Immerse yourself in the practice of cold water immersion using the clean, calm waters of Onset Bay.
Our Cold Water Wellness program runs November through early April (when water temperatures are under 55°F).
Cold Water Wellness is an ongoing series on Mondays, Wednesdays, and Fridays at 9:30am, and self-guided Saturdays at 8:00am. Beginner and experienced plungers welcome!
Cold water immersion enthusiasts suggest that 11 minutes a week (broken up into multiple sessions) of cold water immersion can improve heart health, reduce muscle inflammation, strengthen the immune system, positively impact mental health, and increase energy.
Potential Cold Plunge Benefits:
• Induces autophagy and improved mitochondrial health: Autophagy is a process by which the body removes dysfunctional aspects from our cells. It is important in longevity and the overall health of your cells. Cold exposure improves mitochondrial health via a process called mitochondrial biogenesis. As the primary source of energy for your cells, mitochondria are concentrated in your ovaries, making them an essential component of women's hormone production and reproductive health.
• Enhanced circulation: Early research shows cold water immersion may improve blood flow by stimulating the circulatory system.
• Reduced inflammation: Though more data is needed, this research shows it may help decrease inflammation, pain, and swelling by constricting blood vessels and reducing tissue damage.
• Improved recovery: Athletes have used cold plunging for decades in the form of ice baths to accelerate muscle recovery and reduce soreness after intense exercise.
• Support immune health: Regular exposure to cold water can help strengthen the immune system by increasing the production of white blood cells and by decreasing inflammation.
• Increased metabolism: Research on a group of young men showed that cold exposures led to increased metabolism and helped with weight management by increasing energy expenditure (calorie burning). It's thought that regular cold immersion sessions might potentially support weight loss and help reduce the risk of obesity and related issues like insulin resistance. We are currently lacking data with regards to the effect on women, but this data does show promising results.
• Elevated mood and enhanced mental resilience: Cold plunging has been shown to trigger the release of endorphins, leading to improved mood and reduced feelings of stress. Endorphins, or “feel-good” chemicals, including epinephrine and dopamine, can lead to improvements in energy, focus, and motivation. In one study, which included 16 women, findings showed that participants felt more active, alert, attentive, proud, and inspired and less distressed and nervous after having a cold-water bath. Many people find that cold water shock can build mental toughness and generally improve stress management while reducing anxiety.
• Better sleep: Ever wonder why you might sleep better in a chillier room? Cold therapy is associated with improved sleep patterns and overall sleep quality, which can help with energy, cognitive performance, hormonal health, and more. For some women in perimenopause or menopause, this can be an effective tool in improving sleep quality.
• Improved skin tone: Just like using an ice roller on your face can make you look more awake and youthful, many people find that a cold plunge has similar effects; the constriction of blood vessels from cold exposure may lead to the appearance of tighter, more toned skin with less puffiness and signs of inflammation.
As a group, our weekly goal will be to build up toward 11 minutes of cold water immersion (no longer than 4 minutes per session, beginners will do no more than 30 seconds-1 minute) while working towards controlled, conscious breathing. Each plunger can take a tailored approach. Example: you may begin at 30 seconds, and build up your tolerance each session to the cold water using strategies learned during out time together.
What to Expect:
-Meet upstairs in McFadden Hall to start the program
-Set goals and learn about the practice of Cold Water Wellness.
-Practice controlled and conscious breathwork
-After a safety briefing (at the program start time), enter the water as a group, accompanied by OBC staff. Build up to a maximum of 4-minute submersions at your own pace, with guidance from experienced staff, adding time incrementally to each session as you see fit.
-Warm up in the center, change into dry clothing, and leave feeling refreshed and invigorated for your day!
*Saturdays will be self-guided, and participants will not have access to indoor space.
What to Bring and How to Prepare:
-Towel
-Warm clothing to change into after the session
-Shoes that can get wet and protect your feet while in the water (optional)
It’s important to note that cold water wellness is not suitable for everyone. It’s a good idea to consult with a healthcare professional before starting cold water immersion, especially if you have any underlying health conditions.
Personal floatation devices are available for anyone who wants them. Drop ins welcome! You do not need to attend consistently to still be a part of this program!
NOTE: There is no guided program on Nov. 28 (day after Thanksgiving), Christmas Eve, Dec. 26 (day after Christmas), New Years Eve, Martin Luther King Jr. Day, or during February School Break (Feb. 16/18)!
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