ICE CREAM FREEZE
“Meditation provides a way for us to train in the middle way—in staying right on the spot. We are encouraged not to judge whatever arises in our mind. In fact, we are encouraged not to even grasp whatever arises in our mind. What we usually call good or bad we simply acknowledge as thinking, without all the usual drama that goes along with right and wrong. We are instructed to let the thoughts come and go as if touching a bubble with a feather. This straightforward discipline prepares us to stop struggling and discover a fresh, unbiased state of being.” (Pema Chödrön: “Six Kinds of Loneliness”)
Cold water swimming is a good physical counterpart to the mental practice of meditation. It provides a graphic, felt experience of not jumping and running when things get challenging. Over the last few days the ocean temperature has dropped by several degrees, inducing what I call brain or head-freeze, my face and neck feeling the cold more acutely than the rest of my body. Muscles tense, jaws clench, and I experience an almost overwhelming urge to spin on my flippered heels and beat a hasty retreat. But I don’t. I know from experience that this flight reflex will pass.
A friend and industrial first aid practitioner described this reaction as part of an “involuntary gasp reflex”: “This automatic physiological reaction causing involuntarily gasps, is a reflexive sucking in of air in an attempt to rapidly increase oxygen intake into the lungs. This increases the body’s metabolic rate, building internal warmth in response to the cold.” (www.lifesaving.com)
You can just imagine it. The sharp intake of breath. The instant (though thankfully temporary) paralysis. The shoulders and arms hiking up to keep them from the water’s icy touch. A moment of indecision: “Can I do this? If so, why am I doing this?” (More on the “why” later).
Once I’m committed to swimming in the 14C degree ocean, I concentrate on steadying my breath. With long, even inhales and exhales, I start with breast stroke so my face stays out of the water for as long as possible. Then a few strokes with face immersed. Then more breast stroke. Some front crawl. Increasingly further front crawl. Concentration narrows to physical sensation. Mind monitors body to see when the sharp tension in my neck eases, when the cold water stops feeling like a solid thing, and when I can comfortably exhale with my face in the water while swimming the front crawl. And knowing when it’s time to turn around so I can finish my swim without risking overexposure.
Now for the “why” anyone would subject their body to such a challenging physical activity. As with any athletic pursuit, research into Cold Water Immersion (CWI) cites the health benefits to be had from this type of therapy:
“Cold Water Immersion (CWI) is a form of therapy which improves the natural recovery process of the human body. A well-known type of Cold Water Immersion is taking ice baths or cold showers. Cold Water Immersion is a great way to activate the body’s natural healing powers, and to make it able to relieve symptoms of various medical conditions. When practiced on a regular basis, the positive effects of exposure to cold last even longer. Over time, Cold Water Immersion improves your cardiovascular circulation, reduces muscle inflammation, and facilitates weight loss.” (wimhofmethod.com)
As did the industrial first aid practitioner: “Many cold-exposure gurus, such as the infamous Wim Hof, discuss the importance of breath training in conjunction with cold exposure. Deep breathing can help override the instantaneous shock response that results in hyperventilation when exposed to cold water. In a study by Perciavalle et al. (2016), research supports the possibility that deep breathing techniques are capable of inducing an effective improvement in mood and stress both in terms of self-reported evaluations (MPS and POMS) and objective parameters, such as heart rate and salivary cortisol levels.”
This leads us into the psychological benefits of this method as well, and these are what interest me:
“Research shows that cold water immersion (CWI) may improve mental health by increasing endorphin and norepinephrine levels. CWI may also improve resilience to stress by decreasing cortisol levels. CWI can be adapted to meet different wellness goals, whether for immediate relief or long-term mental health benefits.”
One psychiatrist who recognizes the benefits of CWI explained that by training oneself to withstand the shock of the cold water one develops more resilience to face other challenging aspects of their lives. As one gets progressively more comfortable with the discomfort of CWI, one learns that they can forbear the discomfort of, say, a dentist appointment or surgical procedure they are dreading, or simply an awkward conversation. On a more elemental level, one learns to resist emotional states that compel one to “jump and run”. Chödrön continues her article with:
“The experience of certain feelings can seem particularly pregnant with desire for resolution [or escape]: loneliness, boredom, anxiety. Unless we can relax with these feelings, it’s very hard to stay in the middle when we experience them.”
Not long ago I experienced a feeling of intense sadness for the family of a young man killed in a motorcycle accident. As in the frigid water, such intense feelings can be powerful enough to stop me in my tracks, rendering me incapable of doing the things that might benefit other people than those who are grieving. I look for tools that help me through such debilitating moods, and simple meditative breathing, incorporating a mantra or aphorisms like: “this too shall pass” or “all is well, and all will be well, and all manner of things will be well” are effective for staying on the spot until the flight reflex passes.
As a wise person once said, when in doubt, go soak (or ice cream freeze) your head.
Aum Namah Sivayah