How to use your body to soothe your mind.

Calm Practice

Cold

Cold water 💦 is a powerful tool to soothe the nervous system. 

Here are some different ways to use cold water:

• Cold water plunge (which is the most daring!): Immerse yourself in cold water such as, a cold bath or an ocean or lake dip.
• Cold shower: Turn your shower to cold for a 30-second blast.
• Cold water face dunk: Fill up a bowl or sink with cold water. *Optional: Add some ice cubes. Take a breath and submerge your face (up to your cheekbones/temples). Try for 15 – 30 seconds (or as long as you can manage it). Repeat a few times. You can also try to hum slowly in the water to exhale.
• Run an ice cube over your wrist, upper lip or the back of your neck, or hold it inside your mouth.
• Hold something frozen against the back of your neck or on your chest for 30 seconds.
• Run your wrists under cold tap water or splash cold water on your face.

Why cold water? The science behind this calming practice!

When your face comes into contact with cold water it activates your body’s natural responses  to conserve oxygen. This is called the mammalian diving reflex. Your heart rate very quickly lowers by up to 25 percent, which makes these techniques especially powerful for calming panic attacks and anxiety and lowering stress, while grounding you back in your body back in the present moment.

Reference

Ballagh, R. (2024). Vocal-Chord Calming. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 120-121.