Cold water induction
Cold water induction sessions are aimed at anyone who wants to try open water swimming. It covers the do’s and don’ts of cold-water swimming, what happens to your body, the health benefits, cold water shock, signs to look out for, hypothermia, key equipment.
After the talk there will be a group swim and an opportunity to ask any questions.
Not only is it a great way to meet new people and exercise but there are also so many additional benefits to both our physical and mental health.
Kelly Long Well-being Swim Expert | Rise & Co
Top Tips and Guidance for Cold Water Swimming in Sub-10-Degree Water
1. Preparing for the Cold Shock Response in sub-10.
When entering sub-10-degree water, your body reacts instinctively to the sudden change:
What Happens: Cold water triggers a “cold shock response,” causing an immediate gasp reflex, rapid breathing, and an elevated heart rate. This can feel overwhelming but is a normal reaction even for regular Open Water Swimmers.
Control your entry: Walk in slowly to allow your body to adjust gradually to the cold.
Focus on your breathing: Exhale deeply and steadily. Count your breaths or hum to maintain control.
Avoid panic: Stay calm and don’t continue swimming before you have control of your breath. If you are already swimming float or tread water until your breathing settles. A tow float can also help you if you need to take a minute.
Wetsuit option: Consider wearing a wetsuit to reduce the initial shock and extend your time in the water safely.
2. Understand How Your Body Reacts in the Colder Months
Cold water affects your body in unique ways, especially as temperatures drop further.
In colder water, blood is redirected to your core to protect vital organs, reducing circulation to your hands, feet, and skin. This can cause numbness, reduced dexterity, or a tingling sensation in your extremities. These are normal but signal that your body is working hard.
Your heart rate increases as part of the cold shock response, and your breathing may remain shallow if you stay tense. Focus on relaxation techniques to ease this. Again, where breathing control is important.
Be aware of afterdrop: Once you exit, your core temperature may continue to drop for 10–15 minutes, so warming up gradually is key. Get dry, changed and add many layers.
Prevention Tips
Acclimatise: Start with shorter, less intense cold water exposure and build up gradually over time. This is the same for regular swimmers.
Practice Breathing Techniques: Learn to manage your breathing before entering the water by practicing deep, controlled breaths.
Use Equipment: A wetsuit can help reduce the cold shock response by keeping your core warmer. A tow float will give you that support if you need to float and take a minute.
Avoid Over-Exertion: Swimming hard in very cold water can make shortness of breath worse.
If your breathing doesn’t improve within 1–2 minutes, make your way to shore or exit the water. Prioritise a slow, steady movement to avoid extra strain on your heart.
Remember to swim your own swim. So many factors will determine how you feel entering the water. What you have eaten, stress levels, sleep, general mood. Please don’t expect every swim to be the same, especially in these temperatures.