6 Health Benefits of Cold Water Exposure

Something we have been considering for a while is running cold water exposure sessions. You may be familiar with what this is and tried it yourself? Cold Water immersion has been getting increased media attention in the last couple of years. ‘Iceman’ Wim Hof himself, recently helped a number of celebrities ‘Face Their Fears’ in a reality TV show. In our latest blog, we explore why Breathwork Practice and Cold Water Exposure can benefit your health and wellbeing. Below, we have highlighted 6 health benefits of Cold Water Exposure.

Surrounding our Wellness Yurt are circles symbolising the four elements of Earth, Air, Fire and Water. Next to the latter are two cold water dipping tubs but as yet we haven’t formally incorporated this activity into any of our Retreats.

However, this looks all set to change when our paths recently crossed with Adam Bray, Become One Breathwork. Adam has completed the Centre of Excellence Cold Water Therapy Diploma and is a level 1 SOMA Breath Instructor.We asked Adam to come over and try out his skills on the Wellness Team, ahead of working together.

This type of introduction session is perfect for those new to cold water and want to dip their toe into the cold for the first time. It is also suitable for experienced dippers wanting to further their practice.

What Is Cold Water Therapy:

Immersing yourself in cold water, classified as water temperature less than 15°C. You could experience this by running a cold shower, swimming outside or sitting in an ice bath. This is what the Wellness Team did. Even a couple of minutes can be beneficial but the advice is no longer than 15 minutes.

The Benefits of Cold Water Exposure:

1) Boost Your Immune System

Research is showing that cold water can stimulate the blood cells that fight off infection (leukocytes). A study conducted in the Netherlands, found that people who took cold showers for 30, 60, or 90 seconds for 90 days, called in sick from work 29% less than people who didn’t switch to cold showers.

2) Improve Circulation

Being in cold water is a strain to the body, which forces it into survival mode and to work harder to maintain its core temperature. This in turn will stimulate the body to increase blood flow circulation. Overtime, this may help your circulatory system become more efficient, which will help reduce the time it takes your muscles to recover after exercise.

3) Aids Better Sleep

Although, stepping into an ice bath might be a shock to the system, the melatonin output that follows has an amazing calming effect. If you can time your ice bath to less than 20 minutes prior to your bedtime even better, it will help you get the deepest possible sleep.

4) Boosts Energy Levels and Improve Our Mood

Stepping into cold water helps release Endorphins, which make us feel happier. This can lead to feeling more optimistic, alert, energetic and help build up a resilience to stress.

5) Reduces inflammation

Experts believe that cold water may reduce sensitivity to pain and is particularly effective when you are managing pain with swelling, especially around a joint or tendon.

 6) Stimulates Weight Loss

The cold exposure forces your body to increase your metabolism to get the energy it needs for heat generation, this in turn increases the burning of ‘bad fat’ and can lead to weight loss.

Reasons to give cold water exposure a try!

As well as all of the benefits listed above, you will also connect with like-minded people, explore self-limiting beliefs, find the confidence and courage within yourself to overcome any discomfort or fears that can come up in everyday life.

We’re excited to announce a brand NEW programme, coming to Wootton Park Wellness. The Earth, Air, Fire, Water – 4Elements Day Retreat will take place on:

Sunday 9th July
Saturday 12th August
Sunday 17th September  

This introduction will include the teaching of breathwork techniques to create energy and heat within the body. These skills enable you to control your breath as you brave the cold. Then putting these techniques into practice as you step into the cold water, breaking barriers and pushing yourself beyond your comfort zone, becoming comfortable with being uncomfortable!

The first one will take place on  9th July will be a Men’s Only Retreat and we think this would make a thoughtful and unique Father’s Day gift for any special men in your life. The other dates are open to everyone.


  • Arrival & Registration
  • Welcome Chat
  • Yoga
  • Mindful Walk / Forest Bathing
  • Lunch
  • Breathwork Practice
  • Cold Water Therapy
  • Fire Ceremony to let go of something
  • Meditation to set a new intention
  • Tea/Coffee & Home-made Cakes followed by goodbyes

Adam will be running the Yoga, Breathwork and Cold Water Sessions and is fully insured and first aid trained. Certified Forest Bather, Mandy Berry, will guide the group to the Wootton Park woods for a Mindful Walk and Forest Bathing session.

A Bit More About Adam Bray…

5 years ago, after experiencing a difficult break-up, Adam, decided it was time to change his life. He wanted to find his purpose rather than slipping back into old habits. To start putting himself first occasionally, instead of just saying yes to everything to please others.

After scrolling through many self help and self love topics, taking on new challenges including mud runs, cycling events for charity, and a charity boxing match, he joined a new gym. It was a calisthenics gym, something he had never done before. This is where Adam found his tribe, leading him to find his purpose; guiding breathwork and cold water exposure.

Through the new friendships he made, he was introduced to different ways to train the body and mind, through movement, meditation, breathwork and cold water exposure. The classes taught him so much about himself, something he had never taken the time to do before.

He began to realise the positive affect that  the 5am ice baths, followed by breathwork and meditation were having on him. Not only did it set him up for the day ahead, the routine also gave him more clarity, focus and energy for the rest of the week. Adam has since reflected on the early days and has realised just how much his life has changed, for the better! He began to realise that he wanted to share all of this with others and perhaps for the first time in his life, had the confidence to follow his heart.

5 years on, Adam feels he has true purpose and direction. He loves his life and you can really tell in just the first few minutes of meeting him.

Join us for a very special day, which you will spend in our unique, spacious Wellness Yurt and beautiful grounds, Places are limited and can be booked here.

Wootton Park Welness


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