Dive into Ducktober: The Science Behind Immersing Yourself in Cold Water and Mental Health

Written by: Amy Brown, Registered Psychologist

As we gear up for Ducktober, WOW's annual fundraising campaign challenging you to take a daily duck in cold water, it's important to highlight the science behind why you might like to give it a go!

We truly believe in the transformative power of our programs. Ducktober is a fantastic way for you to experience some of these benefits yourself while raising money for our life-changing surf therapy programs. 

The Benefits of Diving into Water 

Living in our fast-paced, information-heavy world with technology constantly vying for our attention can lead to our caveman brain and nervous system feeling on red alert far more often than they are designed to. Cold water, whether it be going for a swim or even a cold burst in your shower, can be a helpful option for some to support regulating this overwhelm (it's always a good idea to chat to your GP before engaging in ice baths or anything very cold to check that it is right for you). 

It is thought that cold water and diving underwater stimulate our Vagus nerve, which is responsible for turning our stress response on and off (Jungmann et al., 2018), helping us get out of our 'fight or flight' and into our 'rest and digest' response.  As humans are mammals, we have a 'mammalian dive reflex', which is also found in marine mammals such as seals, whales and dolphins - I bet you didn't expect that one! This dive response includes a dramatic slowing of the heart as we hold our breath, and blood flow diverting to our essential organs of our brain and heart  (Panneton & Gan, 2020). All these changes mean that our nervous system is positively impacted, and our 'rest and digest' response is turned on (which I like to think of as the green zone). This can help regulate stress, anxiety, panic, migraines and more (Kyriakoulis et al., 2021; Panneton & Gan, 2020). Worried that you can't get to a body of water to swim each day? Don't worry; this dive reflex and its positive mental health effects have also been shown to be activated by immersing your face into a bowl of cold water for about 30 seconds (Kyriakoulis et al., 2021). 

Whilst more research is still required on how cold water affects us exactly, studies have shown a link with improved mood (Kelly & Bird, 2021). A large-scale review of 104 studies on voluntary cold water exposure reported that it appeared to reduce insulin resistance and might be protective against obesity and cardiovascular disease (Espeland et al., 2022). 

The Healing Influence of Blue Space

Being near water, or "blue space," has been shown to have therapeutic effects on mental health. Exposure to natural water environments can reduce stress, enhance mood, and improve cognitive function. The calming effect of water and the beauty of natural surroundings help to promote relaxation and mental clarity. By taking part in Ducktober, you're not only benefiting from the physical activity and cold exposure but also enjoying the soothing properties of blue spaces.

Many of us know the positive feeling you get when being near the ocean or other bodies of water; there is a reason that many cities are created around them. Research supports this, showing that exposure and proximity to blue space is positive for our mental wellbeing ( Britton et al., 2018; Gascon et al., 2017; Geary et al., 2023;). High-quality evidence suggests that doing a structured activity in an outdoor environment is effective in reducing anxiety, improving depressed mood and increasing positive emotion (Coventry et al., 2021). 

The Benefits of Exercise

Our mental wellbeing is highly linked to our physical wellbeing, and most of us are aware of the positive effects of moving our body for our mind. Swimming, a core component of many cold water immersion activities, offers a comprehensive range of physical and mental health benefits. As a low-impact exercise, swimming is easy on the joints while providing a full-body workout. It improves cardiovascular fitness, strengthens muscles, and enhances flexibility. A recent review of the available research reported that aquatic exercise positively affected mental health in all 23 reviewed studies  (Jackson et al., 2022). 

Exercise, in general, is known to release endorphins. When combined with the mental clarity and relaxation that come from swimming, this makes for a powerful combination to enhance overall mental health.

The Power of Social Connection

While individual benefits are compelling, the social aspect of participating in Ducktober is equally important. Humans are hardwired to thrive when we are connected, and this genuine connection is becoming less and less common. Engaging in a group activity, like going for a group swim, can foster a sense of community and belonging. Whether you're joining a local group of fellow participants or sharing your progress on social media, these connections can provide emotional support and encouragement, making the experience more enjoyable and impactful.

Join Us for Ducktober!

This October, take the plunge with Ducktober and boost your mental health while supporting a worthy cause. By participating, you're embracing the science-backed benefits of cold water swimming, enjoying exercise's physical and mental advantages, fostering social connections, and reconnecting with nature. Sign up today and make a positive impact on your wellbeing and the lives of others. Together, let's make this October one of transformation and community spirit!

Amy Brown,
Registered Psychologist

Espeland, D., de Weerd, L., & Mercer, J. B. (2022). Health effects of voluntary exposure to cold water–a continuing subject of debate. International journal of circumpolar health, 81(1), 2111789.

Panneton, W. M., & Gan, Q. (2020). The mammalian diving response: inroads to its neural control. Frontiers in neuroscience, 14, 524.

Kyriakoulis, P., Kyrios, M., Nardi, A. E., Freire, R. C., & Schier, M. (2021). The implications of the diving response in reducing panic symptoms. Frontiers in Psychiatry, 12, 784884.

Jackson, M., Kang, M., Furness, J., & Kemp-Smith, K. (2022). Aquatic exercise and mental health: A scoping review. Complementary Therapies in Medicine, 66, 102820.