Chill UK reveal the surprising health benefits of cold water swimming

Swimming on a British beach without a wetsuit might not be the first thing we think of when it comes to relaxation. But perhaps it should be.

You may be shocked to hear that cold water immersion therapy is being prescribed by one pioneering organisation as an effective treatment for anxiety and depression. Breast Cancer UK know that regular exercise, like cold water swimming, can also reduce our risk of breast cancer by around 20%, but the benefits don’t stop there. We spoke to Simone Dodge – who heads up the Southend branch of Chill UK, the organisation behind this nature-driven initiative – about how cold water swimming can boost our physical and mental wellbeing, why community is so important and how their courses have been supporting cancer patients on the road to recovery.

What inspired you to become the head of Chill UK Southend?

I have always been swimming in the sea; I grew up in Dorset, so that’s what we did. When I moved to Essex, I was lucky enough to be 5-minute walk from the Estuary. Though I was dependent on the tides, I swam all summer, from April to October.  Then one year I just carried on through and found I loved cold water swimming. From then on, I was almost evangelical about how it made me feel – and when I was contemplating resigning (which I did) I knew I wanted to start some kind of business on the beach. I stumbled upon Chill, contacted Mike (Founder), bought the franchise, and off I went! 

For someone who is unfamiliar, what does a course of cold water immersion therapy entail?

It is a 6-8 session course in which we cover everything from confidence, getting dressed (probably the most important and tricky part) and the health benefits; to water safety, tides and weather, keeping yourself well, and most importantly, having fun and making friends. 

We know that staying active through outdoor activities can reduce our risk of breast cancer. What are some of the specific health benefits of cold water swimming?

We find that our ladies who have been in after their cancer diagnosis have reported feeling more confident, noticed a reduction in menopausal symptoms, increased immunity, an increase in circulation, less pain in joints or muscles and improvement in mental and emotional health. On top of this, they are able to build a like-minded community, share laughter and feel at peace and in the moment.   

How can cold water immersion be used to treat depression and anxiety? Why are you so passionate about having this type of therapy widely prescribed on the NHS?

There is so much evidence that being out in nature, in a group or individually, can improve mental health. As an example, when you plunge into cold water, your body has a controlled stress reaction: your heart rate spikes, breathing quickens, and adrenaline surges. Over time, regular exposure helps your body become more resilient to stress, reducing overactive stress responses linked to anxiety.

Cold water immersion triggers the release of endorphins (natural painkillers and mood lifters). It also increases dopamine and serotonin, “feel-good” neurotransmitters which can combat low mood or anxiety symptoms.  These chemical messengers are what prescribed medications are hoping to replicate with regard to mental health, stress and anxiety. If we can do that without a prescription, what’s not to like! 

Not to mention the benefits of being outside and building relationships with new people and yourself.  You have to be in the moment in the sea – it’s calming, exciting and fun! 

How might joining the cold water swimming community through your local hubs help people to build new connections? 

We run a course with up to 10 people, who probably haven’t met each other before, and we chuck them into the cold water. You cannot help but build a strong bond from the outset, as it’s scary at first; we get them to strip off and embrace all weathers. It’s a massive achievement – and a shared uncomfortable experience – that bonds people.  We create a specific WhatsApp group and encourage participants to be accountable for each other. It’s easy not to come, but encouragement from your group is key! Once they have completed their sessions, they then get moved on to the ‘Chill alumni’ WhatsApp group. This is full of past participants, so they always have a buddy to swim with!   

How can people get involved, and what should someone do if there isn’t a Chill hub in their area?

We have a number of hubs around the country, but if there’s not one nearby, please reach out. We can help provide online guidance or find a local group that can help.   

What is it that makes swimming in natural, open water as opposed to pools so appealing?

It’s free, you’ll get vitamin D and being outside means you experience something different every time. 

Why is it important to keep our waters free from pollution?

It’s really important to keep our water clean so that we can continue to swim freely in these fabulous bodies of water without fear of contracting something which may affect our health. 

What are your final words of advice for someone who is apprehensive about trying cold water swimming?

Yes, it’s cold – but you won’t regret it! 

To find out more about Chill UK or sign up for a cold water immersion course, check out their website here.

For dedicated guidance on how to reduce your risk and to receive a tailored prevention plan, visit our prevention hub here.

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