Sea Swimming: Embracing the Atlantic

Immersion in the Atlantic Ocean

With the fine weather of these couple of days in the west of Ireland, and it's probably only a couple of days, I was back out in Blackrock in Salthill for a dip. Sea swimming has seen a huge surge in popularity in recent years and I've written about it in a couple of different chapters in the Mental Health For Millennials book series (2017-2023). While the Mediterranean offers relatively warm and placid waters, and I've really enjoyed swimming in it, it is the Atlantic Ocean that has drawn increasing numbers of enthusiasts, which may be surprising given the amount of other things one could pursue. 

Interestingly, sea swimming has a long history as both a recreational and therapeutic activity. In many coastal cultures, from the Greeks and Romans to the Vikings, the sea was revered not only for its sustenance but also for its health benefits. Today, sea swimming has evolved from a niche pastime to a globally recognised wellness activity. Covid-19 saw a surge in people taking to the open waters. 

Unlike the Mediterranean, with its warm, inviting waters, the Atlantic Ocean presents a different set of challenges. The Atlantic is known for its lower temperatures, particularly along northern coastlines, where water temperatures can range from 8°C (46°F) in winter to 16°C (61°F) in summer. The cold waters, combined with often turbulent conditions, make sea swimming in the Atlantic a more rigorous and demanding activity. Yet, it is precisely these challenges that attract us swimmers who seek not just physical fitness but also mental fortitude and a deep connection with nature.

Physiological Benefits of Cold-Water Swimming

Sea swimming, particularly in cold water, has been the subject of many studies in recent years, with researchers delving into its impact on the human body. The physiological benefits are extensive, affecting everything from cardiovascular health to immune function. I'll look at a few here. 

Improved Circulation and Cardiovascular Health
Cold-water immersion triggers a rapid constriction of blood vessels at the skin's surface, redirecting blood flow to vital organs to maintain core body temperature. Upon exiting the water, these vessels dilate, leading to a surge of blood flow throughout the body. This process, known as "cold-induced vasodilation," is thought to improve circulation and overall cardiovascular health.

A study published in the Journal of Physiology highlighted that regular exposure to cold water can enhance the body's cardiovascular response, improving heart rate variability and reducing the risk of heart disease. The cold water causes the heart to work harder, which can strengthen the heart muscle.

Boosted Immune System
Regular sea swimming in cold water has also been linked to an enhanced immune response. Cold exposure stimulates the production of white blood cells and increases the levels of cytokines, proteins that help regulate the immune system. A study from the Czech Republic found that individuals who engaged in winter swimming had a significant increase in immune system activity, making them less susceptible to infections.

Weight Loss and Metabolism
Cold-water swimming can also contribute to weight loss by boosting metabolism. The body burns more calories to maintain its core temperature in cold water, a process known as thermogenesis. Over time, regular exposure to cold water can increase brown fat stores in the body. Unlike white fat, which stores energy, brown fat burns energy to produce heat, contributing to weight loss and better metabolic health.

Pain Relief and Reduced Inflammation
The cold temperatures of the Atlantic can also have analgesic effects, reducing pain and inflammation. Cold-water immersion is commonly used by athletes to aid recovery, as it helps reduce muscle soreness and inflammation. This is because of the constriction of blood vessels, which reduces swelling and flushes out metabolic waste products from tissues. Research published in the Scandinavian Journal of Medicine & Science in Sports supports the use of cold-water immersion as an effective method for reducing exercise-induced muscle damage. Now, I can speak to this from personal experience where, many times, after ironman training, I headed out to Blackrock for a gentle swim or stood in the water for 15 minutes just allowing the cold water to circulate around my body. 

Psychological Benefits of Sea Swimming

While the physical benefits of sea swimming are well-documented, the psychological advantages are equally profound. The mental health benefits of immersing oneself in cold, natural waters have been increasingly recognised by both the scientific community and the public. Let me give some examples. 

Stress Relief and Mood Enhancement
One of the most immediate benefits of sea swimming is the reduction in stress and anxiety. Immersing in cold water triggers the release of endorphins—natural chemicals in the body that promote a sense of well-being and happiness. This endorphin rush, often referred to as the "swimmer's high," can last long after the swim, leaving individuals feeling invigorated and less stressed. I've written in the past about the calming effects of sea swimming as you are forced to 'switch off' and concentrate on the immediacy of your location. Not to do so could cause being pulled into a riptide or being stung by a jellyfish - both painful and taxing experiences! 

Research conducted by the University of Portsmouth has shown that regular cold-water swimming can significantly reduce symptoms of anxiety and depression. The cold shock experienced when entering the water forces the body to focus on the immediate physical sensations, which can help distract from negative thoughts and feelings. The rhythmic nature of swimming, coupled with the meditative effect of being in the water, can lead to a calm, mindful state, further reducing stress.

Enhanced Resilience and Mental Toughness
Swimming in the Atlantic's cold and often unpredictable waters demands mental resilience and toughness. Overcoming the initial shock of cold water and pushing through challenging conditions can build mental strength and endurance. This experience translates to other areas of life, fostering a mindset that is better equipped to handle stress and adversity. My 'swim pod' buddies, Phil and Cliona can attest to this. There's nothing quite like getting changed out of one's clothes in the lashing rain of Galway and then having to make one's way over to the diving tower before immersing oneself in the cold, cold water to build resilience. 

Indeed, a study published in the British Medical Journal found that individuals who regularly take part in cold-water swimming reported greater emotional resilience and an improved ability to cope with life’s challenges. The study suggested that the combination of physical and mental challenges posed by cold-water swimming creates a unique form of therapy that enhances overall psychological well-being.

Connection with Nature and Mindfulness
Here's something my friend Phil has been preaching since the initial Covid days. Sea swimming, particularly in natural settings like the Atlantic, fosters a deep connection with nature. The experience of being surrounded by the vastness of the ocean, the rhythm of the waves, and the ever-changing weather conditions can be profoundly grounding. This connection with the natural world promotes mindfulness, helping swimmers to be fully present in the moment, which is known to have significant mental health benefits. Phil has written about this in the book, 'Essays on Covid-19' (2023). 

The therapeutic effects of nature, combined with the unique sensory experience of cold-water swimming, create a powerful tool for managing stress, improving mood, and enhancing overall well-being. As noted in a study published in Environmental Research, exposure to natural environments, including cold-water swimming, is associated with lower levels of stress and a greater sense of psychological well-being.

The Challenges and Rewards of Swimming in the Atlantic

While the benefits of sea swimming are well established, the cold waters of the Atlantic Ocean present unique challenges that require preparation, resilience, and respect for the environment. Let me return to this theme. Sea swimming, particularly in the cold waters of the Atlantic, offers a unique blend of physical, psychological, and environmental benefits. From improved circulation and immune function to enhance resilience and mental clarity, the benefits of cold-water swimming are well-supported by scientific research. While the challenges of the Atlantic—such as cold shock and hypothermia—require careful preparation and respect for the elements, the rewards are worthwhile.

Those who embrace the Atlantic's icy embrace are rewarded with a powerful, transformative experience that enriches both body and soul. Try it. You won't be disappointed. It's therapy and it's free! 

*Niall MacGiolla Bhuí PhD has been sea swimming in the Atlantic since a teen. During the initial Covid-19 period, he swam daily with two friends to preserve and enhance mental and emotional health. Niall has edited 100+ books and is an author, editor, ghostwriter and indie publisher.