Social media (TikTok, in particular) is full of “tips” for literally everything. Some are totally strange and ineffective. Some are not recommended by experts and should be avoided. And others are genuinely helpful, for example, submerging your face in cold water to curb anxiety and stress.
This random technique – though invigorating – helps relieve anxiety by activating the body’s “mammalian dive reflex.”
What is the mammalian dive reflex?
The dive reflex consists of the cessation of breathing (apnea), a dramatic slowing of the heart rate (bradycardia), and an increase in peripheral vasoconstriction, explains Judy Ho, PhD, clinical and forensic neuropsychologist.
“When activated in emergencies where a person might drown, it is believed to conserve vital oxygen stores and maintain life by redirecting activity to the two most essential organs – the heart and the brain,” she adds.
In other words, the body physiologically responds to immersion in cold water by stopping breathing and decreasing heart rate to conserve energy for survival.
That said, when using this method, Dr. Ho emphasizes that the goal is not to significantly interrupt your breathing or lower your heart rate. Instead, brief experiences with cold water or cold objects, especially when the cold hits the face and nose, send a message to the vagus nerve, which controls the parasympathetic nervous system known as the rest and relaxation system.
“When the parasympathetic nervous system is activated, it regulates and slows down heart rate and breathing and leads to an overall feeling of calm for many people,” explains Dr. Ho. “It also signals to your brain and body that there is no emergency happening here and therefore helps you relax and recover from a stressful situation.”
The best part of this technique is that it is very easy to do – all you need is a bowl, water, and ice. And, Dr. Ho says it works from seconds to minutes to help calm you down.
How to activate the dive reflex with cold water
The instructions are pretty straightforward: start by filling a bowl (ideally one that fits your entire face) with water and ice. Then, submerge your face in the cold water for 10 to 15 seconds. Repeat as needed. Most importantly, be gentle with yourself. “Don’t submerge to the point where you feel like you can’t breathe or are suffocating,” says Dr. Ho.
If submerging your face in cold water is uncomfortable or simply not practical to do at the moment (if you’re out and about), there are other ways to activate the dive reflex. Dr. Ho recommends placing a small bag of ice cubes or a cold towel on your face. Splashing cold water on your face also works. Or better yet, take a cold shower. And if you’re in a pinch, rubbing ice cubes on your wrists and temples can also bring some relief.
Dr. Ho suggests using this technique whenever you feel overwhelmed, under extreme stress, feeling anxious, or developing a panic attack. And even if you’re not feeling particularly stressed or anxious, she adds that it can be a good self-care treatment in the middle of a busy day.
Another thing to note: while this trick may help most people feel better, some individuals should take precautions or avoid it altogether. In particular, Dr. Ho says that if you have a heart condition (or a family history of heart problems), low heart rate due to medication, breathing difficulties, water phobia, or other serious medical issues, consult a medical professional first before trying this technique.
Source: Well+Good
Original text at the link: http://bit.ly/3lnvkfj