Spring 2022 - Using Breath to Navigate Loss and Change
Air, in the form of breath, is the subject of my spring journal. Today I will share how a better connection with nature—in this case ocean, breath, mind and body--through the practice of cold water swimming, can build emotional and mental resilience. Ideally, it can help you navigate the inevitable change, loss and grief in our lives.
Spring brings change. We feel it in the changing weather, the returning warmth and in the rich air, full of promise. This spring, however, brought more grief to my family. My father-in-law, who I respected deeply and loved very much, passed away in April 2022. The loss, combined with my mother’s recent death (of which I wrote in my Fall 2021 Journal), resulted in accumulated grief that affected me profoundly. As a result, I have gained deep compassion and empathy for those who have lost loved ones.
I will be forever grateful for the support, unconditional love and kindness my father-in-law gave me. He was a deeply committed and loving husband, father, grandfather and brother. He showed incredible strength and courage as he fought through months of pain, discomfort, loss of function and quality of life so he could live for his family. I will always honor him for these qualities.
Watching his decline, and working through my grief while supporting others in their grief, I found ways to evolve, to train my mind and body and breath. I discovered I could embrace the stress, anxiety and pain that grief brings. As a result, I found valuable tools that helped me learn to navigate grief by not only coping or working around it, but rather focusing on moving through it to manage my emotions and learn to live with the loss and discomfort. We all have these choices, thereby finding paths of healing, learning and transformation.
Most importantly, I learned we must be kind to ourselves, without judgment. We must accept that grieving is difficult, that it’s a different process for everyone, and that it takes time.
Cold Water Swimming – a Tool for Life
The most powerful and effective tool I have found for managing grief (and which I introduced in my Winter Journal), is cold water swimming. This calming and healing activity brings together all my practices around breath regulation, being fully connected to mind and body, and allowing myself to meditate as I endure stress.
If you don’t have a nearby lake or ocean beach, you can immerse yourself in a cold bath or cold shower. The benefits are essentially the same. Start out slowly, turning the water to cold at the end of a shower and gradually increasing the amount time in the cold spray. In a bath, you can have your bath as normal, and as the water drains, stand under a cold shower head. This was how I built up my tolerance before plunging into a frigid ocean. You need to do the same, understanding that there are serious risks involved with cold water swimming. TO ENSURE A SAFE COLD WATER EXPERIENCE, PLEASE SEE MY NOTES AT THE END.
Mental and Emotional Benefits
The goal is to stress the body, to challenge the mind and how you physiologically respond to the stress and anxiety that cold water generates. Acknowledge that the stress is there, that your mind and body are reacting to it, and simply keep your breath under control. In this way you navigate the panic and stress. You create an inner environment that brings you ease and a sense of control over your emotions.
Tell yourself that this is simply cold water, that you are choosing this experience, you are making the choice to endure this stress, to help you heal and train for the experiences that you cannot control in the future. Through being in an environment such as the ocean that has so many unknowns, through being one with the body and mind, you can feel the physical symptoms and sooth your mind and reaction through controlling your breath. In a sense, you become the observer of yourself going through this experience. You remain present, watching your reactions, knowing you are the conductor of your reactions.
Physical Benefits
Beyond the mental and emotional benefits, cold water swimming provides enormous physical benefits. The fast drop in body temperature causes vasoconstriction, increasing blood circulation to the vital organs in the body. It can enhance your metabolism, manage inflammation, strengthen your immune system and improve your sleep through calming your nervous system.
Cold = Heat
A significant change for me is that I feel the heat in my body for hours after my swim. This is likely a result of the improved circulation. If you are a person who normally feels cold, even on warm days, I believe cold water swimming will greatly improve your body’s ability to generate heat. You will also feel calmer, and your mood will elevate.
Breath is a primary function for living, of course, and we generally do it subconsciously, involuntarily. But it can also be a conscious and voluntary practice, where you are in control.
We cannot control much of what happens in our lives, but cold water swimming—and the associated practice of controlled and deliberate breathing—will help us control how we react to life’s inevitable changes, setbacks, stresses and grief. It’s a tool that will serve you well throughout your journey as you connect with your body and mind.
MIRANDA
A WARNING ABOUT COLD WATER SWIMMING!
Your first cold plunge can be a transforming experience, but it's important to keep some key safety factors in mind to avoid shock and/or hypothermia.
Before plunging into a cold body of water, especially the ocean, you should begin with cold showers or baths, increasing your exposure time, for a few weeks.
If you have any health issues, consult your doctor before moving beyond cold showers or baths.
Always begin with rhythmic breathing to prepare your nervous system. No matter how fit you are, the cold is a shock to your body.
Don’t go into lakes, rivers or the ocean without someone on shore to observe. It’s easy to get into trouble.
As you ease into the water, maintain your rhythmic breathing to keep your nervous system in control.
Don’t stay in the water for more than 2 to 5 minutes, especially as you start out – it’s so important to listen to your body.
When you get out of the water, start your warming process immediately. Get out of your wet clothes and into dry clothes. Put on a toque and socks. Hypothermia can be a delayed reaction if you don’t warm up immediately.
