Research has shown that the divers reflex, also referred to as the mammalian diving reflex, can help relieve anxiety by triggering a physiological response that reduces the heart rate and calms the body of stress and anxiety.
When we are anxious and stressed, we trigger the sympathetic state also known as the fight or flight response. This floods the body with stress hormones to allow us to fight or flee from danger, causing the heart rate to increase, fast breathing, sweating and more. The diver reflex can help activate the parasympathetic nervous system, helping to restore calm in the body.
How it works:
When the body is submerged in cold water, blood vessels in the extremities (arms & legs) constrict, which redirects blood to the heart, brain and other vital organs, helping conserve oxygen and regulate blood pressure. This reflex stimulates the vagus nerve, which runs from the lower part of the brain and is connected to every organ in the body. The vagus nerve is part of the parasympathetic nervous system (rest and digest response), which can induce relaxation and calm and reduce anxiety
How to activate this response:
● Fill a large bowl with cold water and ice cubes
● Take a deep breath and hold
● Submerge your face (nose and eyes) for around 10-30 seconds
● Repeat 2-4 times
You don’t have to submerge your entire body in cold water to experience the benefits of the divers reflex. You can also benefit from this response at any time of the day by splashing cold water on your face or taking a cold shower as this too can trigger the parasympathetic nervous system helping to reduce anxiety and return the body back to a state of calm.
