Brass Monkey technology complements sauna and steam room facilities in the club’s pool area as demand for icy immersion increases
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…my feet slip in first, breaking the gently shifting blue surface of the water, liquid so chilled it feels silken as I sink down into it.
Muscles tensing, heart-rate climbing, my breathing quickens as my body goes into full fight or flight mode in response to the unrelenting cold.
But I don’t lose it to the panic, I take deeper breaths, bringing the shock under control, then relax into the balm of the icy water, counting my inhales and my exhales.
The monolithic sensation of the chill is all I can think about – sensory overload – until a few minutes later it’s time to wake and emerge from the water…
some like it chilled…
“Contrast therapy and cold exposure are not new disciplines, they’ve been around since ancient times,” said Clare Walters, mind and body master trainer at Third Space.
“There has been a really rich culture of sauna and polar plunges in lots of the Scandinavian and eastern European countries and the practices in this country go back at least to Roman times with baths of different temperatures.
“However, there’s a growing recognition of their benefits in the wellness industry.”
Recently, in response to this demand, the luxury health club fitted a Brass Monkey cold plunge facility at its Wood Wharf branch, offering members who’ve heated up in its steam room and sauna, or who just feel the need for a profound full-body chill, a poolside option overlooking the dock far below.
“The brand is one of the leading providers of ice baths and they really know their stuff,” said Clare.
“The products are of a really high standard with the water constantly filtered to ensure its clean and that the temperature remains stable.
“That’s important, because you need that cold shock to get the benefits.
“Recovery and wellness is very much something we’re prioritising in our clubs and, for me, it’s a mission to help people regulate their nervous systems.
“We have lots of ways of doing that and cold exposure is an important tool we can use.
“We offer cryotherapy at our Recovery Spa in Third Space Canary Wharf, which some people prefer.
“It’s much colder than the water of a plunge could ever be, but it’s a dry cold for up to three minutes and you warm up quickly afterwards.
“You still get the benefits, but it doesn’t feel quite as intense.
“An ice bath can feel more dramatic and, because exposure is for a longer time, there’s an aspect of building mental resilience to it as well.
“When you go into the cold, you’re experiencing something which, in large quantities, could be very bad and possibly fatal – but is very beneficial for small amounts of time.
“Doing hard things you don’t necessarily want to do can help build mental and emotional resilience.
“It’s similar to training really hard in the gym.
“When you push yourself lifting weights, for instance, you know you’ve accomplished something and you feel really good about yourself.
“There’s also a neurological aspect to cold exposure.
“When you plunge or do cryo, you get a huge rush of dopamine into the bloodstream – around 200% higher than your baseline rate.
“Drugs may induce that kind of change but only for a few minutes whereas, a cold water rush can last for many hours.
“When I do a cold plunge, I can walk around the city for hours feeling happy.
“It can be really good for regulating mental health, particularly in the winter months, when it’s grey and dark and there’s very little Vitamin D coming to us.”
advice on cold plunging at Third Space
Alternating between hot and cold is also widely thought to further boost these benefits with both environments having the added bonus of easing muscle pain and other physical stresses.
But how best to approach the icy depths?
Clare said: “First of all I’d say you should not aim for a long period of time in the water.
“If you’re new to cold plunging, you should aim for 30 seconds plus, but definitely try to get all the way in.
“I’ve seen so many people going in, getting to knee height, saying ‘no’ and getting straight back out again.
“Some get straight in and then out again.
There will be benefits, because you’ll be getting into your fight or flight response, but the real benefits come if you stick to it for a little bit longer.
“Doing it gradually can be real torture, so get in swiftly, but smoothly, not in a chaotic way.
“Get the water to neck height if you can – over you shoulders and to the back of your neck. It will feel more intense, but you’ll be able to calm down quicker.
“The gasp reflex is what we want – your sympathetic nervous system is triggered and your stress hormones are released.
“The heart rate starts to speed up and you get more blood flow around the body, but the longer we’re in the cold, we want to calm ourselves down – that’s when we think about breath.
“Focus on exhaling through pursed lips, which will force you to extend your exhale and start to calm down.
“Once you feel that’s happening, start to take an even, slow breath – breathing in for a slow count of four and then out for the same.
“Hold still. You can even close your eyes if you like.
“When I’m in the cold, my mind just goes clear, I just sit there and it feels amazing.
“Some people feel their extremities get cold – that’s because your blood vessels constrict and direct the blood flow to your vital organs to keep you alive.
“Combining a plunge with the sauna is great for this because in the heat your blood vessels open up and going between the two can be really good for circulation.
“Hands can also be kept out of the water for those who feel the cold in them.
“Ultimately a good rule of thumb to aim for is about one minute of immersion per degree of the ice bath.
“At Wood Wharf it’s kept between 5ºC and 7ºC.
“Typically women need less time, while men tolerate the cold a bit better.
“Conversely the opposite is true in the sauna.
“Across a week, we say 11 minutes of cold plunging and an hour in the sauna will give you optimum benefit for both, although not in a single session.”
embracing contrast therapy
With the facility at Wood Wharf up and running, further change is coming to the Canary Wharf club, which is set to open a new Wellness Spa later in the year.
This will include a hydropool, a cold plunge pool, a steam room, heated loungers as well as two different kinds of sauna.
There will also be a sky garden for members to relax in.
We’ll bring you more news on this major development in a future issue of Wharf Life.
key details: Third Space membership at Canary Wharf
The Wharf membership at Third Space includes access to both its Wood Wharf and Canary Wharf clubs and costs £245 per month.
Group and Group Plus memberships, which include access to other sites are also available.
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