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Chill: The Cold Water Swim Cure - A Transformative Guide to Renew Your Body and Mind
A science-based approach for transforming ailments of both body and mind through cold-water swimming.
The belief that swimming in cold water can improve one's health is hardly new. For centuries, people from all over the world have reported that immersing themselves in cold water alleviates their pain and improves their overall well-being. Even Katharine Hepburn famously claimed to treat her winter colds by swimming in the icy waters of the Pacific Ocean. But until now, the practice has been treated lightly by the scientific community, the curative effects all but dismissed by doctors seeking medicine-centered solutions for their patients' illnesses.
In Chill , expert anesthetist and researcher Dr. Mark Harper delivers long-awaited evidence that cold-water swimming can, in fact, achieve powerful, tangible health benefits. Combining science with case studies and stories from the lives of patients, Dr. Harper illuminates the ways in which cold water can impact us physiologically and mentally, alleviating conditions
• chronic pain
• arthritis
• anxiety
• depression
• PTSD
• migraines
• and more
Dr. Harper guides us in safely establishing our own customized practice of cold-water swimming in order to harness the therapeutic power of water for improved circulation, a strengthened immune system, cell regeneration, and everyday vitality. Eye-opening and actionable, and full of extraordinary discoveries about our minds, our bodies, and the healing powers of Earth's most plentiful resource, Chill is a drug-free, no-cost, revolutionary approach to lasting wellness and rejuvenation.
FOR EVERY SKILL With inspiring and instructional narrative case studies, Chill gives readers a highly accessible, cost friendly approach to healing—whether you are an athlete or someone who enjoys wading in the water. Many of the cases studies include people who could hardly swim!
A NEW APPROACH TO COLD WATER For readers who enjoyed The Wim Hof Method and Blue Mind , Dr. Harper offers a science-based, proven approach to the trending health and fitness practice of cold-water immersion.
A NATURAL WAY TO Joining an ever-growing genre of natural, drug-free alternative programs to heal ailments and improve overall health, Chill will call to readers who came to books like Alejandro Junger's The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself and Jon Kabat-Zinn's Full Catastrophe How to Cope with Stress, Pain and Illness Using Mindfulness Meditation.
The belief that swimming in cold water can improve one's health is hardly new. For centuries, people from all over the world have reported that immersing themselves in cold water alleviates their pain and improves their overall well-being. Even Katharine Hepburn famously claimed to treat her winter colds by swimming in the icy waters of the Pacific Ocean. But until now, the practice has been treated lightly by the scientific community, the curative effects all but dismissed by doctors seeking medicine-centered solutions for their patients' illnesses.
In Chill , expert anesthetist and researcher Dr. Mark Harper delivers long-awaited evidence that cold-water swimming can, in fact, achieve powerful, tangible health benefits. Combining science with case studies and stories from the lives of patients, Dr. Harper illuminates the ways in which cold water can impact us physiologically and mentally, alleviating conditions
• chronic pain
• arthritis
• anxiety
• depression
• PTSD
• migraines
• and more
Dr. Harper guides us in safely establishing our own customized practice of cold-water swimming in order to harness the therapeutic power of water for improved circulation, a strengthened immune system, cell regeneration, and everyday vitality. Eye-opening and actionable, and full of extraordinary discoveries about our minds, our bodies, and the healing powers of Earth's most plentiful resource, Chill is a drug-free, no-cost, revolutionary approach to lasting wellness and rejuvenation.
FOR EVERY SKILL With inspiring and instructional narrative case studies, Chill gives readers a highly accessible, cost friendly approach to healing—whether you are an athlete or someone who enjoys wading in the water. Many of the cases studies include people who could hardly swim!
A NEW APPROACH TO COLD WATER For readers who enjoyed The Wim Hof Method and Blue Mind , Dr. Harper offers a science-based, proven approach to the trending health and fitness practice of cold-water immersion.
A NATURAL WAY TO Joining an ever-growing genre of natural, drug-free alternative programs to heal ailments and improve overall health, Chill will call to readers who came to books like Alejandro Junger's The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself and Jon Kabat-Zinn's Full Catastrophe How to Cope with Stress, Pain and Illness Using Mindfulness Meditation.
- GenresNonfictionHealthSports
256 pages, Paperback
Published July 12, 2022
48 people are currently reading
408 people want to read
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Displaying 1 - 19 of 19 reviews
September 11, 2024
as a dedicated fan of cold showers, cold swims, and cold water in general, I was excited to check out the book dedicated solely to it. it contains some powerful examples on the benefits of cold water swimming, but at the same time feels like a marketing campaign to the author's company - and given that it's a whole book on a relatively straightforward concept, I was expecting more in-depth tips on safety and the logistics of the swims, rather than testimonies.
nonetheless, I am grateful for the inspiration to swim in the ocean this winter, as well as for the validation of my craziness of wanting to do it in the first place.
nonetheless, I am grateful for the inspiration to swim in the ocean this winter, as well as for the validation of my craziness of wanting to do it in the first place.
September 28, 2022
I loved this book. Thanks to a bunch of other books I’ve read (The Finnish Way, Everyday Sisu, On Wintering) I’ve decided to foray into the world of cold water plunging. This was a wonderful book about it. My only complaint is that it was so British. I understand a Brit wrote it, but can a Pacific Northwesterner write one, please. So I can meet other local groups, plunging locations and not have to look up what a beach ‘shingle’ is. Otherwise I love the medical studies and anecdotal stories of the benefits of cold plunging… called wild swimming in this book. Sigh. I borrowed the ebook from the library. I think I’d like my own physical copy of this book to refer back to.
January 23, 2023
The first time I heard of swimming in frigid water as a therapeutic approach was through listening to a Dutch man, Wim Hoff, who is likely its most enthusiastic and best known supporter. This author mentions him only once and I found this book heavy on the author's version of research and that it was not nearly as interesting as Wim Hoff's guides and books. This is not a long book and I didn't feel like I learned anything new that isn't already out there.
January 24, 2023
Very interesting short read. I love alternative health therapies like cold water. So fascinating to read about the health benefits we have at our fingertips. Now wish I lived closer to the ocean so I could practice this daily.
August 2, 2024
I wish I could swim!
This entire review has been hidden because of spoilers.
December 1, 2025
cold water swimming i can do and get behind i was a little worried at the start if it was going to go into ice baths haha. but explain to me why i can swim in cold water but struggle to adjust to cold showers?
Notes:
- Throughout history, water has been revered for its healing properties. From ancient Roman baths to Japanese onsen, cultures worldwide have embraced the restorative power of water, particularly the invigorating effects of cold water immersion. (if this starts talking about ice baths ima lose my shit)
- Perhaps even more remarkable is the potential for cold water swimming to alleviate chronic conditions that often resist conventional treatments. Individuals experiencing chronic pain, migraines, autoimmune disorders, and even PTSD have found relief through regular cold water immersion.
- Blood vessels near your skin’s surface constrict rapidly, a process known as vasoconstriction, which helps to preserve core body heat. This redirection of blood flow is accompanied by a surge in heart rate and blood pressure, triggered by the release of stress hormones like adrenaline and noradrenaline into your bloodstream.
- The key to understanding the potential benefits of cold water swimming lies in the concept of hormesis – the idea that exposure to mild stress can have beneficial effects on the body. Regular exposure to cold water may help train your stress response systems, potentially making them more efficient and less reactive.
- Research suggests that habitual cold-water swimmers may experience a range of health benefits, including improved cardiovascular function, enhanced immune response, and better mental health outcomes. Repeated exposure to cold water stress may help modulate the body’s inflammatory responses, potentially offering relief for conditions characterized by chronic inflammation.
- This practice engages all five of your senses in an intensely embodied experience, creating a powerful sensory reset.
- When choosing a location, opt for a natural body of water if possible.
- Remember, the key to successful cold water swimming is gradual adaptation.
Rules:
- Rule one: Know your exit strategy
- Rule two? oh well i forgot
- Rule three: Body in before head
- Rule four: Focus on breathing
- Rule five: Get out and get warm
Notes:
- Throughout history, water has been revered for its healing properties. From ancient Roman baths to Japanese onsen, cultures worldwide have embraced the restorative power of water, particularly the invigorating effects of cold water immersion. (if this starts talking about ice baths ima lose my shit)
- Perhaps even more remarkable is the potential for cold water swimming to alleviate chronic conditions that often resist conventional treatments. Individuals experiencing chronic pain, migraines, autoimmune disorders, and even PTSD have found relief through regular cold water immersion.
- Blood vessels near your skin’s surface constrict rapidly, a process known as vasoconstriction, which helps to preserve core body heat. This redirection of blood flow is accompanied by a surge in heart rate and blood pressure, triggered by the release of stress hormones like adrenaline and noradrenaline into your bloodstream.
- The key to understanding the potential benefits of cold water swimming lies in the concept of hormesis – the idea that exposure to mild stress can have beneficial effects on the body. Regular exposure to cold water may help train your stress response systems, potentially making them more efficient and less reactive.
- Research suggests that habitual cold-water swimmers may experience a range of health benefits, including improved cardiovascular function, enhanced immune response, and better mental health outcomes. Repeated exposure to cold water stress may help modulate the body’s inflammatory responses, potentially offering relief for conditions characterized by chronic inflammation.
- This practice engages all five of your senses in an intensely embodied experience, creating a powerful sensory reset.
- When choosing a location, opt for a natural body of water if possible.
- Remember, the key to successful cold water swimming is gradual adaptation.
Rules:
- Rule one: Know your exit strategy
- Rule two? oh well i forgot
- Rule three: Body in before head
- Rule four: Focus on breathing
- Rule five: Get out and get warm
November 11, 2022
A great introduction for those interested in the benefits of cold water swimming and a fascinating study detailing the positive outcomes of patients with various medical conditions. From migraines to PTSD, I was pleasantly surprised how cold water swimming could help people with such varying diagnoses and how regular cold water immersion helped ease their suffering.
August 3, 2024
"Chill: The Cold Water Swimming Cure" by Mark Harper explores the profound healing potential of cold water immersion, a practice revered in various cultures throughout history. The book begins by discussing the ancient belief in water's therapeutic properties, a belief now supported by modern scientific research. Harper highlights how cold water swimming can improve overall health, reduce blood pressure, decrease inflammation, aid in weight loss, and enhance sleep quality. It also shows promise in relieving chronic conditions such as pain, migraines, autoimmune disorders, and PTSD, making it a compelling alternative to conventional treatments.
Harper explains the physiological shock experienced when immersing oneself in cold water, which includes rapid vasoconstriction, a surge in heart rate, and increased stress hormones. Despite the initial discomfort, this exposure, known as hormesis, can benefit the body by making stress response systems more efficient and less reactive. Regular cold water swimming may enhance cardiovascular function, boost immune response, and improve mental health outcomes. The controlled stress of cold water can challenge and potentially improve physiological resilience, as suggested by emerging research.
The book categorizes the therapeutic benefits of cold water swimming into three areas: reorientation, transformation, and connection. Reorientation involves the sensory reset experienced upon immersion, which can disrupt anxious thought patterns. Transformation refers to the physical and psychological benefits, such as pain relief, reduced inflammation, and muscle relaxation. Additionally, stimulating the vagus nerve can activate the parasympathetic nervous system, improving digestion and sleep. Connection relates to the bond formed with natural environments, particularly "blue spaces" like oceans and lakes, which have been shown to reduce depression and enhance well-being.
To safely engage in cold water swimming, Harper emphasizes the importance of preparation. He advises newcomers to start with a plan, including a consistent schedule and a chosen location, preferably a natural body of water. He suggests finding a friend for safety and support and recommends essential equipment like a swimsuit, a brightly colored cap, and possibly neoprene gloves or a wetsuit for colder conditions. Harper underscores the importance of gradual adaptation to the cold, listening to one's body, and progressively increasing exposure time.
Harper outlines six essential rules for safe cold water swimming: knowing your exit strategy, warming up before entry, entering body-first to control the breathing reflex, focusing on breathing, and getting warm after the swim. These guidelines help ensure a safe and enjoyable experience, minimizing the risks associated with cold exposure. He stresses the importance of drying off quickly, dressing warmly, and avoiding hot showers immediately after swimming, as numb skin may not accurately gauge temperature.
Overall, "Chill" presents cold water swimming as a transformative practice that can improve health and well-being through controlled exposure to environmental stress. By adhering to safety protocols and gradually acclimating, individuals can experience the unique benefits of this invigorating activity. Harper's book serves as both a guide and an inspiration for those seeking a natural way to enhance their physical and mental resilience.
Harper explains the physiological shock experienced when immersing oneself in cold water, which includes rapid vasoconstriction, a surge in heart rate, and increased stress hormones. Despite the initial discomfort, this exposure, known as hormesis, can benefit the body by making stress response systems more efficient and less reactive. Regular cold water swimming may enhance cardiovascular function, boost immune response, and improve mental health outcomes. The controlled stress of cold water can challenge and potentially improve physiological resilience, as suggested by emerging research.
The book categorizes the therapeutic benefits of cold water swimming into three areas: reorientation, transformation, and connection. Reorientation involves the sensory reset experienced upon immersion, which can disrupt anxious thought patterns. Transformation refers to the physical and psychological benefits, such as pain relief, reduced inflammation, and muscle relaxation. Additionally, stimulating the vagus nerve can activate the parasympathetic nervous system, improving digestion and sleep. Connection relates to the bond formed with natural environments, particularly "blue spaces" like oceans and lakes, which have been shown to reduce depression and enhance well-being.
To safely engage in cold water swimming, Harper emphasizes the importance of preparation. He advises newcomers to start with a plan, including a consistent schedule and a chosen location, preferably a natural body of water. He suggests finding a friend for safety and support and recommends essential equipment like a swimsuit, a brightly colored cap, and possibly neoprene gloves or a wetsuit for colder conditions. Harper underscores the importance of gradual adaptation to the cold, listening to one's body, and progressively increasing exposure time.
Harper outlines six essential rules for safe cold water swimming: knowing your exit strategy, warming up before entry, entering body-first to control the breathing reflex, focusing on breathing, and getting warm after the swim. These guidelines help ensure a safe and enjoyable experience, minimizing the risks associated with cold exposure. He stresses the importance of drying off quickly, dressing warmly, and avoiding hot showers immediately after swimming, as numb skin may not accurately gauge temperature.
Overall, "Chill" presents cold water swimming as a transformative practice that can improve health and well-being through controlled exposure to environmental stress. By adhering to safety protocols and gradually acclimating, individuals can experience the unique benefits of this invigorating activity. Harper's book serves as both a guide and an inspiration for those seeking a natural way to enhance their physical and mental resilience.
January 2, 2023
This book had large print with large spacing for a reason: there isn't actually enough content here to fill out a proper book.
Unlike many pop psychology books, this book doesn't claim that cold water is some magical panacea cure-all, which I really appreciated. However, it's pretty flimsy on scientific research and evidence, both in quantity and quality. Most of the research about the benefits of cold water weren't done with a control group, making it impossible to tease out the effects of placebo. Other findings came from a survey of self-identified regular cold water swimmers. "Regular practitioners of cold water swimming find it makes them feel better." Okay, but isn't that sort of circular logic? Presumably, people who find cold water swimming helpful will keep doing it, and those who don't, won't continue. You can't really reasonably say cold water swimming helps arthritis if you are only asking people who regularly do cold water swimming--what of arthritic people who tried cold water swimming, didn't find it helpful, and stopped? The survey population he is drawing insights from is inherently biased.
You could maybe excuse the quality and quantity of research on cold water swimming and suggest that perhaps this book is meant to inspire a conversation and eventually more rigorous research. The author is not a researcher (I think formally, anyway, although he devised some of the studies in the book), so maybe he had limited material to work with on that front. But there is TONS of research on other, adjacent topics. There was a lot of space here to talk about the science of pain, immune disorders, the parasympathetic system, etc. ... and while they're actually mentioned in *passing*, the exploration is really, really cursory and layman. There just isn't a lot of science here.
Basically, I felt like the book could be summed up as "going in cold water is refreshing and makes you feel better," repeated 200 times in different ways. I am not dismissing the potential medicinal properties of cold water, and I think a compelling case *could* have been made here with reasonable scientific credibility. However, Mark Harper never actually assembles the available pieces together to make a solid case.
Unlike many pop psychology books, this book doesn't claim that cold water is some magical panacea cure-all, which I really appreciated. However, it's pretty flimsy on scientific research and evidence, both in quantity and quality. Most of the research about the benefits of cold water weren't done with a control group, making it impossible to tease out the effects of placebo. Other findings came from a survey of self-identified regular cold water swimmers. "Regular practitioners of cold water swimming find it makes them feel better." Okay, but isn't that sort of circular logic? Presumably, people who find cold water swimming helpful will keep doing it, and those who don't, won't continue. You can't really reasonably say cold water swimming helps arthritis if you are only asking people who regularly do cold water swimming--what of arthritic people who tried cold water swimming, didn't find it helpful, and stopped? The survey population he is drawing insights from is inherently biased.
You could maybe excuse the quality and quantity of research on cold water swimming and suggest that perhaps this book is meant to inspire a conversation and eventually more rigorous research. The author is not a researcher (I think formally, anyway, although he devised some of the studies in the book), so maybe he had limited material to work with on that front. But there is TONS of research on other, adjacent topics. There was a lot of space here to talk about the science of pain, immune disorders, the parasympathetic system, etc. ... and while they're actually mentioned in *passing*, the exploration is really, really cursory and layman. There just isn't a lot of science here.
Basically, I felt like the book could be summed up as "going in cold water is refreshing and makes you feel better," repeated 200 times in different ways. I am not dismissing the potential medicinal properties of cold water, and I think a compelling case *could* have been made here with reasonable scientific credibility. However, Mark Harper never actually assembles the available pieces together to make a solid case.
February 8, 2025
Je dois avouer que cette lecture n’a pas vraiment apporté beaucoup de nouveautés pour moi, principalement parce que je pratique déjà la baignade en eaux froides. Avec quelques expériences et des lectures passées sur le sujet, beaucoup des informations du livre étaient un peu redondantes et répétitives. Toutefois, cela ne veut pas dire que le livre manque d’intérêt, il est tout simplement plus adapté aux novices dans ce domaine.
Ce que j’ai aimé cela dit, c’est les témoignages des pratiquants. Les récits de personnes qui partagent comment la baignade en eaux froides a eu un impact transformateur sur leur vie sont toujours fascinants à lire. J’ai trouvé ces témoignages très inspirants.
J’ai aussi apprécié le côté pratique et accessible : Le livre est clairement écrit de manière à être compréhensible pour les novices. Il offre une introduction claire aux bienfaits de la baignade en eaux froides et aux principes fondamentaux pour s’y initier. Si quelqu’un découvre cette pratique, c’est une excellente première lecture pour bien commencer.
Ce que j’ai aimé cela dit, c’est les témoignages des pratiquants. Les récits de personnes qui partagent comment la baignade en eaux froides a eu un impact transformateur sur leur vie sont toujours fascinants à lire. J’ai trouvé ces témoignages très inspirants.
J’ai aussi apprécié le côté pratique et accessible : Le livre est clairement écrit de manière à être compréhensible pour les novices. Il offre une introduction claire aux bienfaits de la baignade en eaux froides et aux principes fondamentaux pour s’y initier. Si quelqu’un découvre cette pratique, c’est une excellente première lecture pour bien commencer.
August 2, 2024
Summary:
Cold water swimming can offer numerous health benefits by triggering your body's adaptive stress response and potentially improving cardiovascular function, immune response, and mental health. The practice involves careful preparation and adherence to safety rules, including planning your exit strategy, warming up before entering the water, entering body first, focusing on controlled breathing, and properly warming up after your swim, all while gradually acclimating to the cold water environment.
Cold water swimming can offer numerous health benefits by triggering your body's adaptive stress response and potentially improving cardiovascular function, immune response, and mental health. The practice involves careful preparation and adherence to safety rules, including planning your exit strategy, warming up before entering the water, entering body first, focusing on controlled breathing, and properly warming up after your swim, all while gradually acclimating to the cold water environment.
June 10, 2023
Uf, tato kniha je... skoda papiera. Podpriemerna, hovori o nicom, storytelling nula bodov. Cely obsah bez omaciek, opakovania myslienok a dvojiteho riadkovania by sa zmestil do troch blogovych clankov... a aj tak je otazne, ci by to stalo za pozornost citatelstva. Ak tam aj bolo nieco hodne poznamkovania/zapamatania/aplikovania v praxi, tak hrozne malo :(
July 16, 2023
This book is cool (pun intended)! A friend gave it to me and, even though I was interested, I dragged my feet in reading it. That was my mistake because it's a fascinating and well-written book. I'd now like to try cold water therapy with proper support. After reading the book, I'm certain I would need all the help I can get.
August 27, 2024
Interesting book by a British researcher on the effects of cold water swimming on anxiety and depression. He believes the shock of the cold water helps to reset the nervous system. I think being outdoors and exercising helps depression in itself. I also used to suffer from migraines and found that chilling my body relieved the pain as it reverses the constriction in your vascular system that produces the migraine.
June 9, 2025
Good but basically repeats most everything you know if you've read/studied a lot of other literature about cold water but still interesting and hopefully reading through it will help get me back into the habit now that it's not freezing outside (ironically, got a quick cold soak in devil's bathtub in VA the day I finished it)
August 2, 2024
Felt like I was reading a healthcare digest. Nothing out of the box. A solid 2.5 from me.
September 21, 2024
Great read. I have started a personal practice of cold water swimming and I learned a few helpful tips of advice for my practice and some of the “why” I feel so amazing when I do it.
September 21, 2023
Some interessting Information
Displaying 1 - 19 of 19 reviews