The Danish trick to “shock” your body into happiness

A growing number of Danes choose cold water swimming as a way to invigorate the senses and combat their winter blues. Now, some companies are using it to create workplace bonds.

It’s a chilly, breezy afternoon in Denmark’s north Jutland, but local residents are not deterred. A line of people dressed in white bathrobes appear from behind a dune and march resolutely towards the shoreline, where they take their robes off and skip into the sea.

At 15C, many of us would consider it far too cold for a swim, but for the Danes this is considered warm. Many plunge into the sea year-round, including in the middle of winter, when the days are cold and the water can get as cold as 2C.

“The busiest time is during the winter season!” says Kira Marie Froda, 23, who works at CopenHot, a collection of saunas and hot tubs on Copenhagen’s harbour front. During the busy months, November through to February, Copenhagers descend upon CopenHot, where they move between saunas, hot tubs and into the frigid ocean or ice bath (which is literally filled with ice). Although CopenHot is a fairly new establishment, winter bathing and the use of saunas across Scandinavia are not. “We’ve been doing it [winter bathing] for generations. I know my grandfather and great grandfather used to do it, too,” says Froda, who tries to swim at least once a week during the winter.

Many Scandinavians swear by winter swimming, saying that it serves as a mood booster during the long, dark winters. Though science is scarce, enthusiasts say cold water swimming not only heightens happiness but it fosters a sense of community.

There are some 90 official winter swimming clubs across Denmark with more than 20,000 registered members. Mikkel Falk Møller, 43, has been a club member for more than 10 years. At least once a week he swims in the sea near his home in Copenhagen or at his winter swimming club.

“Denmark can be really miserable from November to April. There is hardly any daylight and we often have weeks without seeing the sun. A lot of people (myself included) suffer from mild winter depression,” says Møller, who believes a winter swim can help alleviate winter blues.

“When you throw yourself into the cold water and then into a boiling sauna, it gives you energy and an enormous endorphin kick.”

Some companies have incorporated it into spa packages, touting the wellness benefits to their clients. At Kurhotel Skodsborg, a spa hotel 30 minutes from Copenhagen, one of the wellness experiences on offer is ‘sauna gus’, a ‘sauna fusion’ where guests spend time in a hot sauna (where a ‘gus master’ coaches them through the hot experience with essential oils, breathing techniques and meditation) followed by a dip in the nearby Baltic Sea, which is often around 4 degrees.

Henrik B. Sørensen, Skodsborg’s sauna gus master, oversees the swims. “I always recommend they listen to their bodies and begin with a short swim for about 10-30 seconds. After their body gets used to it, I recommend they stay in the water for a maximum of two minutes to receive the full benefit,” says Sørenson, who is also an avid winter swimmer.

There isn’t a large volume of scientific research on the benefits of winter bathing, but there are some preliminary studies.

Mike Tipton, a professor of human and applied physiology at the University of Portsmouth in the UK, is interested in showing how the human body responds to extreme environments. He co-authored a 2017 review assessing the threats and benefits of cold water immersion. The threats were clear: physiological reactions to cold water immersion can be risky and – depending on the temperature and amount of time spent immersed – can bring on sudden heart attacks, hypothermia and drowning.

What of the benefits? A cold dip can also be extremely energising for the body – the shock of the cold water kicks the body’s “fight or flight” instincts into gear and enables the release of stress hormones. Many people swear that cold water helps reduce swelling and inflammation – take, for example, ice baths used by some athletes to aid post-match recovery – but there’s scant evidence of the benefits.

Plenty of Danes say that cold water swimming improves their mental outlook, and no shortage of anecdotes support this theory. For example, one woman with anxiety and depression experienced “immense improvement” in her mental health when she took up cold water swimming, according to a 2018 BMJ case report. But, says Dr Heather Massey, senior lecturer at the University of Portsmouth, the evidence for improvements in wellbeing currently remains anecdotal or written as single case studies. “Research studies have yet to be published which systematically investigate the effect cold water swimming has on health and wellbeing.”

Tipton agrees, saying the lack of concrete evidence means it’s too simplistic to say “cold immersion is good for you”.

He is keen to undertake more comprehensive studies. “What is really missing is carefully controlled studies incorporating proper control groups that isolate cold as an ‘active ingredient’ as opposed to exercise.”

Massey, who lectures at Portsmouth’s school of sport, health and exercise science, says outdoor swimming as a whole is more popular again. “There are many reasons for this, some relating to the increased popularity of open water swimming events and triathlons as well as the recent media attention surrounding outdoor swimming for wellbeing.”

Despite the lack of major scientific breakthroughs, many Danes are already convinced of the benefits. In cities like Aarhus and Copenhagen, swimming in the harbour is easy thanks to good water quality; a result of a government initiative. “The water [in the ‘90s] in Copenhagen harbour was extremely unsanitary,” says Kathrine Simonsen, public relations and press manager in North America for VisitDenmark. That was until city administrators created basins for sewage water to flow into, creating a cleaner harbour. Public seawater baths – some designed by renowned Danish architect Bjarke Ingels – were subsequently established by the local municipality. “The harbour baths are a result of a consistent effor to improve the water quality in Copenhagen Harbour,” she says.

Stephen Haar, 31, is one resident who tries to swim in Copenhagen harbour at least once a week. “It resets my mind, especially when I’ve had a long day at work or I’m a bit hungover,” says Haar. “I always feel more positive after a swim in cold water. It’s a great hack to bring more happiness to my life when the weather is cold and kind of depressing”.

The communal aspect of cold-water bathing can also be a draw, particularly as digital devices make further inroads into our lives. “For many people it’s a social thing to do together,” says Møller. “In my swimming club there is a male, a female sauna and one where everyone is allowed in. People are naked, it’s always been that way. I guess it makes people feel more relaxed about themselves and their bodies.” For Froda, a swim and sauna session offers wellbeing benefits coupled with a sense of community. “[It teaches us] to overcome fear, to trust (maybe yourself) a little more and get in touch with your body and mind,” she says. “It’s definitely easier to jump in the very cold sea if others do it too!”

Some companies even incorporate winter bathing into their team-building culture. At Organic Basics, an organic underwear company, the 35-strong team go swimming on the first workday of every year. “It’s great for a big group and to get a fresh start to the year,” says Christoffer Immanuel, founder and co-CEO of Organic Basics. There are people from 14 nationalities in the company, many of whom are from warmer climates, who now go winter bathing on their own. “For a lot of our employees it’s out of their comfort zone, but I think it’s been a big eye opener of how cold water can make you feel,” says Immanuel, adding that it also helps people put down their phones and focus on their colleagues.

In Skagen, in the north of the country, there’s even an annual bathing festival in January, where participants – hosted by the local swimming club, The Icebreakers – take morning dips, then gather at a local cafe for hot coffee and soup. It’s seen as a way to boost your mood during the long winter.

“People who live in Scandinavia have an urge to find alternatives to the natural endorphins you get from the sun,” says Møller. “If I feel stressed, I’m guaranteed to feel better after I jump in.”