Wild Swimming:
Immersion in Nature

The clear, rippling water of the Dulas that meanders past our riverside sauna in mid-Wales is powerfully inviting - particularly post-sauna! We caught up with local cold-water swimming guide, adventure activist and founder of We Swim Wild, Laura Sanderson to find out why more and more people are taking the plunge into wild swimming, even during the coldest months of the year.

The Healing Power of Wild Swimming

Laura’s own journey with wild swimming began as a way to heal and engage with nature following a life threatening illness, then a diagnosis of fibromyalgia, a long-term condition which causes muscle stiffness, fatigue and pain all over the body. Although treatment options for fibromyalgia are limited, Laura was recommended to try taking cold showers to help with muscle pain and joint swelling.

 “Cold showers just didn’t appeal to me at all; in fact, I still don’t like cold showers! But I lived right by the beach, so I started swimming in the cold sea, and my symptoms improved immediately.”

Laura credits the salt and magnesium in the sea as one of the reasons for this, but just cold water itself can also have a significant effect on physical health. An article in Experimental Physiology suggests that repeated exposure to cold water immersion could reduce the body’s stress response and in turn reduce inflammation, essentially teaching the body to adapt to stress. 

But it's not only the physical effects of cold water swimming that Laura and so many others find beneficial. Cold water swimming can also have a profound impact on mental health. A recent study has shown that regular cold water swimming sessions can significantly improve mood and even help to combat depression.

“When you’re in the water and out in the elements, you’re jolted back into the present moment, you can’t think of anything else but what you are doing, and I think a lot of people do it for that experience.”

Another motivation to swim, particularly on colder days, is the ‘afterglow’. Laura explains,

“When you get out, you experience the afterglow; it’s like a huge rush of endorphins which makes you feel amazing.”

This post-swim buzz is likely generated by a significant increase in feel-good neurotransmitters following cold water immersion, as found in another recent study. This is a natural high that evidently gets people hooked, as many wild swimmers, including Laura, describe their health-boosting hobby as addictive.

“I can’t go on a walk and not go in the water. I feel like I’ve just got to get in, it’s so inviting.”

Wild Swimming Tips

Wild swimming in the cold waters of the UK is not without its dangers, not least of which being cold water shock that can cause people to hyperventilate and even drown. Laura is also a breathwork instructor, and explains that controlling your breathing in cold water is paramount.

“Before you get in, it’s a good idea to regulate your breath for a couple of minutes, for example, breathing in for four seconds, then out for 8 seconds. As you enter the water you should continue this, gradually submerging yourself further on outbreaths. It’s then good to tread water for one or two minutes, continuing to regulate your breath while your body gets used to the temperature before starting to swim.”

Especially on your first wild swims, Laura advises not to push yourself and only stay in for a minute or two. Laura recommends water boots/shoes and gloves in the winter, as well as a wet suit, particularly for longer swims. It’s vital to dry off and warm up thoroughly after being submerged in cold water too, because your body continues to cool for approximately 20-30 minutes, meaning your core body temperature is actually colder a while after you are back on dry land. Being prepared with a towel, warm dry clothes to change into, and a hot drink in a flask is essential. We Swim Wild has more information on how to acclimatise to cold water and warm-up efficiently which you can access here.

There are many environmental safety aspects to consider too, from stormy weather and currents to underwater hazards and harmful algaes (if you’re after some fantastic safety pointers for starting out, visit We Swim Wild). It’s not recommended to try wild swimming alone, and if you’re feeling a bit unsure about beginning, a great way to get started is to book onto a course with an experienced guide. Laura runs courses which cater to all levels throughout the year.

Wild Swimming and Sauna

Recently, Laura has started facilitating wild swim sessions at our Riverside Sauna, where you can combine an invigorating river swim in the clear, ice-cold mountain water with a hot relaxing sauna overlooking the sparkling torrent.

“Combining wild swimming with a sauna takes the experience to a whole new level. I love the extremes of the two, and how you feel totally immersed in the landscape in both. I love the smell of the wood in the sauna, and being able to look out at the river while you relax and recover. You just feel amazing afterwards.”

Typically, Laura’s wild swim and sauna sessions start off with a stretch and breathwork instruction to prepare you for entering the water, then a first guided dip in the river.

“Getting into the water first, before the sauna, makes the sauna that bit more special when it’s time to dry off and warm up. The sauna helps you to recover from the cold water and is an incredible de-stressor, it’s so relaxing. After fifteen minutes in the sauna, you are ready for another dip, so we usually cycle between fifteen minutes in the sauna, then five minutes in the river.”

If you’re keen to experience the ultimate wild swimming and sauna combination, the next wild swim and sauna session with Laura is on Sunday the 27th of March, and you can book your place here. All proceeds from the wild swim and sauna sessions go towards We Swim Wild’s Clean Waters campaigns.

Protecting Wild Water

Laura’s own wild swimming journey has also nurtured a passion for protecting and preserving wild waters in the UK, which are under threat from plastic pollution. Laura teamed up with Dr Christian Dunn at Bangor University a few years ago to begin to measure the scale of the problem - “we found micro-plastics even in the most pristine lakes in Snowdonia.” 

Compelled to initiate a change, they started We Swim Wild, a not for profit company and campaigning body that inspires, unites and empowers wild swimming communities and other water users to take action against micro-plastic pollution and other silent contaminates in order to protect biodiversity and safe swim spaces. We Swim Wild helps to generate data through citizen science with the aim of instigating legislation changes at a government level. You can find out more about their projects and how you can help protect wild waters in the UK here.

Connecting with Nature

For Laura, wild swimming isn’t just about being in cold water; it’s about feeling fully immersed in a natural landscape.

“Being outside in nature, submerged in cold water, it makes you feel alive. When you’re in the water, you’re totally immersed in the landscape. Simply being outdoors isn’t always enough to get you out of your head and into the moment; but in cold water, you are forced to engage with the environment and be present in your body.”

A recent study confirms that spending time in nature boosts health and wellbeing, and following the global pandemic and lockdowns of recent years, accessing nature feels more important than ever. Accordingly, wild swimming has been gaining popularity significantly in recent times; Outdoor Swimmer magazine’s annual ‘Trends in Outdoor Swimming’ report states that searches for the term ‘wild swimming’ increased by 94% between 2019 and 2020. Meanwhile, the Outdoor Swimming Society’s membership has also increased significantly in the last two years. 

Nature is the perfect antidote to the stresses of our modern lives, and wild swimming, for many, offers a total escape and a deep connection with the natural world.