top of page
  • Writer's picturePeggy Amelung

Why swimming in cold water not only makes you physically fit but also strengthens your mind

A personal challenge, to swim every day for 30 days, has now become my daily routine. I will give you proof that it is not that difficult to swim in 10 degrees of water temperature and how it helps to leave comfort zones.


Does it cost overcoming? And how! It is the routine that is missing. It is a tour de force to climb directly from a warm bed into the cold, wet water at dawn. How crazy do you have to be? The inside rebels, as with all changes. September had many sunny days. But it was cold. But I was convinced I would go through with it. Or not?

Is it a cold shock? Yes, it is. But after that comes clarity. You feel incredibly clear. Mentally. While you swim, you concentrate on your body in the first part. And later, in the second part, when you're warm on your thoughts. After you have completed the 300-400m (I don't swim more, but you can stay in the water for up to 25 minutes) you are sorted mentally. And awake! Important, warm-up well warmed up before you slowly get into the water. Please do not jump!

"I don't want to miss it anymore. It is the absolute kick - better than any coffee!"

What happens at 10 degrees Celsius water temperature? The water is crisp and cold, but the body gets used to it. It is best to wet your face at the beginning before you go in. After 200m swimming you will get warm. The blood circulation is stimulated by the cold. The blood pumps, the veins dilate. This was a completely new experience. You can feel it intensively. A process that continues even after swimming. Favorable side effect: according to science, the body burns even extremely many calories during this arming process.

What is the difference in experiences from the first day to the current seventieth day? For one thing, a temperature difference of 11 degrees Celsius. And for another, I don't cramp up anymore. In the beginning, I had severe muscle tension. The muscles hurt, especially in the shoulder area. I was nervous and swam much too hectic. I wanted to do it quickly, just get out. After a few days, I learned to enjoy the cold water and to stay loose. I got involved in my own experiment, consciously relaxed. And what can I say: it blew away the muscle pain.



If you can't swim in the pool or lake, start with long, cold showers - 2 min - 30 days could be a start or your new challenge :)

  • Have your bathrobe ready, go well warmed up into the water

  • Don't do a show- header please - in this case, you need a warm head!

  • Medical OK is recommended

  • Check Events in the surroundings - so you don't swim alone / see left below

  • Do not stay in cold water for extremely long, it does not matter

  • Mental training through "Challenges - out of the comfort zone" again and again strengthens your personality, gives self-confidence, and makes life more exciting


Is writing a journal useful? For me, it does. It is part of the new habit that I manifest better this way. I can easily see tendencies, progress, and can directly record experiences and core thoughts from the water. Keeping a journal is easily transferable to other areas of life (private and professional) such as a success journal, dream journal, gratitude journal.

Where do you get cold first? On the feet when going in and out. The stones are freezing now in November. You can clearly feel the feet. They always stay cold, even when swimming. The head should not be completely immersed underwater, this is recommended.

How important is breathing? Extremely important. Basically, you breathe the cold away. Snap breathing starts almost automatically. On wintry days, for example, when the outside temperature is between 7 and 10 degrees Celsius, unpleasant wind and cloudy skies, I concentrate on my breathing even on the way to the water. Mentally, I prepare myself in this way to really go through with it. Once consciously applied, it also helps me in other situations, such as stress management.

Is it advisable to always swim at the same time? It makes it a lot easier. You get into the flow of the day much easier. My head and my body are white, between 6.45 and 7.15 a.m. I go into the water. When I drive the kids to school, it is easy. On the weekends I notice that the schedule is missing. Other things distract me. I really have to give myself the starting signal. Now you are jumping! My advice: keep a fixed schedule and keep an eye on the goal.

What is best immediately after swimming? It releases endorphins. I am calmer, awake, and mentally very focused. So there is an immediate reward, that much I can promise. It really gives you wings.

Coldwater therapy (hydrotherapy), swimming in lakes or the sea, taking long, cold showers or bathing in a cold tub has the same effects:

  • Strengthens the immune system

  • Promotes blood circulation

  • Improves the skin texture

  • Supports the metabolism

  • Serves as an ideal complement to other sports

  • Alleviates pain

  • Revitalizes heart and brain

  • Creates peace - and happiness :)

How do you come up with such an idea? Challenges are a good way to concentrate on yourself and come through the crisis stronger. I have had good experiences with 12 days of fasting, 14 days of keto cuisine. Outside the comfort zone, I don't feel uncomfortable. On the contrary.

It creates an increased concentration on oneself, supports one's own growth, and brings new insights for oneself, independent of others. I first heard about cold therapy in an interview with Wim Hof. That was the initial impulse.

What is distracting? Dissenting votes, circumstances, incidents - everything as with other projects. Mentally you strengthen yourself by learning to react cleverly to dissenting voices.

Being careful with yourself is a good way to start the day.

I have learned to concentrate on myself in such moments. Also to take the measure of myself, to get in the ring with me, is good. No one else can solve the task for me, only me alone. Vote against, they can dissuade you from the plan. Reflect on how you react to your environment and find ways. Exchange ideas with people who have had similar experiences. Learn by doing so. Your will is strengthened.

Mental strength - this helps in all other areas, such as projects that are still in the creative pipeline and just waiting to be finally realized.

What makes it so attractive to swim every day? Filled with endorphins there is such a lucky kick. It is the absolute energizer. With relatively little effort you can achieve a great effect. An inner feeling of peace runs through the day. For me, swimming has proven to be the ideal companion. It is the perfect combination of other sports, in my case to Crossfit that I have been training regularly for 2 years. Whether I will swim for the whole winter, I do not know yet. I only say this much: it has addictive potential.

One point is certain:

The water will not get warmer just because you jump later.

Just don't tense up, better take a snap breath, and: jump. It will be rewarded!


If you have any questions, please send me a message.

Also, if necessary, on topics such as resilience, proactive thinking means accepting the challenges of the crisis, personally and professionally as well as all topics relating to customer enthusiasm 5.0

More information about winter swimming here in the links:

Wim Hof- The Iceman

Blausee Events

Advantages of cold water swimming

Instructions for copying and starting:

8 views0 comments


bottom of page