Tanzhaus Zürich - Gabriella exploring Mittleurope
DOUBLE TROUBLE: DANCE. & THE WIZARD IS NOT REAL
The Tanzhaus collaborators from The Field invite you to an evening of solidarity: DOUBLE TROUBLE brings together two solo pieces that reinforce rather than compete with one another.
In the wizard is not real, lisa laurent navigates grief through a grotesque yet poetic soundscape that oscillates between fragility and humour.
Dance. by Gabriella Imrichova revolves, as an excessive tirade, around refusal, obsession and the all-consuming nature of control. Two radical bodies that, between collapse and self-empowerment, make intense, contradictory states visible.
Scholarships: Awarded the prestigious ATLAS scholarship at the ImPulsTanz International Dance Festival in Vienna.
Is cold-water swimming good for you, really?
Yes
Whether in the sea, a lake, river or lido, cold-water swimming – immersing yourself in water typically between 10 and 15°C – has become a popular way to support wellbeing.
Venturing into cold water can act as a controlled stressor. The body responds instantly: skin temperature drops, heart rate and blood pressure rise, and blood vessels constrict to preserve heat in the core. At the same time, stress hormones such as cortisol and norepinephrine are released, explains Dr Mark Harper, author of Chill: The Cold Water Swim Cure.
With repeated exposure, this brief stress can train the body to become more resilient – a phenomenon known as hormesis. “The body dampens its stress response, reducing chronic inflammation and insulin resistance,” says Harper. It also activates brown fat, which helps regulate temperature and metabolism, thereby increasing energy expenditure, adds scientist Dr Susanna Søberg.
It’s the mental-health benefits, however, that many swimmers rave about. While the initial cold-water-shock response briefly increases inflammation, studies suggest stress levels drop significantly around 12 hours later. Nutritional therapist Hannah Lawton says this may be due to stimulation of the vagus nerve, supporting parasympathetic (“rest and digest”) activity and the release of mood-regulating neurotransmitters such as serotonin and dopamine, helping to ease stress and anxiety.
Despite common misconceptions, cold-water swimming is reportedly as beneficial for women as it is for men, with some evidence suggesting it may help regulate body temperature during perimenopause and alleviate endometriosis symptoms. There could also be added benefits from being outdoors and swimming socially.
Water below 20°C is optimal. “Start swimming in summer, when it’s above 15°C,” recommends Dr Harper. He also advises to always swim with others. “Don’t try to control your breathing, and enter the water gradually to allow the body to adapt,” says Dr Heather Massey, associate professor in extreme environments and physiology at University of Portsmouth. Just a couple of minutes is enough to begin with, while building up to five can boost alertness, focus and energy.
No
Evidence is still mixed on whether the benefits of cold-water swimming come from the cold water itself or from surrounding factors such as being in nature, overcoming a challenge and social connection. “We know that some people even experience improvements just by being close to water,” says Dr Massey. “There is debate over what the magic ingredient is.”
There are also important safety considerations. Each year, hundreds of deaths are linked to cold water, meaning it’s an activity that should be approached with care. Diving is not generally advised: when the face and body are exposed to cold simultaneously, the body can enter autonomic conflict – a state in which the sympathetic and parasympathetic nervous systems are activated simultaneously, explains Dr Massey.
“It sends competing signals to the heart to speed up and slow down at once,” she says. This can trigger serious cardiac arrhythmias and, in rare cases, be fatal. Instead, “get your body in and, once your breathing is under control, that’s when you can put your face in”, advises Dr Harper. Those with high blood pressure, heart conditions or underlying health issues should consult a GP before taking part. Warming up quickly afterwards is also key to reducing risk and avoiding hypothermia, Lawton notes.
Many begin cold-water swimming without proper guidance or progression, says Dr Søberg. It’s important to seek qualified instruction – in the UK, for example, through Royal Life Saving Society UK or Swim England-accredited coaches with open-water safety training, although qualifications vary based on the kind of water.
“It’s important to listen to your body and never start when you’re feeling exhausted, run down or depleted,” she advises. Experts also caution against hyperventilation-style breathing techniques popularised by figures such as Wim Hof, instead favouring slow, steady breaths.
Not everyone will enjoy the cold. Those with Raynaud’s or other circulatory conditions – as well as pregnant women – should check with their healthcare provider before trying it. The good news is that even minimal exposure can be beneficial. According to Dr Harper, simply dunking your face in a sink of icy water can instantly lower stress levels.
