Sign in. It’s quick, free and it’s up to you.
An account is an optional way to support the work we do. Find out more.
THE SEA IS majestic. It’s beautiful. It can be restorative and healing. It can help us feel calm and peaceful again.
But, it’s also powerful, ferocious and merciless and must be approached with respect. So, given all of this, how do we get the most out of our time in the sea? Especially that Christmas Day dip!
What is your intention?
What do we want from the experience in the cold? What is our intention? For me, I want the sea to be a force for good in my life. I want it to enrich my day. I want it to make me healthier. I want it to bring me alive and give me energy. So, that is my intention.
Of course, your intention might be different: perhaps you are preparing for a race or something like that. Then, your intention is different. But, being clear on that informs how we approach the cold.
So it begins
Once we are clear on what we want from the experience, then it’s time to get in! The moment we see those waves and feel that freezing wind, our body starts to react.
Our heart rate goes up, we get tense and we move up into the flight/fight stress response. Our mind even begins to focus on the worst case scenario. All of this is to help us survive.
This is an important reaction. But, we can learn to take control of that fear and panic and we can change that into a sense of control and even calm. How?
Chaos to calm
As we get into the water, we feel the chaos and the shock of the cold immediately. Whatever fight/flight response we felt earlier, is hugely amplified as we hit the water. We might feel pure panic, pain, shock, confusion and everything in between. But, that is part of the experience.
What we do next is most important: firstly, we try to find our breath in all the panic. Secondly, we begin to focus on our exhales.
The first few exhales will be non-existent. But, if we stay focused on them, slowly we will gain control of them. Finally, as we get control of our breathing, we can then slow those exhales down and when we do, a sense of calm arises in the body despite the pressure of the cold.
Less is more
The cold sea has been proven to improve our immunity, decrease inflammation and reduce stress and there is even promising research showing that it may play a role in the battle against dementia. And if our intention is for it to do all of those things, to become a force for good in our lives, then we don’t need to spend lots of time in the sea.
When it comes to the cold, less is more. So, put away the timer, and instead listen to our breathing. It will tell us everything we need to know.
Jump into the sea and pay attention to your breathing. At first, as described above, it will be chaotic and erratic. But, then, if you focus on it, you’ll regain a sense of control. Stay focused on your breathing and try to slow it down. If your breathing is controlled and calm, then that is how you will feel.
How we breathe is how we feel and the great news is we can voluntarily change how we are breathing in every moment. By doing so, we change how we think and feel.
So, in the sea, keep working on your breath until it’s under control. Then, if you can, slow it down. When we are able to do this, then a sense of calm arises in the body and mind. We can then feel calm and peaceful despite the pressure of the cold.
When you reach that point, you can settle into those feelings of control and calm. Enjoy them. The cold will be relentlessly testing your resolve, But, stay with your breath. When it is controlled and calm, then our body has adapted to the pressure; it has moved into the parasympathetic (peaceful) part of the nervous system. Then, you are getting all the benefits we have described. The cold has become a force for good in your life. Then, it’s time to get out.
When people gather at the sea, there is often a sense of competition: “how long did you stay in?” But, there is no messing with the sea. We must respect it and when we begin to understand the importance of our breathing in the sea, then we can let go of the timing and just enjoy it.
Afterwards
The body makes an infinite number of calculations and adjustments to help us deal with the cold when we’re in the sea. For example, the blood vessels in our feet and fingers constrict (often painfully) to help keep our core temperature warm. This essential adjustment keeps the heart, lungs and much more safe despite the cold.
So, the opposite is also true when we get out of the sea: our body makes a whole other set of calculations and adjustments to help us adapt to the air temperature and to stay warm.
With that in mind, here are a few things to consider:
Stand and continue to breathe calmly for a minute or two before putting your clothes back on. This allows the body time to adjust again to these new conditions.
Stay focused on your breathing. The real mastery of the cold is afterwards: if we feel like we’re getting really cold, we can panic and that makes everything worse. So, stay focused on breathing calmly. By doing that, you will remain calm and your body will do what it does best: adapt.
Move the body slowly, allowing the cold and warm blood to mix slowly and naturally. Avoid fast intense movement when you get out.
Our instinct is to run around the place and put our clothes on and turn the heat up in the car. We should instead, stay focused on our breathing. Move slowly and slowly put our clothes back on. All of this allows the body to transition back into the warm again.
The sea is magnificent, restorative and healing. It’s a pleasure, and privilege, to go for a dip. Once we understand how to harness its power, the sea can then become a force for good in our lives. And above all this Christmas, stay safe and mind one another out there.
Níall Ó Murchú has been a full-time Wim Hof Method instructor for the past five years. He helps people all over the world improve their health, strength and happiness by teaching them how to breathe and use the cold as a force for good in their lives. He is the author of the best-selling book “The Blissful Breath.” More on BreathWithNiall.com and Instagram.
To embed this post, copy the code below on your site
Of course a tenfold increase in farm inspections.
Why?
Because the purpose is to make farming as an industry impossible, drive farmers off their land and force them to sell the land to the state for buttons.
And if anyone objects, the weight of the apparatus of the State will be unleashed on them.
You think I’m wrong, ask Enoch Burke, the same playbook is being rolled out.
@Garry Coll: and if all that fails they are racists…………
@Garry Coll: wow ! There must be more to this story. Those farmers have to be complaining for some reason. I think the truth needs to be revealed.
@Oh Mammy:
Wouldn’t be able to say that, but they are definitely Communist traitors.
@offside again:
Didn’t realise the Journal paid their trolls overtime.
@Oh Mammy: don’t forget your comments this time …
@Garry Coll: what time is it Garry ? 04:54am where I am. How much do you get paid Garry ? Do you get paid overtime ? Your boss is not getting value for money at this hour of the morning.
@offside again: if I do I will count on your photographic to remind me. Thank you!
@Oh Mammy: *memory
@Garry Coll: not the farmers I know. You should go meet one some day. You would learn a lot. (FYI, food does not come from Tesco)
@Garry Coll: and risk having multiple Thomas Reid cases..
@Garry Coll: I was with ya until you mentioned Mr Potato head and his bible thumping nut job family in the end…..Farmers we need, religious attention seeking nutters like the burkes who just wanna be a pain for attention and have beliefs akin to places like Alabama back in 1800′s is not
@Garry Coll: ‘Communist traitors’?
You need professional help for your paranoia. If you were any further to the right you’d fall off the edge.
@Garry Coll: You actually *want* badly polluted and toxic waterways? Is clean water communist?
@Brendan O’Brien: could he already be off the edge?
@Garry Coll: I wouldn’t ask Enoch Burke the fkn time!
@Brendan O’Brien: The state is far and away the largest polluter of our waterways and our air through Co.councils third world water treatment and the ESB, but inconvenient truths seldom get published or reported on, and the state will never take the blame for being the country’s biggest polluter
I support our farmers. Thank you
@Oh Mammy: if they want to pollute our rivers that is their human rights.
@Sal Paradise: Money is far more important than human rights (probably to every commenter here too).
@Sal Paradise: most of the pollution in rivers isn’t from farmers it’s from irish water ironically enough. The last few fish kills were due to sewage and chemicals released into rivers. This still happens and the fines are tiny. People will always blame the farmers. They are a easy target.
The bird population in our area has been decimated. Haven’t seen frog spawn, dragonflies or other marsh dwelling creatures in decades. The water is toxic.
@Don Johnson: Bird populations are also affected by Wind Turbines , high mortality rates around them & also by the Mink population which has exploded around Ireland, I have witnessed entire populations of ducks on lakes wiped out by Mink, so it’s not just farming, waste water treatment plants around us & septic tanks are the biggest culprits, Farmers are just the easy targets all the time, particularly for the Green Party & it’s members.
@SV3tN8M4: I would wager the impact of septic tanks on slobland wildlife is fairly negligible. All evidence points to farmers as the highest culprit in polluting the waterways. But as usual they’ll play the tiresome victim card instead of taking responsibility for a change.
@SV3tN8M4: But you agree that slurry should be properly managed, right?
@Don Johnson: show me your evidence. The last number of fish kills were irish water. Irish water has also been pumping sewage into the sea….
@Brendan O’Brien: Yes, so too should Waste Water treatment plants, whose record is been covered up by the EPA. Many factors in the decline of bird population, solely not the reserve of Farmers. Farmers are No. 1 target for the Green Party, but Aviation, Cement Plants & Data Centres are exempt in their eyes. The Greens will make Ireland food dependent very quickly & destroy our Agricultural export market,costing thousands of jobs in rural communities.
Thank-you for such an informative article! Have to say I’m with Fogarty on this one. It’s down to basic maths – more farm animals, more slurry spreading results in poorer water quality. Perhaps more frequent farm inspections will highlight this issue further. But what will be done then? Of course we need excellent produce, especially for our export market but at the end of the day, is the bigger profit margin worth such a decline in our water quality? Is it??
@Susan Gaines: No, greed is destroying this country and the planet
A straight to the comments article for sure. Excuse my ignorance..
@Paul Gorry: It was a long one for sure.
They should clean the roads after they move cattle or when they are spreading slurry. In my experience most do not. When it rains it is treacherous on these roads, They put down matting across a road to move cattle and this is totally illegal and dangerous. I can only imagine what the EPA inspections find on the inside of the farms.
Scientists and active farmers need to have relationships of mutual trust.
Good to see how well Limerick and Cork are doing
As long as beef can be exported right? To feed the world our environment for the profit of who?
@Chutes: you do realize that in ireland we have the perfect climate to grow grass. It’s not really suited to growing fruit or wheat for bread as we don’t get enough sun light. We could trade our surplus of beef for those items. That’s how it’s always worked here. Also you know that a field full of grass has healthy soils full of nutrients and carbon is locked up in it. We can’t eat the grass but the cows can. Meaning our Milk and butter is among the best in the world.
@Washpenrebel: While it’s true that Ireland’s climate is ideal for growing grass, stating that the country cannot effectively produce fruit or wheat due to insufficient sunlight isn’t entirely accurate. Advances in agricultural techniques and the use of resilient crop varieties have enabled Irish farmers to successfully cultivate a variety of fruits and cereals. For example, Ireland has a growing apple industry, and grains like barley and oats are commonly produced for both domestic use and export.
Relying heavily on beef production raises significant environmental concerns. Livestock farming, particularly cattle, is a major source of methane—a greenhouse gas that is over 25 times more potent than carbon dioxide in trapping heat in the atmosphere over a 100-year period, according to the Intergovernmental Panel on Climate Change (IPCC). The Environmental Protection Agency (EPA) of Ireland reports that agriculture accounts for about one-third of the country’s total greenhouse gas emissions, with methane from enteric fermentation in ruminant animals being a primary contributor.
While grasslands do sequester carbon in the soil, the methane emissions from cattle often offset these benefits. Additionally, overgrazing can lead to soil degradation and a loss of biodiversity. Diversifying agricultural practices to include more crop cultivation can improve soil health through crop rotation and reduce dependency on a single industry.
Trading surplus beef for essential items like fruit and wheat may not be sustainable in the long term. It exposes the country to global market fluctuations and potential trade disruptions, which can affect food security. Producing a wider range of crops domestically can reduce the carbon footprint associated with importing goods and promote a more resilient local food system.
Moreover, while Irish dairy products like milk and butter are highly regarded, it’s important to balance production with environmental sustainability. Implementing practices that reduce emissions, such as improving feed efficiency and manure management, can help mitigate the environmental impact.
In summary, Ireland has the potential to broaden its agricultural outputs beyond livestock, which can lead to environmental benefits and enhanced food security without compromising the quality of its renowned dairy products.
@Chutes: irish grasslands sequestration of carbon have been found to be 4.5 times higher than what is currently being allowed. This data is from the dept of agriculture own study in johnstown castle Co wexford. This means their are many farms in ireland that are carbon sinks and do not produce excess carbon. Cows are not the problem here.
A dry day in the counrtyside now accompanied by the smell of shit, the tourists must love it! I fkn hate it, I’m old enough to remember when we had a countryside, ya know, one with wildlife back before it was an industrial farm, the young’ns won’t remember.
@Chutes: The place is full of wild life. Hedgehogs eating the cats food, the cats drop dead shrews, mice, rats and birds at the back door every couple of days. A bumper crop of swallows nests on the house. Dead badgers and foxes on the roads, buzzards in sky picking off young pheasants, lurchers chasing hares in the distance, wasps nest in the compost heap, herrings in the river picking off the fish. Horseflies, midges and daddy longlegs everywhere.
@P. V. Aglue: While it may appear that the area is abundant with wildlife, several factual considerations suggest otherwise. Hedgehog populations, for instance, have been declining significantly in many regions due to habitat loss and road fatalities, making frequent sightings less common than implied. Similarly, swallows have experienced population decreases attributed to changes in agricultural practices and loss of nesting sites, so a “bumper crop” of nests is unlikely without conservation efforts in place.
Buzzards primarily feed on carrion and small rodents rather than young pheasants, and their hunting patterns don’t typically involve preying extensively on game birds. The mention of dead badgers and foxes on roads highlights human impact on wildlife rather than a thriving ecosystem; roadkill incidents are a leading cause of mortality for these animals.
Furthermore, herons (likely what was meant by “herrings”) are affected by water pollution and habitat destruction, which can limit their ability to feed on fish in rivers. The prevalence of pests like wasps, horseflies, midges, and daddy longlegs is often influenced by environmental imbalances, sometimes caused by reduced numbers of their natural predators.
Overall, while individual encounters with wildlife can give the impression of abundance, many species are facing challenges that reduce their populations. Human activities have significantly altered habitats, and the presence of certain animals may be more indicative of ecological imbalance than of a healthy, wildlife-rich environment.
@Chutes: The weather has the biggest impact on ecology imbalances. The cold wet spring this year was bad for the bumble bee. The beast from the east freeze of 2018 and 2010 and 12 killed thousands of birds, big and small. A bad flood will drowned out the fox, badger,and rabbit population in an area.In the next few years ash dieback will really take hold and 10s of thousands of trees will be cut down, fireblight will start effecting the hedge rows country wide, killing miles and miles of habit. All imported diseases by a government scheme jumping to the eco lobby groups. What seems like the right thing to do, can do more harm in the long run.
@P. V. Aglue: Your degree in ecologigal studies is from where? Forgive me if I think your opinion ill-informed and ignore.
@Chutes: ecological
All these pimps should be run from the farm gates , the Agri. Dept . Haven’t a clue about what goes on or how a farm is run.
Our council should retrain the dog and litter wardens as they seem to do f all dog and litter inspections!
have your say