The brilliant benefits of wild swimming and hot spring bathing

We always feel better after a swim outdoors but why? With a new study showing that paddling just once a month eases anxiety and depression, we take a closer look at its feel-good effect – along with the world’s best places to take the plunge.

Swimming is like meditation

Stressful crawl lessons in the school swimming pool may have taught you otherwise, but swimming can be a deeply calming act. The steady, repetitive motion of cutting through the water helps you to escape the chaos in your head and focus on the moment.

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“Going for a swim enables me to switch off from everything,” travel journalist Anna Goldrein tells Psychologies. “I’m not being bombarded by stimulation as I am for the rest of my day. It’s just me and my mind moving through the water, which is very liberating, and because swimming is so rhythmical, it’s like doing yoga in water.”

Good breathing is great for getting into the flow, too, as this guide to mindful swimming illustrates.

Nature makes us happier

Being in nature only enhances the soothing effect of swimming. We evolved in an outdoor environment, so it makes sense that we are at our happiest there.

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Swimming alfresco amid a canvas of trees or mountains is an antidote to modern life. It allows our overloaded minds to wander, with the soft focus of water, leaves and morning mist drawing away from incessant head-chatter.

It’s why outdoor swimmers and triathletes often describe moments of sheer euphoria after steeling themselves into a sunrise river or alpine lake.

Cold water can help with depression

When you immerse yourself in water of 20°C or less, it sparks your body’s stress response, with flight-or-fight symptoms such as increased heart rate, blood pressure and the release of the stress hormones cortisol and adrenaline (it can be dangerous, though – always follow these tips).

This response lessens with exposure, and some scientists believe it can help to blunt your reactions to other daily stresses, especially those experienced by people with depression.

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In one documentary, a 24-year-old woman with depression gave up medication and was symptom-free four months after being prescribed weekly cold water swimming.

“The transformation into someone bursting with energy and smiles was staggering,” writes Doctor Mark Harper, who was involved in the experiment, in the Spectator. “She had been taking antidepressants for eight years but within four months she was off them and managing her symptoms with swims in a local lake.”

It may ease other conditions, too

Cold water stimulates blood flow, improving circulation and relieving inflammation. Inflammation, in turn, is a mechanism of many health conditions, from depression to bowel disease and even the common cold.

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One study found sea swimmers suffered significantly less frequent and severe colds during the winter, compared to those who didn’t swim outdoors.

Of course, cold water swimming isn’t an instant cure. But science indicates that it can have a positive effect on the immune system, in symphony with its anti-stress benefits.

Hot water bathing is also therapeutic

For those of you who just can’t stand the chill, hot spring bathing is also a boon for wellbeing.

Right back to Roman times, physicians used “the water cure” as a means to heal the body and mind. Warm water causes blood vessels to relax: this increases blood flow to muscles, which relieves tension and mental fatigue.

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Multiple studies have also shown bathing to reduce anxiety and promote the release of feel-good serotonin.

Being in nature again amplifies this benefit, and many of the world’s volcanic hot springs come with mineral-rich waters which are beneficial in their own right.

So, now you know the rich benefits of alfresco bathing and swimming, here’s where to enjoy it the most:

The onsens of Japan


Same-sex Japanese onsens are havens of wellbeing, with warm, mineral-rich waters tucked away in the country’s mountainous regions. Those who live in Japan often come to these inns for days at a time, cooking their own food and bathing out in the wild. It’s a wonderful way to recharge.

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Wild wadis in Oman

The beauty of Oman’s desert wadis is that they really are secluded, hidden away between pinkish cliffs and a maze of palm trees. The cool, green pools are balm for the soul and you’ll find yourself turning cartwheels of delight even before you’ve discovered secret caves with waterfalls to leap from.

The pools are calling

The Laotian Kuang Si falls

The terrace of turquoise pools that cluster around Laos’ most famous waterfall could’ve come straight out of a shampoo ad. Work up a sweat by hiking through the jungle to to the Kuang Si source, then leap gleefully in, with the sun making the colour pigments all the more vivid. It’s pinch-me stuff.

Dive right in

Canada’s springs and glacial lakes

Canada lake

Sure, the lakes of Western Canada may be a *tad* chilly, but those who dare, win. Take in the sweeping panoramas of the Rockies from your prime position on a summer-time lake. The water is so clear, it’ll take your breath away (along with the temperatures) and there are hot springs in the region too, to warm up in after.

Rockies ahoy

Iceland’s Blue Lagoon

Set in an 800-year-old lava field in the Reykjanes Peninsula, this geothermal hot spot is filled with warm, milky-white water. Feel your entire body loosen up as you wallow in the toasty lagoons, heated to around 37-40°C, with plumes of steam casting tendrils into the vast Icelandic horizon.

Ready to wallow?

Images: Shutterstock and Flash Pack

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