Cold water on the face
Brief contact between your face and cold water, which slows the heart rate quickly.
Cold water on the face is a physiological emergency brake, not a psychological exercise. For about thirty seconds you dip your face into a bowl of cold water, or place a cold compress over the area around your eyes and nose, ideally while holding your breath. The water should be cold, not iced. Use it when thoughts are moving so fast that breathing exercises are out of reach. It works within seconds and the effect lasts a few minutes — just enough to take the next step.
When to use it
During a strong wave of distress, when other exercises are too demanding. It works faster than breathing and doesn’t require concentration.
How it goes
- Fill a basin with cold water, or take a cold compress.
- For fifteen to thirty seconds, submerge your face or hold the compress against your cheeks and around your eyes.
- Hold your breath while you do, as far as is comfortable.
- Repeat once if needed.
A word of caution
This exercise slows the heart rate. If you have a heart condition, a rhythm disorder or low blood pressure, speak to your doctor first.
Why it works
Cold around the eyes together with a held breath triggers the diving reflex: the heart rate slows, blood is redirected towards the centre of the body and arousal drops. It is a built-in response that requires no skill — it works even when you are overwhelmed. Do not use it if you have a heart condition or a history of arrhythmia; in that case check with your doctor first.
