“Uncomfortable, Simple, Powerful.”

-Benjamin Berry

Cold plunge therapy, involves getting outside your comfort zone and immersing oneself in an ice bath or extremely cold water for a short duration. You are choosing to expose yourself to uncomfortable icy temperatures and will need to push through some mental blocks. Deliberate cold exposure provides people with empowerment and control their mental health and wellbeing.

From enhancing physical performance to boosting mental resilience, cold plunge therapy offers a fast and easy approach to recovery, healing, and boosting overall health and mental resilience.

What Is Cold Plunge Therapy? 

A cold plunge, known as cold exposure therapy, involves immersing the body in ice-cold water for a short period, typically two to three minutes. The water temperature is usually lower than (15°C). 15 to 5 is considered cold.

The primary goal of cold plunge therapy is to expose the body to the shock of cold temperatures, eliciting a range of physiological responses including fight or flight reactions.

Cold plunge therapy is also used to enhance post-workout recovery and injury rehabilitation. 

Health Benefits of Cold Plunge Therapy 

A cascade of physiological responses occurs when the core body temperature decreases due to cold water exposure. Such adaptive mechanisms from just two to three minutes in a cold plunge offer numerous physical and mental benefits to promote overall health and vitality. 

Health benefits of cold plunge therapy: 

Reduced inflammation: Cold water immersion may have anti-inflammatory effects due to the vasoconstriction and vasodilation of your blood vessels. As blood vessels constrict and dilate, the flushing of toxins can help reduce inflammation in muscles and tissues.

Endorphins boost: Cold water immersion induces the release of endorphins in the brain that promote feelings of well-being and relaxation. This endorphin release can reduce stress and improve mood, potentially helping individuals manage anxiety and depression.

Dopamine spike: The release of dopamine during cold exposure is linked to the body's stress response and the activation of the sympathetic nervous system. As the body senses the shock of cold temperatures, the brain releases dopamine as a part of its adaptive reaction, creating the sense of accomplishment and heightened mood that many individuals report following cold plunge therapy sessions.

Better sleep: Engaging in cold plunge therapy earlier in the day can help regulate the body's natural circadian rhythms. Exposure to cold water triggers the release of hormones like adrenaline and norepinephrine, which elevate alertness and mental focus. This can create a natural energy boost that tapers off as the day progresses, aligning with the body's daytime wakefulness and evening sleep patterns.

Reduced stress: Cold exposure triggers the release of endorphins, the body's natural "feel-good" chemicals, leading to euphoria and relaxation. This natural mood enhancement can benefit individuals struggling with stress, anxiety, or depression.

Reduce aches and pains: Applying cold water directly to an affected area, such as using ice packs or localized cold baths, can numb nerve endings and temporarily alleviate pain sensations. This is especially helpful for those who struggle with arthritis or muscle and joint injuries.

Promotes lymphatic drainage: The alternation between blood vessel constriction and dilation promotes the circulation of lymph, a fluid containing immune cells and waste products. This enhanced circulation helps remove toxins, reduce fluid retention, and support immune system function.

Enhanced immune function: Exposing the body to cold water can stimulate the production of certain immune cells, such as white blood cells. These cells play a vital role in combating infections and pathogens. Over time, regular cold plunge therapy might contribute to a stronger immune system, leading to a reduced likelihood of falling ill.

Hormone regulation: There is emerging evidence that cold plunge therapy might impact hormone regulation on a broader scale. Some studies suggest that regular exposure to cold water could modulate hormones like cortisol, a stress hormone, and various sex hormones such as testosterone and estrogen.

Metabolism boost: Cold exposure prompts the body to generate heat to counteract the drop in temperature. One way the body achieves this is by increasing its metabolic rate, which leads to greater calorie burning. While the increase in metabolic rate might be relatively modest, repeated exposure to cold water can contribute to a cumulative effect that may aid in weight management over time.

Potential Cold Water Therapy Dangers: Who Should Avoid Them?

While cold plunge therapy offers a range of potential benefits, it's important to be aware of the associated risks and consider whether the practice suits your circumstances. Cold exposure, especially to icy water, can adversely affect certain individuals, including hypothermia, cardiovascular or respiratory stress, fainting or dizziness, or a weakened immune system for those immunocompromised. 

Discuss cold plunge therapy with your healthcare provider beforehand if you identify with any of the following categories. 

Individuals with cardiovascular disease or hypertension: Individuals with cardiovascular conditions, such as hypertension, heart disease, or a history of heart attacks, should avoid cold plunge therapy or seek medical advice before attempting it. The abrupt heart rate and blood pressure changes caused by cold water immersion can exacerbate existing cardiovascular issues.

  1. Individuals with Reynaud's syndrome: Those with Raynaud's disease, characterized by reduced blood flow to the extremities in response to cold, should avoid cold plunge therapy as it can exacerbate symptoms.

  2. Individuals who are pregnant: Those who are pregnant should avoid cold plunge therapy, as abrupt changes in temperature can affect the fetus and potentially harm the mother's health.

  3. Individuals with respiratory conditions: People with respiratory conditions, such as asthma, may also be at risk during cold plunge therapy due to the shock of cold water, potentially triggering bronchospasms and breathing difficulties.

  4. Individuals with low body temperature at baseline: Engaging in cold plunge therapy when already experiencing low body temperature increases the risk of hypothermia and leads to serious health consequences, including shivering, confusion, fatigue, and even unconsciousness.

  5. Individuals who have a pacemaker: The abrupt changes in heart rate and blood pressure caused by exposure to cold water can interfere with the proper functioning of pacemakers, leading to serious health complications. 

FAQs

  • 11 min total in a week is all you need.

  • Each person is different. For your first time, as long as you can handle. (30sec) build up to 2min. More than 2 minutes is no more beneficial.

  • You sure can. You can even try dipping your face under.

  • If you are outside, you can jog. In a small space you can do squats, star jumps. Try and warm up naturally and avoid hot showers if you can.

Read more