Take the Plunge: Explore the Benefits of Cold Plunging

A practice popularized by athletes and brave polar plungers, cold plunging is everywhere these days. From “cold plunge with me” videos on social media to new treatments offered at local spas and dedicated cryotherapy clinics, cold-water submersion isn’t going unnoticed. And maybe for good reason: exposing yourself to the cold, particularly after a long and strenuous workout, can only be good for you—right? 

Before you run and cannonball into an Arctic lake, there’s a lot to know about cold plunging—including why it became prevalent in the first place, cold plunging benefits, and how to cold plunge safely at home. Whether you’re interested in switching up your after-sweat routine or need a quick, easy, and cheap way to chill out during the summer, here’s everything to know about this ice-cool trend.

What is Cold Plunging?

Much as its name implies, “cold plunging” (also known as cold immersion or cold-water therapy) is the act of immersing yourself in very cold water for health benefits. This can last for as short a time as 30 seconds to about 10 minutes, and can be done through ice baths or swimming in naturally cold water, like a lake or a pool in the winter. 

Cold plunging has gained recognition for its reputation as an invigorating recovery aid for athletes. But believe it or not, this phenomenon dates back to ancient Grecians, who used cold water baths to unwind and socialize. Now, people of all activity levels are experimenting with cold plunging to stay mentally sharp, relax, or just cool down. 

Looking for more ways to relax? Check out relaxation techniques you can practice on the go.

What Are the Potential Benefits of Cold Plunging?

While the exact scientific cold plunge benefits are still unconfirmed, experts say exposure to water between 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius)—the ideal cold plunge temperature—can be helpful after a tough workout, minimizing muscle soreness and stimulating blood circulation. However, many cold plungers claim it elevates their mental health and relieves joint pain, too. Other cold plunging benefits might include: 

• The release of happy chemicals, like serotonin and dopamine, that offset anxiety or depression. 
• Reduced inflammation and fatigue.
• Stronger immunity since short-term stress (like cold plunging) can prepare the body and immune system to fight off injury and infection. 
• Improved blood sugar and metabolic rates, and increased production of brown fat, which can regulate body temperature and burn calories faster than white fat or regular body fat.
• A chance to safely see how your body and mind respond to tense situations. 
• Enhanced performance for endurance athletes. 

Cold plunging is great for runners. Learn how to start running when you aren’t a runner.

How to Cold Plunge 

It’s important to understand how to cold plunge safely. If you have a history of heart disease, cardiac or pulmonary complications, diabetes, or circulatory problems, or are experiencing significant stress, it’s recommended to pass on cold plunges. Even if you don’t, you should get your doctor’s okay prior to giving it a go. 

A key part of cold plunging is challenging yourself, but not to the point of injury or harm. Knowing your tolerance for cold and building it up over time is much safer than jumping into the ocean in the middle of January. As far as where to cold plunge, the sky is the limit. You can take a cold shower, add ice to a tub or small pool with cool water, head to a cryotherapy clinic, or try a supervised body of water. Regardless of the setting, always use the buddy system and have someone nearby. 

 Here’s how to cold plunge the right way: 

1. Ease yourself into the cold water, feet first, working your way up to your shoulders and remembering to focus on your breathing.
2. Submerge yourself as far as you want, and don’t get discouraged if it takes a while to build up your endurance.
3. Once you’re in a comfortable position, steady your breathing so each breath takes approximately three seconds, as hyperventilating or holding your breath can lead to cardiac emergencies.
4. Stay put, but listen to your body and get out immediately if you feel discomfort or pain.
5. Let your body warm up naturally afterward, and drink fluids to stay hydrated. 

How Long to Cold Plunge

Cold plunges should last from 30 seconds to 10 minutes. Beginners should aim to cold plunge for 30 seconds and gradually extend their cold plunge by 30 seconds to one minute each time. No matter how advanced you are, your cold plunging length should never exceed 10 minutes total.

How Often to Cold Plunge

Beginners should cold plunge once or twice a week until they notice their body acclimating faster to the cold. After that, cold plunging two to three times a week is recommended. You shouldn’t cold plunge every day because your body needs time to recover between sessions.  

Cold Plunging & Other Wellness Trends 

If done correctly, cold plunging can be the perfect morning pick-me-up, a great recovery option, or a simple way to beat the heat. Want to explore more health and wellness trends and see if they live up to the hype? Check out our article, “Cupping, Stretching, Reflexology: What Are They & How Do They Work?”