What is cold plunging? If you’re wondering, you're not alone. This ancient practice, also known as cold water immersion or cold therapy, has seen a resurgence in popularity lately. What is cold plunging? A guide to this refreshing practice can be as simple or complex as you’d like it to be, but we are going to cover it in-depth so you’ll be an expert. Keep reading for everything you need to know about cold plunging, from its history to its potential benefits. We will also look at ways to incorporate this practice into your own wellness routine.
Table Of Contents:
- A Chilly History: From Ancient Practices to Modern Trends
- Benefits of Cold Plunging
- Types of Cold Plunges: Choosing the Right One For You
- Getting Started with Cold Plunging
- What Not to Do
- Cold Plunge Accessories
- Conclusion
A Chilly History: From Ancient Practices to Modern Trends
The use of cold water for therapeutic purposes is far from a modern-day fad. Believe it or not, evidence suggests that ancient civilizations, including the ancient Egyptians, utilized cold as a form of medical treatment. The earliest documentation we have of this practice is the Edwin Smith Papyrus. This papyrus, which dates back to 1,600-3,500 B.C.E., describes how cold plunging involves immersing oneself in cold water to treat various ailments.
Hippocrates, the Greek physician often hailed as the “father of medicine,” also advocated for the use of cold therapy. Between the years 460-370 B.C.E., he prescribed snow and ice for various medical uses, including halting bleeding. Throughout history, different cultures, including those of Norway and Sweden, have incorporated cold water immersion into their wellbeing rituals.
Fast forward to the 17th and 18th centuries, cold water therapies experienced a surge in popularity. It was during this period that Scottish physician William Cullen began recommending cold water immersion as a way to address certain ailments.
In more recent history, figures like marathon runner Paula Radcliffe brought cold plunging into the spotlight within athletic communities. Radcliffe attributed part of her 2002 European championship win in the 10,000-meter event to ice baths. As more prominent individuals and athletes, from Michael Phelps to Madonna, started to adopt cold plunging, it wasn’t long before this practice made its way into the mainstream.
With a growing number of people curious about natural wellness practices, and cold water’s long history in different cultures, the popularity of cold plunging is only likely to keep increasing. What was once reserved primarily for professional athletes is becoming a go-to for anyone and everyone looking for potential benefits. These benefits range from reducing muscle soreness to elevating mood.
Benefits of Cold Plunging
What is cold plunging good for? Many cold plunge enthusiasts will tell you that a dip in icy water is good for both body and mind. It is important to understand, though, that scientific research on the benefits of cold plunging is ongoing. This section delves into some of the reported benefits that cold plunging may offer.
Muscle Recovery and Reduced Soreness
Athletes commonly use cold therapy to facilitate muscle recovery after intense workouts. “Research supports improvements in muscle power, reduced serum creatine kinase, muscle soreness, and perceived recovery through cold plunges,” adds Taylor Kuhlmann, DPT, a physical therapist specializing in strength and conditioning and owner and founder of High Caliber Health. This effect is largely attributed to vasoconstriction, which occurs when we are exposed to cold temperatures.
Vasoconstriction is when our blood vessels narrow, which is believed to help reduce blood flow and inflammation in muscles. In turn, this may aid in faster recovery. One 2016 study involving jiu-jitsu athletes showed promising results regarding cold plunging’s effect on muscle soreness and recovery time. Researchers noted that athletes who used ice baths after their workouts recovered at a faster rate than their counterparts who did not. They also noted less muscle soreness. A 2011 study focusing on the effects of cold plunging on cyclists showed similar findings: a 10-minute soak in cold water seemed to decrease soreness post-workout.
Mental Clarity and Mood Elevation
The benefits of cold plunging aren’t just physical. Proponents note several mental and emotional benefits associated with cold water therapy. You might be surprised to learn that 56% of U.S. adults claim to have at least one symptom of a mental health condition, per recent IPSOS data. Perhaps this partially explains why alternative practices, such as cold plunging, are being adopted by more and more people who want to take their mental well-being into their own hands.
When we immerse ourselves in cold water, our bodies release endorphins—our body's natural painkillers. These endorphins can produce feelings of euphoria, leading to an overall improvement in mood. Findings in a 2008 study on the link between hydrotherapy and mood suggested that regular sessions could even lessen symptoms of depression in some individuals. It is critical to point out that these benefits often come with consistent practice. Just one session may not offer the mental health boost many are seeking.
The benefits of cold plunging don’t end there. Cold exposure appears to impact our body’s systems in myriad ways, as found by a 2014 review published in the North American Journal of Medical Scientist. Some effects may include improved blood flow and circulation as well as a reduction in inflammation.
Immunity Boost
Cold water plunges are thought to strengthen the immune system. The theory behind this benefit? Cold water may increase our white blood cell count, which may improve our ability to fight off infection and disease. This is because the shock of cold water is said to “activate” our immune system, helping our bodies become more resilient.
A 2016 study even found a correlation between taking cold showers and being less likely to call in sick from work. Individuals in the study took showers ranging from 30-90 seconds.
Types of Cold Plunges: Choosing the Right One For You
Curious about giving cold plunging a try for yourself? When it comes to taking the plunge, there are several routes you can take: a DIY ice bath, a chest freezer conversion, or investing in a manufactured cold plunge tub. Each of these comes with pros and cons to weigh, but they are all based on the same principle: cold water immersion.
DIY Ice Baths: A Budget-Friendly Option
If you’re looking for a budget-friendly way to experience the benefits of cold plunging, a DIY ice bath could be a great solution. What is cold plunging like in your own bathtub? Just fill your tub with water, add ice, then hop in.
All you need is your tub, bags of ice (depending on how cold you’d like your bath), and a thermometer to keep tabs on the water temperature. Easy, right? While budget-friendly and simple to set up, this approach has some drawbacks. Most notably, it’s time-consuming to fill up and drain a tub regularly. Additionally, there’s the added task and expense of going through multiple bags of ice. If you’re interested in frequent plunges, ice baths are usually considered a short-term fix, especially compared to a more permanent at-home option.
Chest Freezer Conversion: An Intermediate Solution
More and more cold-plunge enthusiasts are turning to a less conventional method: transforming an old chest freezer into an ice bath. This do-it-yourself project involves insulating and waterproofing a chest freezer. It often involves additional steps, such as adding filtration systems to maintain clean water.
While this can be a budget-friendly solution compared to buying a manufactured plunge tub, chest freezer conversion requires some degree of technical skill. If this doesn't sound like your forte, you can purchase a pre-converted chest freezer, although this will be a larger expense.
Manufactured Cold Plunge Tubs: Investment-Worthy Convenience
Looking for an at-home cold plunge solution that’s both aesthetically-pleasing and easy to use? Manufactured cold plunge tubs are designed with convenience in mind. Just fill them, and like magic, they do the rest.
While these tubs might be a bigger investment than the previous two options, many find they’re well worth the splurge, as you’ll skip hauling ice or troubleshooting technical difficulties. If budget is less of a concern, purchasing a cold plunge is similar to purchasing any other type of home spa equipment—it all depends on what you want out of your cold plunge experience.
In addition to standard cold plunge options, you’ll now also see dedicated cold plunge pools in fitness centers and spas across the country, particularly in luxury spas. What is cold plunging like in a facility? Well, spas offer the convenience of having everything set up for you. You just show up for your treatment. Plus, if you're new to cold plunging, this environment gives you an opportunity to test out a professional set-up before investing in a more permanent option for your own home.
Getting Started with Cold Plunging
Intrigued about cold plunging? What is cold plunging going to feel like? Getting started is a personal journey; the most important thing to remember is to start slowly. Don't go from zero to sixty—work up to longer, colder plunges as your body acclimates. To minimize potential discomfort, consider placing a non-slip mat at the bottom of your tub or plunge.
Consulting Your Doctor
Before taking the plunge, it's a good idea to consult with your doctor. They’ll be able to offer medical guidance based on your specific health conditions, medications, and history. Remember, your well-being is important.
Determining Your Ideal Temperature and Duration
One of the great things about cold plunging is that you have complete control. Your first cold plunge experience shouldn’t feel miserable. As your body acclimates, you can adjust the duration and temperature of your dips.
A good rule of thumb? Most beginners start at a temperature of around 50 to 60 degrees Fahrenheit. As for the length of time you should stay submerged, start with just a minute or two. As you begin to feel more comfortable with the cold, work your way up to five to ten minutes.
Focusing on Your Breath
Have you heard of the expression “mind over matter”? This can certainly apply to the practice of cold plunging. During your cold plunge sessions, it is essential to focus on your breath. Controlled, deep breathing not only helps you relax, but it can also minimize any potential discomfort caused by the icy temperatures. It also keeps you calmer as your body acclimates. This can be especially helpful for those new to cold plunging, as it can help to regulate heart rate.
Creating a Relaxing Environment
What is cold plunging going to look like? Where you set up can influence your mindset and how much you enjoy the practice. When setting up an ice bath at home, it's beneficial to select a relaxing, calming space in your home. Light a few candles or diffuse essential oils if that's your style. Do what feels most serene to you—create your own little haven.
Listening to Your Body
Your body will tell you what it needs if you take a moment to pay attention. While mild discomfort at the start of a plunge is to be expected, always pay attention to your body's signals during and after. Overdoing it can be detrimental, so listen to your body. This is especially important if you experience any unusual symptoms, such as dizziness or chest pain. If that happens, stop, warm up, and talk to your doctor.
Staying Hydrated
Staying hydrated is critical to your health. Always drink plenty of water before and after each session, as cold temperatures can have a dehydrating effect on the body.
Maintenance
Once you've chosen your cold plunge setup, ensure you’re following all maintenance protocols, particularly if you're converting a chest freezer. This is also important even for basic at-home ice bath setups, since clean water equals a more hygienic, enjoyable plunge.
What Not to Do
Curious about what cold plunging is not? Just as much as it’s helpful to learn what to do, there are also a few cold plunge no-no’s.
Going Too Cold, Too Fast
While this may seem obvious, you'd be surprised by how many eager beavers make this mistake early on. Ease your way into cold water, gradually decreasing the temperature. Even if you’re used to cold exposure, you can experience cold shock if you try to go too cold too fast. For those with high blood pressure, going too cold too fast can be dangerous.
Holding Your Breath
Always focus on deep, rhythmic breaths throughout your plunge. Holding your breath is a natural inclination for many, but doing so can cause tension in the body, minimizing the effects of cold exposure.
Staying in Too Long
More of a good thing isn't always a good thing. Staying in your cold plunge past your limit could be detrimental rather than beneficial. Follow recommended guidelines and pay attention to how you're feeling so you can adjust accordingly.
Cold Plunge Accessories
What is cold plunging without a few fun accessories? Okay, maybe these items aren't absolutely mandatory. But adding a few plunge accessories can enhance your experience, making it feel a little more indulgent.
| Accessory | Benefits |
|---|---|
| Thermometer | Allows for precise temperature monitoring to avoid going too cold, too fast. |
| Bathrobe | Provides convenient warmth post-plunge. |
| Waterproof Speaker | Playing music creates a calming ambiance and allows you to focus on breathwork. |
| Chlorine Maintenance Kit | Maintains the cleanliness and hygiene of at-home cold plunges, ensuring a germ-free environment. Particularly crucial for chest-freezer conversions. |
Conclusion
Cold plunging is more than just a fleeting wellness trend—it's a centuries-old practice with proven benefits for recovery, resilience, and overall well-being. By understanding how to safely incorporate it into your routine and weighing the potential risks and rewards, you can decide if it's the right fit for you. Whether you're an athlete seeking faster recovery or someone exploring new self-care techniques, cold plunging can be a refreshing and invigorating addition to your life. Take it one step (or plunge) at a time, and you might just find it to be a practice you genuinely look forward to.
