Over the past few years, taking a cold plunge has surged in popularity as a wellness practice. Mark Wahlberg, Tony Robbins, Wim Hof, Hugh Jackman, Jessica Biel, Lady Gaga, and several other celebrities rave about the icy waters, but what exactly is it? If you’re daring enough to plunge into frigid waters, a cold plunge is believed to offer a range of health benefits, whether mental or physical.
In this complete guide, we’ll explore what a cold plunge is, what happens to your body in the icy waters, and tips for incorporating it into your wellness routine. Whether you’re a seasoned athlete or new to the concept, this guide will help you understand why cold plunges are making waves in the wellness world.
What is a Cold Plunge?
A cold plunge is when someone submerges their whole body into cold water for a short period. The water can be around 50–60℉, and the session can last 30 seconds to 10 minutes. Cold plunging can occur in various places, including bathtubs filled with icy water, cold plunge tubs (most common), a pool, or even a natural body of water such as a lake or ocean.
What Does a Cold Plunge Do?
Cold plunging has become popular over the last few years, boasting numerous benefits such as enhanced mood, increased metabolism, mental clarity, and more. But how does this form of icy therapy actually work? What does it do to your body, and how is it so effective? There are numerous ways your body responds once you’ve entered the frigid waters of a cold plunge:
- Cold water immersion can activate the parasympathetic nervous system, encouraging the body and mind to relax after the initial stressful event.
- Once in the frigid water, your internal temperature drops and your body heat dissipates, causing your blood flow to change.
- While in the cold plunge, your metabolic rate will rise, aiding in producing heat and maintaining your body’s core temperature.
- The shock of icy water can also produce adrenaline and additional stress hormones, which increase mental clarity and the ability to focus.
Immersing yourself in icy waters is an exhilarating challenge that not only pushes you past mental limits but also puts you on a path to better, healthier living.
Why Cold Plunge?
Why does it seem like everyone is cold plunging nowadays? Simply put, it makes you feel good—mentally and physically. Lucy Pilcher at Dartmouth Hitchcock Medical Center states, “I would describe cold plunging as this energized, very connected feeling of being alive.” Various studies have shown that cold plunge therapy aids in treating depression and a boosted mood, making it an attractive natural path for healthier living. Cold plunging reduces inflammation, relieves pain, improves muscle recovery, and enhances circulation. Countless athletes and health enthusiasts swear by cold plunging therapy due to its proven benefits and ability to increase mental stability.
If you’re looking for another wellness practice to add to your routine, don’t miss the opportunity to try cold plunging. Here are a few insider tips to keep in mind when you just start:
Cold Plunging for Beginners: 4 Tips For an Effective Plunge
Start Slowly: For beginners, start with shorter sessions, anywhere from a couple of seconds to 30 seconds or 1-minute intervals. Listen to your body and ensure you’re not pushing yourself too hard. Over time, your body will grow in endurance and the ability to stay in the icy tub for longer sessions, even up to 10 minutes!
Focus on Your Breathing: Once in the water, stay present to your breath. Take deep breaths in and out, embracing the cold and initial discomfort. You may be surprised to find that, eventually, the cold becomes easily manageable. Maintain a steady rhythm of slow breathing, calming your nervous system and promoting deep relaxation.
Stay Hydrated: Cold plunge therapy is an intense experience, both mentally and physically. Drink water and electrolytes before the session and replenish afterward, ensuring your body is adequately refueled and ready to receive the full benefits of cold plunging.
Pair it With a Sauna: Take advantage of an infrared or wood-fired sauna after your cold plunge. The heat from saunas relaxes muscles and provides added benefits complemented by the cold therapy of the frigid waters.
If you’d like to plunge correctly, read our guide to cold plunging for beginners!
3 FAQs About Cold Plunging
Here are 3 answers to questions we commonly hear about cold plunging:
1. Is a cold shower as good as a cold plunge?
Cold showers provide similar benefits to an entire submersion cold plunge but lack the full potential of a cold plunge tub. Cold plunge tubs reach lower temperatures and cover the entire neck and abdomen where the vagus nerve (a structure of the body that regulates stress) extends. This results in an enhanced response and a richer, more embodied sense of stress relief and relaxation.
2. What not to do after a cold plunge?
Don’t jump into a hot shower immediately after your cold plunge session since a sudden temperature change can stress your body. It’s also recommended to avoid consuming alcohol or caffeine following the plunge, as these fluids may interfere with your body’s natural recovery process. After a cold plunge, slowly let your body return to its average temperature and take time to rest and recover.
3. How often should I cold plunge?
The duration of a cold plunge session depends largely on the individual, but it’s usually recommended to participate in cold plunge therapy 2–3 times a week for a 1–5 minute session. If you pair icy baths with heat therapy, you can engage in a 15–30-minute sauna session with cold plunging.
Start Cold Plunging With the Help of Tubzz
Are you looking for a natural way to relax and promote overall well-being? It’s time to give cold plunging a try. With the help of Tubzz, you can take the plunge into icy waters from the comfort of your home. Our Utah-based spa provider specializes in top-tier cold plunge equipment that turns any luxurious tub into an icy cold plunge.
Our customized, cutting-edge saunas, cold plunges, and wellness rooms depend on your needs and preferences, ensuring you can have an at-home spa experience anytime, day or night. Don’t wait to experience the power of cold plunge therapy and start building a life of holistic health. Contact Tubzz to visit our showroom and create your personalized cold plunging tub today!
