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Want to take a cold plunge?
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Id say, Come on in, the waters fine, but we both know its not.
Which is, of course, the entire point.
Cold plunging is also, unsurprisingly,all over TikTok, having amassed several billions views.
Another person who swears by cold plunging?
I thought I would hate it, but I love it so much, she said over Zoom.
I feel great for hours afterward.
Really, its worth it.
This content can also be viewed on the site itoriginatesfrom.
According to fitness trainers, physical therapists, and longevity doctors, it just might be.
Let’s dive in.
What is cold-plunge therapy?
It actually originated around 3500 BCE in ancient Egypt as one of the earliest forms of cold water therapy.
It’s also a widely accepted form of postworkout recovery.
That’s why you’ll find so manypro athletesice-bathingand posting about itso often, notesPeoplesports reporterNatasha Dye.
(It’s called Cold as Balls.)
As for what prompted the shift from postgame recovery to buzzy wellness trend?
Cold plunges have surged in popularity recently largely due to the influence of trendsetting public figures, Putsov continues.
What happens during a cold plunge?
It can be done in a bathtub, body of water, pool, or even ashower.
To get the best benefits of a cold plunge, fully submerge yourself into the cold water.
It can be a cold bath, ocean, or another body of water that you have available.
While similar, a cold plunge and cold therapy are not interchangeable.
A cold plunge is not the same as cold therapy, says board-certified cosmetic dermatologistAriel Ostad, MD.
They are both forms of exposing your body to low temperatures, but in different ways.
Typically, liquid nitrogen is used to create this cold temperature.
Cold-plunge benefits
One of cold plunging’s most sought-after benefits is its ability to reduce inflammation.
Dr. Paulvin adds that since cold plunges reduce inflammation, they can also help with chronic plain.
Lessening this inflammation can help alleviate chronic pain, he says.
It’s like applying a natural, full-body anti-inflammatory.
It reduces the production of chemicals that promote inflammation and increases those that reduce it.
This can be particularly beneficial for conditions like arthritis, helping to manage pain and improve joint mobility.
Cold plunges' anti-inflammatory properties also benefit the skin, according to Dr. Ostad.
Decreased inflammation means redness, swelling, and inflammation in the skin over all.
Cold exposure stimulates blood circulation through vasoconstriction and vasodilation, promoting cardiovascular health, Kuhlmann explains.
As for why that’s a good thing?
While cold plunging cannot turn back the clock, it has antiaging skin care benefits.
Cold-water immersion has shown positive impacts on muscular power, says Kuhlmann.
Research also supports improvements in muscle power, he adds.
According to Masi, cold plunging can also increase endorphin levels, leading to a feeling of well-being.
As a result of the aforementioned mood boost, cold plunges can also help reduce stress.
Controlled breathing and mindfulness practices during cold exposure positively influence the autonomic nervous system.
Reducing stress has another major benefit, according to Dr. Paulvin.
Cold plunges also stimulate the bodys stress response and recovery process, which improves sleep, he says.
As for why that is?
This happens because the cold causes your blood vessels to constrict, reducing inflammation, Putsov explains.
Metabolic waste such as lactic acid gets washed out faster.
This process accelerates healing, getting you back in shape faster.
Evidence suggests that cold exposure stimulates the immune system, potentially enhancing immune function, says Kuhlmann.
Cold plunges help stimulate the vagus nerve and calm down the sympathetic nervous system.
Cold plunging may also lead to improved mood and reduced symptoms of depression and anxiety, Kuhlmann adds.
And, for what it’s worth, Hailey Bieber claims cold plunging has helped her anxiety immensely.
One of the biggest things with cold plunges is the mental benefits you build, says McKenna.
It’s a great way to boost your mood and sharpen your focus.
How to cold-plunge:
Are you ready to take the plunge?
To get the best results, Dr. Paulvin recommends the Wim Hof breathing technique.
Take between 30 to 40 quick, deep breaths and exhale through your mouth, he advises.
Next, take another deep breath, holding it for around 15 seconds.
Repeat three to four times.
For further instruction, download thethe Wim Hof Method appor read his book.
If youre not used to the temperature, work your way up to longer cold plunges, McKenna suggests.
You could even start with a slightly warmer temperature if you need.
Dont go from doing nothing to attempting a long cold plunge.
Remember: Its a marathon, not a race.
However, Dr. Ostad says cold plunges can be as warm as 60F.
Its important to listen to your body and not push yourself too far, he reiteratesespeciallyfor beginners.
As for how long to stay submerged?
The ideal time is 11 minutes per week, doing three-to-four-minute sessions at a time, says Dr. Paulvin.
Also, set a timer to ensure you don’t go overboard.
Listen to your body, Dr. Ostad adds.
According to Dr. Paulvin, three to four times a week is ideal.
Experiencing any of these symptoms during a cold plunge should prompt a quick exit from the cold water.
If neglected, these symptoms could escalate to life-threatening conditions such as drowning, hypothermia, and even death.
However, these risks must be acknowledged and considered regardless of the setting, Kuhlmann clarifies.
Is cold plunge right for me?
While cold plunges are considered safe and beneficial, the truth is they aren’t ideal for everyone.
Your blood wont circulate enough for the mass to increase.
This ensures a comprehensive understanding of individual health circumstances and enables personalized recommendations to minimize potential risks.
