Cold Plunge Benefits: Is Cold Plunge Therapy Right For You?

If you’re familiar with the biohacking world, you may have heard a lot about cold plunge therapy. or you may have seen a celebrity with a cold tub such as Plunge. Jumping into a tub filled with ice cold water might not sound like a lot of fun. However, the cold plunge benefits for your health are undeniable. 

I recently tried this phenomenon. Let me tell you, it was exhilarating! I’ll admit it was a tad intimidating at first. After all, I was about to take the plunge into a tub of water that was 52° F. Yet, I found a way to relax and focus on my breathing once the initial shock wore off. I can now see why so many people are diving into this trend. 

What you might not know is that cold plunges aren’t anything new. For centuries, people have used cold plunge therapy as a way to rejuvenate and refresh themselves on a regular basis. What all can this regenerative therapy do for you? Read on to find out all the amazing benefits of cold plunge therapy, as well as how you can DIY cold plunge at home!

What Is Cold Plunge Therapy

As I mentioned, this form of regenerative therapy has been around for centuries. A cold plunge is a type of hydrotherapy that involves immersing oneself in cold water for a short period of time. The temperature of the water can vary. However, most people find temperatures between 50°F (10°C) and 60°F (15.5°C) the most tolerable. The duration of the plunge can also vary. Most people reap some levels of health benefits between 30 seconds and three minutes. That’s what makes this biohacking therapy so great. How long and how cold is completely up to you! 

Why Are Cold Plunges Popular?

Cold plunge therapy has been around for decades as a treatment for inflammation. Think about it, how many times have you used an ice pack to relieve pain quickly? In the past 40 years, however, we’ve uncovered even more benefits of cold plunge. They’ve become increasingly popular among athletes and exercise enthusiasts for its ability to speed up recovery. In addition, people are noticing it carries potential for regenerative therapy in other areas.  

Japanese doctor Toshima Yamuchi developed cryotherapy in 1978 as a treatment for rheumatoid arthritis. One study found that cryotherapy reduced pain and inflammation in patients with rheumatoid arthritis. Other studies showed improvements in pain reduction and inflammation among patients with autoimmune diseases.

Cold water immersion helps reduce inflammation, improve circulation, and enhance recovery after exercise. It can also boost the immune system and improve sleep quality. Some people also believe that cold plunges can help to promote weight loss by increasing metabolism.

Believe it or not, one of the primary reasons people are doing cold plunges is for the experience. Some people find the cold water exhilarating and enjoy the sense of invigoration it provides. Cold plunges can also be a form of self-care and promote overall well-being. This is particularly true in the biohacking industry. Biohacking is becoming very popular, and with it comes different methods to enhance your health and wellbeing.

That sums up the history of cold plunge therapy. Now, let’s talk about how you can reap the benefits too!  

What Are the Benefits of Cold Plunge? 

There are many great physical and mental cold plunge benefits. For one, there are several studies that show cold plunges increase baseline dopamine (1).  Dopamine is your reward-seeking chemical messenger. It essentially boosts your mood. Another cool benefit of a cold plunge is that it may improve the quality of sleep by releasing a calm biological effect (2). Are there any other benefits of cold plunge? Absolutely! Let’s dive into the other benefits of this regenerative therapy.

A Cold Plunge Facilitates a Healthy Inflammatory Response

Inflammation is at the root of nearly every modern, chronic illness. Cardiovascular disease, type 2 diabetes, Alzheimer’s, autoimmune disease, and even cancer all have ties with inflammation. Perhaps the most significant cold plunge benefit is that it helps reduce inflammation. 

When the body gets exposed to cold water, it triggers vasoconstriction. Vasoconstriction causes the narrowing of the blood vessels, which reduces blood flow to the extremities and redirects it to the vital organs. This response reduces inflammation by reducing the amount of blood flow to the inflamed or affected area. In effect, this reduces swelling and pain.

Cold water immersion can reduce the levels of pro-inflammatory cytokines in the body. Cytokines are proteins involved in the immune system response. They are the front line defense that signal the immune system to send the troops to fight bacteria or viruses that enter the body. 

If your inflammatory response and cytokines can’t tell the difference between healthy cells and a foreign invader, too many cytokines build up. This leads to chronic inflammation and autoimmune disease. 

The vasoconstriction response and reduction in pro-inflammatory cytokines contribute to the anti-inflammatory effects of cold plunge therapy. Incorporating cold plunges into a regular health and wellness routine may benefit individuals with chronic inflammation.

Cold Plunges Support Your Immune System 

Cold plunges benefit your immune system in several ways. For starters, cold plunges promote the production of white blood cells necessary for fighting off infections and viruses. Research shows that when your body temperature decreases during a cold plunge or a cold shower, the body activates your immune system (3).

I mentioned how cold plunges reduce inflammation. It’s important to note that chronic inflammation weakens the immune system. This is due to the fact that your inflammatory response is always on. Imagine your immune system is a light bulb. If it’s always on, it will eventually lose power. The brightness of the light also weakens. If your immune system’s inflammatory response is always on, it becomes tired and weak. It also can’t fight off foreign invaders effectively.

Cold Plunges Speed up Exercise Recovery

Cold plunges are gaining momentum in the fitness industry. Primarily, this is due to their benefits for recovery from exercise. Although exercise is good for you, it can cause muscle damage and inflammation. This can lead to soreness and decreased performance. 

Your body rebuilds and repairs tissue in your muscle during recovery. Cold plunges help by reducing inflammation and increasing blood flow to the muscle. The increased blood flow helps deliver oxygen and nutrients to the damaged tissues. As a result, this regenerative therapy helps you recover faster!

Cold Plunge Benefits Blood Circulation

Another great benefit of cold plunge therapy incluedes improved blood circulation. When you immerse your body in cold water, your blood vessels constrict. Constricted blood vessels slows down blood flow, thereby reducing inflammation. 

This constriction also helps push blood and lymphatic fluid out of your extremities and into the core of your body. This helps flush out waste products and improves circulation. I’ll talk more about that shortly. 

Once you exit the cold water, your blood vessels dilate. The dilation increases blood flow, bringing fresh oxygen and nutrients to your cells. 

Cold plunge therapy can also help to activate the sympathetic nervous system. This system is where your “fight or flight” response lives. Activation can release adrenaline and other stress hormones. This increases blood flow to your muscles and organs, and promotes better circulation.

Cold Plunges Promote Detoxification

Your lymphatic system is your body’s garbage disposal system. The lymphatic system is a network of vessels and tissues that helps to remove waste and toxins from the body. It also supports the immune system. One of the many benefits of cold plunge therapy includes increased lymphatic flow (4). Cold plunges cause muscle contraction, stimulating lymphatic drainage to move waste through your body. 

Another way cold plunges promote detoxification is by stimulating antioxidant production. Antioxidants are molecules that help to protect the body from oxidative stress. Oxidative stress from free radicals can damage cells and tissues. Exposure to cold water can also promote natural glutathione production (5).

A Cold Plunge Benefits Brain Health

If you’re looking for ways to naturally release dopamine, you’re going to love cold plunge therapy. One of my favorite benefits of a cold plunge is the boost of dopamine and endorphins I get. Dopamine and endorphins promote feelings of pleasure and euphoria. This biohacking regenerative therapy increases dopamine and endorphin production in many ways. Cold plunges stimulate the release of adrenaline and other stress hormones. The hormones also increase dopamine and endorphins. 

Both endorphins and dopamine positively impact your mood yet function in different ways. For example, your body releases endorphins when you exercise. This keeps you from feeling pain. Endorphins attach to your brain’s opiate receptors. Remember, this is your innate reward center. This attachment stimulates the release of dopamine. 

Dopamine is a reward chemical that positively impacts your heart rate. It also affects your ability to learn, motivation, and focus. Believe it or not, dopamine also impacts your sleep and mood. Have you ever heard of a “runner’s high”? It’s the euphoric feeling runners get after an intense workout. That’s the dopamine kicking in!

Endorphins are your body’s natural pain reliever. Cold water stimulates the release of endorphins to block pain receptors in your brain. Endorphins also improve your sense of self-worth, reduce stress, and provide a sense of euphoria.

A Cold Plunge Helps With Nervous System Regulation

Frigid temperatures stimulate the vagus nerve, one of the largest nerves in your body. The vagus nerve runs through your brain down to your abdomen. It plays a critical role in nervous system regulations, particularly the parasympathetic nervous system. When your nervous system is out of balance, it can contribute to disturbances in your mood, digestion, heart rate, and immune response (6). Cold plunge therapy may help reset the nervous system and benefit those dealing with anxiety, depression, leaky gut, and autoimmune diseases. 

That is an impressive list of cold plunge benefits! Now that you know how this regenerative therapy can enhance your health, let’s take a look at how to do a cold plunge. 

How To Do a Cold Plunge

The good news is that you don’t have to trek Mount Everest in order to experience the benefits of cold plunge therapy! In fact, you can reap the many cold plunge benefits in the comfort of your own home. If you’re just starting out, try ending your regular showers with a blast of cold water. After you’re clean, switch the water to the coldest temperature available. Stand under the water for 15-30 seconds. This gives you a small taste of what cold plunge therapy offers. 

DIY Cold Plunge

If you’re ready for the full experience, you can either do it in your bathtub or in a professional tub that’s made for cold plunge therapy. To do this regenerative therapy at home, fill your bathtub using the coldest setting you have. If the water isn’t quite cold enough, throw some ice cubes from your freezer in there. Once the bath is ready, it’s time to get in! Start by submerging your feet into the water, followed by your legs, torso, and chest. You can leave your arms out if you want to. The water should be uncomfortably cold, but still safe to sit in for a few minutes. 

The colder the water, the less time you need to spend doing the cold plunge therapy. That said, everyone’s tolerance levels are different. An ideal temperature window can range between 40°F and 60°. The longer you can stay in there, the more benefits you’ll reap. Some people start with 30-60 seconds and work their way up. If you can get up to two minutes, you can experience some incredible health benefits. However, even shorter lengths of time, such as 20 seconds, can boost neurotransmitter activity in the body. 

If you prefer a separate device for cold plunge therapy, check out Plunge!

During your cold plunge, remember to breathe. Consider setting a time or playing some music to help you relax. After you’re done, resist the urge to cozy up with blankets and something hot! Let your body warm up on its own. 

The Final Word on Cold Plunge Benefits

As the weather cools down, many of us are more likely to come down with colds, flu, and other seasonal illnesses. If you’re looking for ways to enhance your health, cold plunge therapy might be for you. This biohacking regenerative therapy is a simple way to boost your immune system. You can even do regular DIY cold plunges and reap cold plunge benefits on a regular basis. 

Cold plunges are generally safe and easy to do at home. That means you don’t need a fancy tub or a med spa. Run a cold bath, add ice, and reap all the benefits of cold plunge therapy. Just remember to breathe, relax, and enjoy the experience. You can start slowly and increase the time you spend in the cold water. It’s hard to ignore the many amazing cold plunge benefits.  If you’re an athlete, you can enjoy a faster recovery. You may be dealing with autoimmune conditions or want to reduce your risk for cancers. Cold plunge therapy reduces inflammation. It also improves circulation and detoxification. Try cold plunge therapy today and see if it works for you!