Exploring the Icy Waters of Cold Plunge

In the pursuit of wellness and rejuvenation, ancient traditions often intersect with modern practices, and sometimes these solutions seem a little extreme to the uninitiated. One such practice that has endured the test of time is the cold plunge, a millenia-old tradition rooted in various cultures worldwide. From the ancient Romans to the Indigenous peoples of Scandinavia, the invigorating plunge into cold water has been revered for its many therapeutic properties. Today, amidst a resurgence of interest in natural therapies and alternative medicine, the cold plunge has regained popularity for its prolific health benefits. In this comprehensive guide, we'll delve into the rich history of cold plunging, explore its time-honoured traditions as well as its modern adaptations, and uncover its remarkable health benefits. Additionally, we'll outline a recommended protocol for safe and effective cold plunge therapy, along with essential safety considerations to ensure a positive and rewarding (and safe) experience. Ready to dive in?! 

Breaking the Ice on Cold Plunge Therapy: What Is It?

Cold plunge, also known as cold water immersion, cold water therapy, or ice bath therapy, involves submerging oneself in cold water for a short period, typically ranging from 30 seconds to a few minutes. While some brave souls may opt for natural bodies of cold water like wintry oceans, lakes, or rivers, others create their own cold-water immersion pools using ice and water. It can also be done with simply a cold shower, but proponents say that fully submerging in water up to the neck provides the maximum benefits. In order to keep the water cold throughout a plunge, we can use blocks or bags of ice or use an electric chiller that can be programmed to stay at a specific desired temperature. Or, in our Canadian winters, the winter air may be enough to keep your water cold! (However you don’t want your tub to freeze solid - contact us if you have questions about this). 

Dr. Andrew Huberman - a passionate cold water advocate and neuroscientist - advises that the water should be "uncomfortably cold," prompting the desire to exit, but still allowing for safe immersion (more on the safety considerations at the end of this post). Water temperatures typically range from around 60°F (15°C) to much colder. The initial reaction to the cold plunge is known as the "cold shock" response, characterized by a rapid increase in heart rate, spikes in stress hormones, and a feeling of having your breath taken away. Despite these intense-sounding reactions, the benefits of cold plunge therapy for overall health are significant, as explained in the following sections.

A New (and Ancient) Tradition

Cold plunge, although now trending with nearly 260,000 posts on Instagram, has deep roots that stretch back to at least 3500 B.C. (mentioned in an extensive ancient Egyptian medical text). This ancient practice has been embraced by various cultures throughout history, with Hippocrates - the ancient Greek “Father of Medicine” - himself advocating for the therapeutic benefits of cold therapy (also earning him the title of “Grandfather of Cryotherapy”). From the ancient Romans who integrated cold plunges into their bathing rituals for rejuvenation (called frigidaria (cool pools)), to Traditional Chinese Medicine which views cold water immersion as a means to enhance circulation and fortify the body, cold plunge has been a cornerstone of healing practices worldwide for millenia. Nordic countries have also long embraced cold water dips, known as "ice swimming," as part of their sauna rituals and winter traditions. Despite its ancient origins, cold plunge has experienced a modern revival, fueled by its potential health benefits and association with contemporary practices like cryotherapy.

One of the most internationally recognized individuals who has been credited with the modern popularity of cold plunge is Wim Hof, renowned as the “Ice Man”. Originally from the Netherlands, Hof developed a profound connection with cold water plunging at the age of 17, turning it into a daily ritual. He went on to use cold water immersion and breathwork to accomplish unbelievably superhuman feats, such as climbing Mt. Everest in only shorts and shoes, and running a marathon in the desert with no water, among his 24 other world records. He has been running retreats teaching the Wim Hof Method, inspiring countless individuals to embrace the transformative potential of cold plunge therapy, heralding a modern resurgence in this age-old practice. 

The Multifold Benefits of Cold Plunge

Improved Circulation

Cold water immersion provides a unique mechanism for enhancing circulation and promoting overall cardiovascular health. When exposed to cold water, blood vessels constrict, leading to a temporary reduction in blood flow to the affected areas. The magic happens upon exiting the cold water, when the body initiates a process of vasodilation, in which blood vessels dilate and blood flow increases, facilitating the delivery of oxygen and nutrients to tissues. This cycle of vasoconstriction and vasodilation not only aids in the removal of metabolic waste products but also promotes tissue repair and regeneration.

Frosty Fat Burning: Metabolism Boosting Benefits

Cold water immersion therapy also offers a powerful metabolism-activating advantage that extends far beyond the initial plunge - not only activating fat-burning benefits during the plunge, but also for hours or possibly even days afterwards. 

A little piece of interesting science before we explain the metabolism benefits - we actually have two main types of fat: brown fat and white fat. Brown fat is metabolically active and associated with improved cardiovascular health and reduced risk of diabetes, while white fat is associated with cardiovascular disease and obesity. Having more brown fat actually helps us burn white fat, and white fat can turn into brown fat under the right conditions! Humans have brown fat because it’s actually a temperature-regulating organ, which we evolved to be able to withstand cold temperatures. Our bodies have literally evolved with cold exposure! 

Cold exposure acts as a catalyst for metabolic enhancement, as it is one of the best ways to trigger the activation of this beneficial brown fat. This activation prompts the seemingly magical transformation of white fat into metabolically active brown fat, which is packed with mitochondria that rev up cellular energy production. The resulting increase in metabolism can elevate metabolic rate up to five times above the resting rate, potentially contributing to weight management and improved insulin sensitivity. 

Furthermore, cold exposure-induced shivering stimulates the release of the hormone norepinephrine, signaling mitochondria to break down sugars and lipids, effectively burning more calories - essentially shivering from the cold has the same physiological benefits as exercise! With repeated exposure, individuals may experience enhanced insulin sensitivity/glucose tolerance, decreased blood sugar and blood fat levels, and reduced blood pressure, all contributing to metabolic health and overall well-being. On those days when you’re just not able to make it in to the gym, you may be able to get the same benefits from hopping in your cold plunge tub! 

Anti-Inflammatory & Pain Relief

Cold plunge therapy offers remarkable benefits for alleviating inflammation and providing pain relief, making it a valuable tool for everyone, but especially for athletes and individuals with chronic pain conditions. By reducing inflammation and clearing cellular debris, cold plunges contribute to enhanced muscle recovery and post-workout healing. Moreover, the anti-inflammatory properties of cold water immersion are particularly effective in addressing joint pain and promoting muscle repair.

Inflammation, while a helpful mechanism for the body in some specific circumstances - serves as the underlying cause of numerous chronic illnesses prevalent in contemporary society when it’s chronic or excessive. Conditions such as cardiovascular disease, type 2 diabetes, Alzheimer’s, autoimmune disorders, and even cancer often stem from the body's challenges with managing the constant onslaught of inflammatory triggers encountered in daily life.

For those suffering from headaches or migraines, the cold exposure can help soothe irritated nerve endings and reduce discomfort. Additionally, cold plunges are efficient in treating tissue damage, thereby reducing the inflammatory response and facilitating overall pain relief. Whether utilized as part of a post-workout regimen or as a therapeutic intervention for chronic pain management, cold plunge therapy holds promise for enhancing physical well-being and promoting holistic healing.

Ice, Ice, Baby: Enhanced Immune Function

Cold plunge therapy offers notable benefits for the immune system, harnessing the power of cold water immersion to strengthen the body's natural defense mechanisms. Exposure to cold water stimulates the production of white blood cells, which play a critical role in the body's immune response. White blood cells are responsible for identifying and attacking foreign pathogens, helping to prevent and fight infections and illnesses. 

 Promising real-world studies have demonstrated the immune-boosting effects of cold water immersion, with individuals who incorporate cold water immersion into their routine experiencing a significant reduction in sickness. In a study from the Netherlands, scientists conducted a large randomized controlled trial. Those in the study group ended their hot showers with a 30-90 second cold shower, and experienced a 29% reduction in absences from work due to sickness. By incorporating cold plunge sessions into your wellness routine, you can bolster your immune system and enhance your body's ability to fend off illness and infection, promoting overall health and well-being.

Snow Joke: Mental Health Benefits of Cold Plunge

Cold water immersion therapy offers a myriad of mental health benefits, including boosting our moods, reducing stress, and enhanced resilience to environmental stressors - all things we could all benefit from. When the body is exposed to cold water, certain neurotransmitters are triggered which regulate emotions and stress levels. This release of mood-regulating brain chemicals, such as dopamine, can lead to that post-plunge "high" and improved mental clarity. 

Additionally, deliberate exposure to stress through cold water immersion can help us become more mentally resilient in other aspects of life, as we learn to slow our breathing and calm our minds in uncomfortable situations. Consistent exposure to cold temperatures also allows the mind to adapt to discomfort, improving its ability to handle other forms of stress. Cold water therapy also activates the vagus nerve and the parasympathetic nervous system (“rest and digest”), promoting relaxation and overall mental well-being. The vagus nerve - which is the great regulator of mood, digestion, heart rate, and relaxation - is primarily located in the head and neck region, extending down through the chest and abdomen, so immersing up to the neck in cold water is particularly beneficial. We can experience the benefits of improved moods, reduced stress, and enhanced heart rate variability (an indicator of fitness and resilience to stress).

Go With the Flow: Supports Lymphatic Function

Cold water immersion therapy offers significant benefits for the lymphatic system, the body's natural waste disposal mechanism. Unlike the circulatory system, the lymphatic system relies on muscle movement and external stimuli for proper function. During cold exposure, vasoconstriction occurs, and as the vessels constrict and expand, this acts as a pump to stimulate healthy lymphatic flow. This process helps the lymphatic system do its amazing work in removing toxins, fighting pathogens, and enhancing overall immune function. Cold water immersion complements exercises like stretching and inversion (spending time upside down, whether in a handstand, on an inversion table, or even simply hanging out with your legs up a wall for a few minutes), which all promote lymphatic circulation and detoxification.

A Protocol to “Chill Out”

For those new to cold water immersion therapy, it's advisable to begin with water around 68°F (20°C), gradually acclimating to colder temperatures over time. (That may sound warm, but it’s still quite cool water!) Experts suggest starting slowly and comfortably to allow your body to adapt to the sensation. As you become more accustomed to the sensation (and as you learn to enjoy it more!), you can progressively decrease the water temperature until it feels uncomfortably cold. 

Aim for a total of 11 minutes per week of cold water immersion, but this time can be broken up into multiple sessions. Some individuals prefer to incorporate ice baths every other day, while others find two to three times per week sufficient, for a couple minutes each session. 

Easing into your post-immersion warm-up routine gradually allows your nervous system and cardiovascular system to adjust to the temperature change and maximizes the benefits of each.

Safety Considerations

Before initiating cold plunge therapy, we strongly recommend seeking approval from your doctor, particularly if you have pre-existing medical conditions, especially those with heart conditions. Additionally, having a buddy present during your sessions is recommended for safety purposes, in case you experience any unexpected sensations or symptoms, especially at first (and the bonus social benefits).

Excessively prolonged cold immersion sessions can cause a risk of hypothermia, especially for particularly petite plungers! Longer is not necessarily better, especially when you’re starting out. If for any reason you are feeling unwell or it feels unsafe in the cold water, immediately exit and slowly re-warm your body. Just like heat exposure, cold exposure requires us to pay attention to our own limits. 

If doing cold water therapy in conjunction with sauna, steam room, or hot tub, we strongly recommend easing into alternating between these therapies, with time in between to allow your body to cool down naturally after the heat exposure and to warm up before going right back into the heat. Rapid changes in temperature can cause dizziness and feeling faint due to the rapid constriction/dilation of blood vessels. 

Regardless of your frequency, ensure you stay adequately hydrated before, during, and after each session, and you may choose to follow up with a warm shower or bath to help raise your body temperature - although some experts say you can maximize the benefits by allowing your body to work to generate its own internal heat after cold plunging. 

Keeping these few safety tips in mind, you’ll be sure to have a great and safe experience! 

Summary of Safety Tips

• Check with your doctor
• Bring a buddy
• Gradually reduce water temperature over time - start slow!
• Total of 11 minutes per week of cold water immersion for best results
• Don’t stay in the water for extended periods of time
• Pay attention to your own limits
• Take breaks between hot and cold exposure 
• Stay hydrated before and after

Brr-illiant Benefits

As we reflect on our exploration of the cold plunge… it's clear to us that this ancient practice holds timeless wisdom even for us wellness seekers in modern times. From its roots in ancient civilizations to its resurgence in today's holistic health landscape, the cold plunge continues to offer a refreshing, extremely invigorating journey towards rejuvenation and vitality. By embracing the invigorating chill, we tap into a tradition that transcends time, unlocking the transformative power of cold water immersion. As you begin your own cold plunge exploration, remember to stay frosty, stay safe, and embrace the chill for a truly refreshing experience. 

Ready to take the plunge and discover the healthiest you’ve ever felt?! 

Reach out to us to discuss your options. We currently have three types of cold plunge tubs:

1. Japanese Ofuru Cold Plunge Tub 
2. The Polar Cold Plunge Tub
3. The Baltic Cold Plunge Tub

FAQ:

Is the practice safe to do daily?

It’s not necessary to cold plunge daily - you can get the maximum benefits from a cumulative 11 minutes per week, which can be done over 2-3 sessions per week. Die hard cold plungers love to start their day with a cold dip, however, so always do what feels best for you as you experiment with your own cold plunge practice! 

Are there specific benefits of cold plunge for women?

Research in cold therapy - as with many fields of health and medical study - has traditionally focused on men, assuming universal characteristics. However, recent studies suggest that cold therapy can be equally beneficial for women, with some actually experiencing even greater benefits than men. For menstruating women, exposure to cold may be most beneficial during the late first half (2nd week) of their cycle (follicular phase and ovulation), when estrogen levels are high and progesterone levels are lower. Progesterone naturally warms the body, and so during the estrogen-dominant part of the cycle, the body naturally has to work a little harder for thermogenesis (generating heat from within). There is some evidence that symptoms are reduced for women in menopause, but we need more research to determine this.

Caution should be exercised by pregnant women, those with painful menstrual cramping exacerbated by cold, and as with men, individuals with significant cardiovascular issues. On the other hand, there is evidence that cold water swimming prior to pregnancy may lead to improved pregnancy outcomes due to the stress reduction and immune boosting effects. 

How often should I cold plunge?

2-3 times per week is recommended for getting the benefits mentioned above. 

How cold should the water be for a cold plunge?

The ideal temperature for a cold plunge typically ranges from about 50 to 60°F (10 to 15°C). However, some variations may occur based on individual preferences and health considerations, and we recommend working up to this temperature. It's important to find a temperature that feels uncomfortably cold but manageable, as this is what triggers the desired physiological responses without causing harm or unnecessary stress on the body.

What are the benefits of doing a polar dip?

A polar dip is just another version of cold water immersion! Typically done on New Years Day in Canada, it’s an opportunity to get the thrilling benefits of cold plunging in a natural body of water with the solidarity of friends and family.

Resources

Blog Post: What Happens to Your Body When You Do Cold Plunges (Eating Well)

The Union Article by John Seivert: Cold Plunge Therapy: What are the benefits?

Blog Post: Brrr! What To Know About Cold Plunges (Cleveland Clinic)

Youtube/Podcast: Using Deliberate Cold Exposure for Health and Performance (Huberman Lab Podcast)