Just picture yourself: you are at the banks of a freezing tub, your heart is beating, you are breathing hurriedly. You jump in, and within a matter of seconds, you get a feeling that your body has just awakened after a long sleep. Welcome to the world of cold plunges, the greatest wellness practice to ripple throughout the U.S.; through the elite athletic center, to the no frills backyards in the suburbs.
However, under the hype on Instagram and frozen obstacle courses on TikTok, what really goes on with your body when you take a cold plunge? And better yet, is it worth the chill?
What is a Cold Plunge?
Cold plunge: This is a form of temperature therapy where you put your body into some water between 39 o F to 59 o F (4 o C to 15 o C) and hold on to it between 2-10 minutes. It is an old cold water therapy, with Scandinavian ice baths, to misogi Japanese rituals.
The Science: What Comes of Your Body?
This is how your body responds when you enter into that cold water:
- Blood circulation and Vasoconstriction
Your blood vessels get narrow and blood in extremities rushes to essential organs. This abrupt change enhances circulation and as you get out, the blood vessel dilates, flooding the system with fresh and oxygenated blood.
- Mental Clarity & Endorphination Release
The shock also causes release of norepinephrine and endorphins producing a natural high. People tend to note an improvement in mood, lower anxiety, sharper attention, even hours after the jump.
- Lowered Inflammation and Muscle Healing
Cold plunges can reduce systemic levels of inflammation, similar to how icing a sprained ankle does, which made it a popular tool of athletes and fitness enthusiasts. It is able to accelerate muscle repair after exercise and allay pain.
- Better Sleeping habits
Cold exposure has a role to play in the process of regulating melatonin, which is beneficial towards resetting circadian rhythms. A large percent of cold plungers report that they have better, deeper sleep when they dip in the evening.
- Enhanced Immune Response
Research indicates that exposure to cold is able to boost immunity, due to increase in the amount of white cells and this could decrease the number of colds.
Mind over Matter: the Psychological Advantage
However, one of the largest advantages are not physical ones, but mental. Such an act of a willing entry into discomfort accrues mental resilience, discipline, and emotional mastery. No wonder that entrepreneurs and high-performers Tony Robbins and Wim Hof are adamant about doing cold plunges everyday.
Brands at the forefront of the Cold plunge movement
Cold plunge is not only a healthy trend, but a market that exceeds 300M+ in the U.S. The following are the main actors that are making waves:
The company behind this brand, headquartered in California, owes its skyrocketing fame to the pandemic because of their good-looking, pre-prepared plunge baths with heating and filtration systems. Athletes make use of it, such as Stephen Curry and Joe Rogan.
Renu, a company known for its high-quality tubs produced in the U.S., also incorporates craftsmanship with therapy. Their automated systems in form of custom chiller units and the fancy cedar wood finishes have attracted the affluent wellness consumers.
Innovative with an eye towards high performance recovery, BlueCube provides tubs in NFL locker rooms and in college fields of play. Consider the design, tough and output-centered with military chillers.
Morozko is a popular product among biohackers as one of the few brands that include a full cold plunge making use of ice. It is constructed to the extreme plunger who wants waters as cold as 32 degrees and no additives or ice are required.
Is It Safe To All People?
Although cold plunges have numerous advantages, it is not a treatment appropriate to all people. Individuals having heart conditions or blood pressure problems or circulatory disorders are advised to seek medical advice first. In all cases always begin slowly-2-3 mins- and pay attention to your body.
Final Dip: worth it or not?
Not only do cold plunges make for a worthwhile viral Instagram story; they are also a scientifically-supported biological and psychological re-set that celebrities, CEOs and wellness warriors alike can love.
It does not matter whether you intend to challenge yourself, clear your head, or even ease your pain, jumping in may be your most chilly choice ever.
FAQ’s
- Can cold plunges be dangerous?
No. People who have heart diseases, hypertension or any form of circulatory disorders should not jump into a cold plunge without consulting the physician first. Never begin everything hard and fast, listen to your body.
- What is the duration to be spent in a cold plunge?
The beginners are advised to work within 2-3 minutes and expand into 10 minutes with comfort and adaptation.
- When is the best time to have a cold plunge?
Although it may be taken at any time of day, plunges in the evening can be useful to better sleep, whereas those in the morning will increase energy and cognition.
- What occurs with the body in a cold plunge?
Your blood vessels shut down, pushing blood into main body areas. As you come out of the plunge, the vessels expand and rinse your body with oxygenated blood. This helps in healing, circulation, as well as relieving stress.
- What are the cognitive advantages of cold plunging?
They elevate mental strength, discipline, emotional control, and make one naturally experience a high due to the release of endorphins. According to many users, they become less anxious and focused after the plunge.
- Do cold plunges beat normal ice baths?
The cold plunges are usually more controlled, clean, and convenient, they have established filtration systems and temperature regulation systems. Ice baths are manually prepared and have to be ice-refilled.
- Do cold plunges assist in weight loss?
Indirectly, yes. Cold shower can boost brown fat and metabolism, but it cannot be used alone as a weight loss intervention.