The benefits of cold-water immersion therapy
What is cold plunging and why are so many people subjecting themselves to it? Before you try it, read both the benefits and the risks of cold plunging.
Cold-water immersion, also known as cold plunging, has recently been all over social media and the news. Celebrities and fitness influencers have been talking about its benefits. Scientists are discussing the pros and cons on podcasts, blogs, and YouTube.
What is cold plunging and why are so many people subjecting themselves to it? There are some noted benefits to starting this practice, but before you do, let鈥檚 discuss both the benefits and the risks of cold plunging.
Cold water therapy has been around for thousands of years
Greek physician and philosopher Hippocrates (460 鈥� 370 B.C.) has been credited by some as the grandfather of cold therapy. It even goes back further, since an ancient Egyptian document called the Edwin Smith Papyrus (dated 3500 B.C.) references cold being used for therapeutic purposes.
What does the research say about the benefits of cold plunging?
Here are some consistent findings about cold plunging, backed by peer-reviewed research:
- A 530% increase in noradrenaline, which increases arousal and cognitive function
- A 250% increase in dopamine, which can affect mood and gives you the feeling of pleasure and satisfaction
- A slightly increased metabolic rate
- A reduction in inflammation, which may help with chronic autoimmune inflammation
- A decrease in cardiovascular risk-factor markers
- An improvement in mental well-being and health that may have an antidepressive effect
- It may have neuroprotective benefits
- It may have an impact on insulin resistance, diabetes, and atherosclerosis, which is plaque buildup in atrial walls
What are the risks?
Most of the risks of cold plunging are related to the initial shock of the cold water that may cause some people to have excessive hyperventilation. In extreme temperatures below 47 F, you may experience an initial increase in heart rate and blood pressure, which may be dangerous. Talk to your doctor before going into cold water.
There is also the risk of hypothermia, which can be reduced by knowing the temperature of the water and the maximum time you can safely spend immersed at that temperature.
How does one get started?
One way is to not plunge at all, initially, but instead take cold showers. To do this, start with your normal warm shower and then decrease the temperature to cold for the last 3 to 5 minutes. Do this daily to build resilience to the frigid water to prepare yourself for your first cold plunge.
You may even find that after taking cold showers you have more energy and feel better. That鈥檚 because cold showers can activate the same hormones as cold plunging, but the benefits are not as great.
How long and what temperature should you begin?
The lower the temperature, the less time you need to be in the tub, according to Stanford University professor and neuroscientist Andrew Huberman, PhD. You can start as high as 60 F, but to reap all the benefits, you will have to stay in the tub up to your neck for an hour! The key is to find a temperature that you find very cold, but one where you can stay immersed for at least a minute.
Huberman writes that deliberate cold exposure totaling 11 minutes per week is enough to get the desired health benefits. This is about 2 to 4 sessions per week for around 1 to 5 minutes per session. My personal routine is plunging 4 to 5 days per week at 43 F for 3 minutes each session.
I鈥檝e listed most of the benefits and how to get started, so now it鈥檚 time to ask your doctor if it鈥檚 safe for you to do and then give it a try.
About the author
Edwin Rivera received his doctor of physical therapy degree (DPT) from the University of North Florida in 2012. He is a board-certified clinical specialist in orthopaedic physical therapy (OCS). He works at 萝莉社 Rehabilitation 鈥� Emerson, where he sees patients with a variety of orthopaedic-related issues, from tendonitis and chronic pain to postsurgical treatment after traumatic accidents or sports-related injuries.
References
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