Understanding Cold Plunging, Its Benefits Safety Tips and Best Practices

Cold plunging has surged in popularity recently as more people explore its health benefits. Picture this: you step into ice-cold water and feel a rush of energy. This invigorating practice can range from a cold shower to submerging yourself in an ice bath. While the idea of facing icy temperatures might seem intimidating, grasping the practice and its advantages leads to many people incorporating cold immersion into their lifestyle.

Cold immersion has roots in various cultures, most notably the Nordic countries that have enjoyed winter swimming for centuries. This plays a key role in their longevity and robust health. Let's explore what cold plunging entails, its health benefits, safety guidelines, and best practices that ensure a rewarding experience.

What Cold Plunging Involves

Cold plunging is defined as immersing oneself in water below 60°F (15°C). Depending on your comfort level, the immersion can last from just a few seconds up to several minutes. Many people find the initial cold shock on entering the water startling, which can trigger the gasp response. Deep breathing techniques can help you through the temporary uncomfortable feeling of cold shock, making the experience more manageable.

When your body enters cold water, your blood vessels constrict, reducing blood flow to the skin and redirecting it to your core. This natural response, known as vasoconstriction, plays a key role in the health benefits tied to cold plunging. For example, a study published by the British Journal of Sports Medicine found that athletes who incorporated ice baths showed a 20% faster recovery in muscle soreness compared to those who did not.

Health Benefits of Cold Plunging

1. Improved Circulation: Cold exposure causes blood vessels to constrict and then dilate after exiting the water. This vascular workout improves circulation, lowers blood pressure and in time, it will lower your resting heart rate.

   
   

2. Reduced Inflammation and Muscle Soreness: Athletes frequently engage in cold plunges post-workout to alleviate muscle soreness and inflammation. A survey revealed that 92% of athletes felt a significant reduction in soreness after using ice baths.

   
   

3. Boosted Mood: The cold water triggers the release of endorphins, oxytocin and dopamine, linked to improved mood, mental clarity and happiness. In fact, regular cold exposure has been associated with a 30% increase in energy levels and overall happiness.

   
   

4. Enhanced Immune Function: Regular cold exposure will improve immunity. Research indicates that users of cold therapy experienced a 40% decrease in reported illnesses compared to a control group.

   
   

5. Pain relief: Cold immersion can provide natural pain relief by reducing inflammation and numbing nerve endings, which helps to alleviate discomfort in affected areas. This method is often used by athletes to recover from injuries and soothe muscle soreness, and it is also suitable for people suffering from arthritic pain and fibromyalgia.

   
   

6. Heightened Alertness: A brief cold plunge reinvigorates both body and mind, enhancing focus and alertness for hours afterward. Users often report feeling more awake and energetic.

   
   

7. Improved Insulin Sensitivity: Cold immersion enhances insulin sensitivity by stimulating the activation of brown fat, which clears the bloodstream of glucose (sugar) and fatty acids (fats) to create the energy needed to produce body heat, to stay warm in your core. This process helps the body use insulin more effectively, reducing the risk of insulin resistance.

   
   

While the perks of cold plunging are numerous, being attentive to your body's signals is crucial for a safe experience.

Importance of Safety and Responsibility

Safety should always be a priority when cold plunging. The goal is to reap the full suite of health benefits while minimizing risks such as shock or hypothermia.

Head dunking is not advisable. Submerging your head may cause discomfort or adverse effects. Instead, immerse yourself up to your hips, armpits or lower neck if you're feeling comfortable and in control of your breathing.

If you are new to cold plunging, starting with cold showers is an excellent way to acclimate. Gradually lower the water temperature and lengthen the immersion time over a few weeks as your body adapts. Spending 30 seconds in a cold shower is a good starting point - wash yourself in a hot shower first and then turn the temperature dial to cold at the end.

Best Practices for Cold Plunging

• Prepare Mentally and Physically: Take a moment before entering the ice-cold water to mentally prepare. Recognise that the initial shock is expected and focus on relaxing your breathing.

  
  

• Start Gradually: For newcomers, begin with a 30 second cold shower. Progress to colder temperatures and longer durations, always remaining attentive to how your body reacts and how you feel.

  
  

• Pair with Breathing Exercises: Practicing controlled nasal breathing helps manage your body's initial reaction to the temporary cold shock. Inhale deeply for four seconds and exhale slowly for six before your plunge, and try to maintain this to the best of your ability when you're in the water.

  
  

• Be Mindful of Timing: Stay immersed in the cold water for no longer than 2-3 minutes. This duration allows you to enjoy the benefits without experiencing negative effects. Try to cold dip in the first half of the day because it has a stimulating effect, much like caffeine. In general, I don't cold plunge after my last coffee of the day, which is around 1pm.

  
  

• Create Warmth Post-Plunge: After your immersion, gradually warm yourself up using big body movements such as marching on the spot, slow controlled squats, dancing or sun salutations - just to name a few examples. Natural rewarming garners the most benefits from the cold plunge because your brown fat is activated and working hard to rewarm you, clearing the bloodstream of sugar and fats, and burning calories in the process.

  
  

• Consult a Doctor if Uncertain: If you have any underlying health issues or uncertainties about cold plunging, it is a good idea to consult a healthcare professional and speak to Rose directly. Conditions that exclude you from Rose's contrast therapy include unregulated high blood pressure, heart conditions and pregnancy.

  
  

Embracing the Chill

Cold plunging provides a variety of health benefits that can enhance both physical and mental well-being. By understanding the practice and its safety measures, anyone can easily integrate this transformative health practice into their wellness routine. Remember, moderation is key: even just a short time in the cold can deliver impressive advantages. Always prioritise your safety and listen to your body on this refreshing journey.

Experience Cold Plunging with Rose

Check out the Events page on Rose's website to see what's on. Each month Rose will host a 3 hour Thermalist Method workshop, which includes two sessions in the sauna, three brief cold dips, guided breathwork, science and discussion around contrast therapy, and a nutritious meal to finish.

Additionally, Rose will run a separate themed event such as Yoga + Sauna + Two Course Lunch on 26th June, starting at 10am. This event includes an optional cold dip.