Cold Water Therapy 101

We’ve all heard of it, some of us have tried it, but what is it really, and why are we doing it? As the name implies, cold water therapy (or cold plunging or cold water immersion) involves submerging yourself partially or completely into an icy cold bath of 50 - 59 degrees. So for some of us, that could be a bathtub filled with ice, a cold shower, immersing in a cold body of water outdoors like the ocean, or it could be at a wellness center or your own cold water immersion tub. 

So what is the science behind cold water therapy?

There are many said benefits to cold water therapy, but what happens to your body when you actually do this? Cold water therapy immediately puts stress on your body kicking your sympathetic nervous system into high gear. You can actually physically feel this. Your body tenses up; you may hold your breath; your heart rate may elevate; your blood pressure rises; you start to shiver to generate heat. Also, stress hormones like norepinephrine and dopamine are activated as well as a special type of calorie-burning fat called brown adipose tissue. Inflammatory markers and immune cell activity can also rise. So A LOT is happening when you submerge yourself! 

Once you get out of the water, then your parasympathetic nervous system is activated to try to bring your body back to normal. You may feel a sense of relaxation because of this. 

How to safely do cold water therapy

First of all, if this is new to you, please consult your doctor before starting cold water therapy. 

Start with your shower. Adjust the water temperature at the end of your shower to 50-59 degrees and keep it there for 30 seconds. Work your way up to a few minutes and do this daily before you take “the plunge”. Try this for a bit to get used to the temperature. Once you feel ready then you can submerge your body. 

Dr Andrew Huberman (we love his podcast) suggests the following: “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.”  

The water should feel cold but enough where you can maintain your breathing. Avoid temperatures below 40 degrees Fahrenheit.  Sessions should be no longer than 5 minutes.

Control your breathing. Try not to hold your breath; focus on controlling your breathing to avoid hyperventilation. 

If you start to feel lightheaded, dizzy, or experience discomfort beyond being cold, GET OUT of the water. Cold plunging can get dangerous fast, so don’t push through it. 

Warm up gradually. After stepping out of the shower/water dry off quickly and put on warm clothes. You could even do a sauna after (more on that later!!). 

Safety Considerations

Cold water therapy is not for everyone. Again, please consult your doctor before trying this even if you’re healthy. The risks of cold water therapy can become dangerous and cause hypothermia if you stay in too long or your body cannot handle the cold. Your body could also go into shock or can cause strain on your heart. Be sure to never do cold water therapy alone - tell someone you’re doing it before submerging for safety.

Who shouldn’t do cold water therapy?

Anyone with the following conditions should not do cold water therapy: 

• Heart disease

• High blood pressure

• Diabetes

• Pregnancy

• Peripheral neuropathy

• Poor circulation

• Venous stasis

• Cold agglutinin disease

What the research says about the benefits of cold water therapy.

Exercise and recovery

Studies suggest that cold water therapy can help reduce delayed onset muscle soreness (DOMS) and aid in recovery and exercise performance. This is especially with elite athletes and professional athletes.  However, timing and type are very important. The big question is: do I cold plunge before or after my workout? If you’re going to cold plunge, it’s suggested to do it in the morning for an energy boost; however, it is not recommended to do a cold plunge right before a workout, as it reduces muscle temperature and could cause injury. 

When to cold plunge with exercise: As far as exercise goes, cold plunging after cardio can be beneficial because it can help reduce inflammation and soreness and aid in recovery; however, doing it after lifting can actually be harmful for muscle growth. You need the exercise-induced inflammation to trigger muscle adaptation and growth. If you are going to cold plunge after lifting, wait at least 4-6 hours. 

What else is it good for?

There are ongoing studies researching the potential benefits of cold water therapy. More research is needed, however other potential benefits include:

Enhanced mood due to the potential increase in dopamine signaling pleasure and noradreniline which signals arousal and cognitive function.

Reduced inflammation

Stress resilience by practicing breathing while immersed in water 

Improved sleep quality

Enhanced immune function

Now what about Cold Plunge AND Infrared Sauna?

This is called Contrast Therapy and it involves alternating between hot and cold baths. The researched benefits include: improvecirculation, decrease pain, improve mobility, control inflammation and support muscle recovery. Similar to the cold plunge, contrast therapy is used to reduce DOMS as well as to aleviate joint stiffness and reduce inflammation.

How it’s done: (Using an Infrared Sauna)

Be sure to consult your doctor before starting contrast therapy.

Start with the Infrared sauna to warm up your body. Because the infrared sauna isn’t as hot as a traditional sauna (120 - 140 degrees Fahrenheit) this type of sauna warms up your body from the inside out which makes the temperature shift very effective. 

1. Start in the sauna for 10-20 minutes. This will warm up your body, start to make you sweat and relax your muscles.

2. Immediately move to a cold plunge/ice bath for 3-4 minutes. This will promote your sympathetic nervous system to kick into full gear promoting all the benefits we talked about above.

3. Go back to the sauna for another 10-15 minutes. This second exposure will help your body recovery from the cold plunge by gradually increasing your core temperature. This will also stimulate circulation and muscle relaxation. 

4. Repeat this cycle 3-4 times. 

Finish on cold if your goal is to feel more energized,  refreshed and to reduce inflammation.

Finish oh hot if you want to relax, unwind or prepare for sleep. 

Whichever you choose, ensure that you stay hydrated and listen to your body. Try to be consistent and do 2-3 sessions per week and adjust based on how your body responds and feels. 

We hope this helps you determine if Cold Therapy and/or Contrast Therapy is right for you. Remember, there is no one right thing to do. If you think this therapy would benefit you then great! If not, that’s also great too. We support you!