The wellness community has quickly come to love cold plunges, widely recognized for their ability to revitalize the body and mind.
Cold plunging could be your new go-to ritual, whether you’re an athlete looking for quick recovery times or want to improve your focus and feel less stressed. If you’ve been considering trying out this trending therapeutic practice, you’ve come to the right place.
In this article, we’ll go over the amazing health benefits, key considerations, and everything else you need to know to begin cold plunging! Read on and get ready to transform your wellness routine!
Physical Benefits of Cold Plunges
Cold plunging has exploded in popularity in recent years, and for good reason. This ancient method has been strongly associated with numerous health benefits and has been used for generations.
No matter how experienced you are, cold plunging has several therapeutic advantages that are simple to appreciate. Let’s take a look at how slipping beneath icy cold water can enhance your physical health.
1. Enhanced Muscle Recovery
Cold plunges are a favorite among fitness enthusiasts and athletes because they can help speed up muscle recovery. After a strenuous workout, cold water constricts blood vessels, which reduces inflammation and pain in the muscles.
- minimizes edema and inflammation following exercise
- promotes faster muscle healing
- reduces muscular soreness with a delayed onset (DOMS)
2. Increased Blood Flow
Blood flow is significantly impacted by cold plunging. Your body reacts to being submerged in cold water by boosting blood circulation, which helps your muscles and organs receive oxygen and nutrients more effectively.
- enhances cardiovascular health in general
- enhances the supply of nutrients to muscles
3. Pain Relief
For individuals dealing with chronic pain or recovering from injuries, cold plunges can provide natural pain relief by reducing inflammation and numbing sore areas.
- Soothes joint pain and arthritis
- Numbs nerve endings, providing temporary pain relief
- Supports injury recovery by reducing swelling
Mental Benefits of Cold Plunges
Cold plunges are not just about physical recovery—they offer a wide range of mental health benefits as well.
Here are some of the most notable mental health benefits cold plungers have claimed to experience:
1. Decreased Stress
During a cold plunge, the body experiences a high-stress event, but after stepping out of the water, cortisol levels have been shown to drop, resulting in a sudden sense of calm.
Not only can you feel the effects of this following a chilly session, but over time, you may experience your resilience increasing, reducing the toll of daily stressors as well!
- Lowers cortisol levels, reducing stress
- Promotes a sense of relaxation and calm after each session
- Can have longer-lasting effects when used over time
2. Improved Focus and Energy
If you’re looking for a way to improve your morning routine, a cold plunge could be the solution. The cold water can act as a shock to your system, which may increase adrenaline and trigger the release of endorphins, helping you feel more awake.
- Supports mental clarity and focus
- Boosts energy levels and cognitive function
3. Enhanced Mood
Cold plunges have been closely linked to a boost in mood, with the cold water prompting the release of endorphins (those feel-good hormones that are often associated with runner’s high!)
These hormones not only give you a quick dose of comfort but can also help combat depression and anxiety. When regularly included in your routine, cold plunges can help you develop a more optimistic view on life.
- improves mood by releasing endorphins.
- aids in reducing anxiety and depressive symptoms
Getting Started with Cold Plunging
If you’re a beginner, cold plunging needs to be approached with caution. While there are lots of benefits to enjoy, it’s important to give your body time to adjust to this new routine, as you’re exposing yourself to a stressful environment.
Here’s how to begin your cold plunge journey and set yourself up for a successful wellness experience.
Choosing the Right Equipment
There are lots of different cold plunges on the market, and it’s important you find one that suits your needs.
Temperature does matter, and it’s important to get a model that doesn’t allow you to go below a safe temperature.
At Southwest Spas & Pools, we offer the Kodiak
Cold Plunge, an industry-leading option that ensures the perfect cold water immersion experience.
This cold plunge is the perfect solution for beginners and experts alike. With a range between 40°F and 104°F, you can ease into the process, allowing your body to slowly adjust to cooler and cooler temperatures while having the option to enjoy warmer water and alternate between hot and cold hydrotherapy.
Setting The Ideal Water Temperature
The recommended temperature for a cold plunge typically falls between 50-59°F.
Beginners may want to start at the higher end of this range and gradually work their way down to colder temperatures as their body acclimates.
- Ideal temperature range: 50-59°F
- Start higher, then lower the temperature as your body adapts
Slowly Increase The Frequency and Duration
When you’re first starting, it’s important not to overdo it. Start with shorter sessions (1-2 minutes) and gradually increase the duration as your body becomes more accustomed to the cold.
This will allow you to get the most out of your sessions while working towards more advanced plunges.
- Beginners: Start with 1-2 minute sessions
- Gradually increase to 5-10 minutes over time
- Aim for 3-4 cold plunges per week for optimal results
During your first session, we recommend having a friend stand by and monitor you. While cold plunging is typically a very safe form of therapy, it’s hard to know how you’ll respond to the sudden shift in environment. Having an observer can help provide an additional layer of safety as you acclimate.
What to Expect During and After a Cold Plunge
Cold plunging is a unique experience, but if you’re new to it, it can be difficult to take that first dip.
Understanding how your body will react can help you feel more prepared and confident. Let’s take some of the surprise out of it and explore what you may feel during your first plunge.
- Initial Shock: When you first enter the cold water, expect an intense initial shock. Your body will instinctively react by increasing your heart rate and quickening your breathing. This reaction is natural and will subside as you focus on your breathing techniques.
- Physical Sensations: During the plunge, you may feel tingling, numbness, or experience your muscles flexing. These are normal responses to cold exposure and are part of the process as your body adapts.
- Post-Plunge Feelings: After your session, you may experience a sudden burst of energy while your body warms up.
Cold Plunge Techniques To Enhance The Benefits
Cold plunging is no easy feat, but by incorporating some well-known strategies, you can get the most out of your sessions.
1. Breathwork
Stepping into cold water can be a shock to the body, and it’s not uncommon for people to hold their breath as they try to adjust to the frigid temperatures.
This is where breathwork comes into play. By focusing on slow, deep breaths, you can help manage the initial shock of the cold and maintain composure during the plunge.
- Practice slow, controlled breathing to ease into the cold
- Focus on inhaling deeply through the nose and exhaling through the mouth
2. Mindfulness
Cold plunging is the perfect time to include some mindfulness practices into your day, giving you time to settle your mind as your body slowly relaxes in the cold.
By being present in the moment and embracing the discomfort, you can strengthen your mental resilience while reaping the physical benefits.
- Use cold plunging as a moment of meditation
- Focus on your body’s sensations and breathing during the plunge
3. Post-Plunge Recovery
What you do after your cold plunge is equally as important. Warming up gradually after a cold plunge is essential. While it may be tempting to jump right into a hot shower, it’s important to give your body time to recover naturally.
Instead, dry off and put on some layers, allowing you body to do the work of bringing your temperature back up into its normal range.
- Gradually warm up after the plunge to avoid shocking your body
- Dress in warm clothes and sip hot tea or water to regain warmth
Cold Plunge Safety Tips
While cold plunging is generally safe, there are a few precautions to keep in mind to ensure a positive and beneficial experience.
- Consult with a Doctor: If you have any pre-existing health conditions, especially related to your heart or circulatory system, consult with a healthcare professional before starting cold plunge therapy.
- Avoid Overexposure: It’s crucial not to push your body beyond its limits. Overexposure to cold water can lead to hypothermia, so be mindful of the time spent in the plunge and gradually increase it as you grow more comfortable.
- Proper Setup: Always ensure that your cold plunge setup is safe and secure.
Shop Cold Plunges in Gilbert & Scottsdale, AZ
As you can see, cold plunges offer numerous physical and mental benefits, making them a valuable addition to any wellness routine.
Whether you’re seeking muscle recovery, stress relief, or a boost in energy levels, cold plunging can help you achieve your wellness goals.
Southwest Spas & Pools is here to help you start your cold plunge journey. With the Kodiak Cold Plunge, you’ll discover a modern plunge that effortlessly adjusts to your changing needs.
Whether you’re looking to soak in blissfully warm water or are dreaming of the sweet relief of cool water after a strenuous workout, this cold plunge does it all!
Visit one of our two showrooms, either in Scottsdale or Gilbert today, and get ready to transform your home wellness routine!
480-999-3303 or visit our website at: 