Cold Plunge Therapy

Using cold water to help the body feel better is an old idea that has been around for a very long time. People from ancient times used it to wake up their bodies and minds. Today, this idea is known as "cold plunge therapy" or "cold water immersion" (CWI). It’s become popular with athletes, health lovers, and people who enjoy trying new ways to feel better. Cold plunge therapy means sitting or standing in very cold water, usually between 50°F and 60°F (10°C to 15°C), or even colder.

Lots of people talk about how great it is, and even celebrities have said they use it. Because of this, more and more people are trying it out. They believe it helps the body recover faster after workouts and can also improve mental health.

But there's more to it than just feeling refreshed. Going into cold water puts stress on your body, and your body reacts in strong, automatic ways to protect you. This paper looks at the real science behind cold plunge therapy. It explains how the body reacts, what the possible benefits and risks are, and how this practice compares to other ways of using temperature to help the body heal. The goal is to give clear, honest information so people can understand what happens when they do cold plunges, and how to do it safely and smartly.

How Cold Plunge Therapy Works?

When you step into a cold plunge, your skin feels a big drop in temperature right away. This sudden cold triggers what's called a "cold shock" response. Your blood vessels near the surface of your skin get smaller, which means less blood flows to your hands, feet, and skin. This helps slow down swelling and muscle soreness.

At the same time, your body starts to release chemicals like adrenaline (which makes you feel awake) and endorphins (which help you feel good). That’s why many people feel more alert or energized after a cold plunge. Once you get out of the cold water, your blood vessels open up again. This lets fresh blood rush back to your muscles, bringing nutrients and helping your body heal faster. This back-and-forth process helps clear out waste in your muscles and supports recovery.

If you're just starting, experts say to keep it short. The water should be around 50–59°F (10-15°C). The Cleveland Clinic suggests starting with just 1 to 3 minutes and never going over 5 minutes. Some people even begin with water that's a little warmer, like 68°F (20°C), and get used to colder temperatures slowly. The Mayo Clinic recommends starting with just 30 to 60 seconds, then adding more time as you get comfortable.

The most important thing is to keep it safe: short dips that wake up your body, but not so long that you risk getting too cold.

Benefits of Cold Plunge Therapy

• For Athletes - Faster Muscle Recovery: Cold plunges help your body recover after tough workouts. When you sit in cold water, it makes your blood vessels tighten up, which helps reduce swelling and soreness in your muscles. That means athletes who use cold plunges may feel better faster and be ready to train again sooner.
• For Everyone - Boosted Mood and Energy: Cold plunges can make you feel more awake and in a better mood. Just a short dip in cold water can help cool you down after exercise, boost your immune system, and make your mind feel sharper. Some people say it helps them focus, like a kind of natural mental reset. Cold plunging may also help with better blood flow and even sleep, making it a good habit for staying healthy.
• For Pain Relief - Easing Inflammation: If you deal with long-lasting pain from conditions like arthritis or fibromyalgia, cold plunges can help. The cold acts like a big ice pack for your whole body. It makes blood vessels tighten to reduce swelling, which helps calm pain and sore joints. While it won't cure the problem, doing cold plunges regularly can be a drug-free way to feel better and move more easily.

Staying Safe with Cold Plunges: What You Need to Know

Cold plunges can be great for recovery and feeling better, but they can also be risky if not done carefully. It’s important to know what can go wrong and how to stay safe. Here’s a simple breakdown of the main dangers and how to avoid them.

Heart Risks: What Happens to Your Heart

Jumping into cold water makes your body react fast. Your blood vessels tighten, and your body releases stress hormones like adrenaline. This can make your blood pressure and heart rate rise quickly. For most healthy people, this is okay for a short time. But if someone already has high blood pressure or heart problems, this can be dangerous and might cause a serious issue, like a heart attack.

There’s also something called "autonomic conflict." This happens when your body gets mixed signals, one part is trying to speed up your heart, while another is trying to slow it down. That confusion can lead to an uneven heartbeat, especially in people with heart conditions.

Getting Too Cold: Hypothermia and Cold Injuries

Staying in cold water for too long can make your body lose heat faster than it can make it. This is called hypothermia. It can start with shivering and move to confusion, trouble speaking, sleepiness, and even passing out. This can happen even in water that doesn’t feel freezing.

Frostbite can also happen in icy water. It’s when your skin and the tissue underneath freeze. Another problem is called Non-Freezing Cold Injury (NFCI). This can happen in water that’s cold but not freezing. It mostly affects your hands and feet and can lead to long-term pain, numbness, or sensitivity to cold.

Who Should Not Try Cold Plunges?

Cold plunges are not safe for everyone. If you have a health problem, especially with your heart, nerves, or blood flow, you should talk to a doctor before trying it. The biggest dangers don’t come from the cold water itself, but from how your body reacts to it. A strong, healthy body can handle the shock, but a weaker system might not.

Cold plunging is something you should build up to slowly. It’s not something you just jump into without preparation. If done right, it can be helpful. But you must understand the risks and listen to your body. Always start slow, keep it short, and make safety your top priority.

Certain medical conditions and risk factors require extra caution before attempting cold plunges or cold exposure. Individuals with heart problems, such as irregular heartbeats or a history of heart attacks, are strongly advised not to try cold plunges unless cleared by a cardiologist, as sudden cold stress can trigger severe heart issues. Similarly, people with high blood pressure or poor circulation should consult a doctor first, since the cold can sharply raise blood pressure or further reduce blood flow. Those with conditions like Raynaud’s, diabetes, or nerve damage face risks due to impaired circulation or numbness, which may prevent them from noticing injuries. Cold allergies, such as cold urticaria, can cause dangerous bodily reactions and should be considered a strict no-go. Epilepsy poses a drowning risk due to possible seizures in the water, while breathing issues like asthma may be worsened by the cold air. Open wounds or skin infections not only increase the chance of infection but may also pose a risk to others. Pregnant individuals should consult their healthcare provider, as cold shock might be too stressful for both mother and baby. Finally, using drugs or alcohol before cold exposure is extremely risky, as it impairs judgment and raises the likelihood of drowning, making cold plunges under the influence strictly unsafe.

The Body's Reaction to Cold: A Simple Look at What's Happening

When you get into cold water, your body goes through a lot of changes to keep you safe. These changes help explain both the good and not-so-good things that can happen when doing cold water therapy. Let's break it down so it's easy to understand.

The "Cold Shock Response": Your Body's First Reaction

As soon as your body hits cold water, it reacts right away. Your skin senses the cold and sends a message to your brain. That message tells your body to gasp for air, then you start breathing fast. If your head is underwater, this can be dangerous because you might breathe in water.

At the same time, your body goes into "fight-or-flight" mode. Your heart beats faster and your blood pressure goes up. This is your body getting ready for danger. This strong reaction also makes your brain release chemicals which can help you feel more focused and alert.

The goal with cold plunges is not to stop this reaction, but to learn how to stay calm and in control. That’s why people practice slow, steady breathing, it’s like training your brain and body to work better together.

Blood Flow: How Your Body Moves Blood in the Cold

When you get cold, your body tries to keep your important organs warm. It does this by tightening blood vessels in your arms, legs, hands, and feet, moving blood to your core. This can also help reduce swelling and soreness in muscles.

When you get out of the water and warm up, your blood vessels open back up. This lets warm blood flow back to your skin and muscles. The switch between tight and open blood vessels acts like a pump, helping your blood move better and carry away waste from your body.

Hormones: Your Body's Chemical Response

Cold water also makes your body release hormones. These are like messengers that tell different parts of your body what to do.

• Adrenaline and noradrenaline make your heart race and help you feel awake and energized.
• Cortisol is your main stress hormone. Too much isn’t good, but over time, cold exposure may help your body manage stress better.
• Endorphins are the body’s natural painkillers. They can make you feel happy and reduce pain after the plunge.

How Your Body Stays Warm: Shivering and Brown Fat

When you're cold, your body needs to make heat. It does this in two ways:

• Shivering: You shake without meaning to. This creates heat but also uses a lot of energy.
• Non-shivering: Your body can also use a special kind of fat called brown fat. It burns energy to make heat without shivering. This kind of fat gets better at doing its job with practice.

Nerves and the Balancing Act

Sometimes, cold water makes your body send mixed signals. It tells your heart to beat fast (from cold shock) but also to slow down (from the dive reflex when your face is in cold water). These mixed messages can confuse your heart, which can be risky.

But if you do cold plunges often, your body starts to get used to it. Your heart and breathing stay calmer, and your body gets better at handling cold. This is called "cold adaptation." Over time, it can help you become more mentally and physically strong when facing stress, not just in the water, but in everyday life too.

Cold Plunge Therapy Could Help with Weight Loss

Emerging research suggests that cold plunge therapy can stimulate brown fat production, a type of fat that burns calories to generate heat, potentially aiding in weight loss efforts. While not a standalone solution for fat loss, when combined with regular exercise and a healthy diet, cold plunging may enhance metabolic rate and contribute to overall body composition improvements. For more information, How to Incorporate Cold Therapy for Health & Fat offers insightful analysis.

How Long to Cold Plunge

The duration of a cold plunge or coldplunge can vary depending on personal tolerance and goals, but it generally ranges from 1 to 5 minutes. It's essential to listen to your body and gradually increase exposure time to avoid shock and discomfort. For those new to cold plunging, starting with shorter durations and gradually increasing over time is recommended. At FloLo Holistics, we offer 20-minute sessions, which include prep and post time. Learn more about finding your ideal time frame with insights from How Long Should You Cold Plunge For? A Comprehensive Guide to Cold Water Immersion and Its Chilling Benefits

Express Cold Plunge vs Steam Room Cold Plunge

Choosing between an Express Cold Plunge and a Cold Plunge Steam Room session depends on personal preference and desired benefits. The Express Cold Plunge provides the benefits of the cold plunge. Combining a cold plunge with a steam room, or any heated room such as a sauna, as in FloLo Holistic's Cold Plunge Steam Room service, offers the therapeutic benefits of heat followed by the invigorating effects of cold, promoting circulation and detoxification, enhancing cardiovascular health,, and accelerating recovery by leveraging the contrasting temperatures.. Benefits of Sauna and Cold Plunge explores the science behind this potent combination, emphasizing its role in holistic wellness routines.

For further exploration of cold plunge therapies and to experience the best in holistic wellness, visit FloLo Holistic's Cold Plunge Collection, and don't miss our comprehensive range of services, including Infrared Saunas, Sensory Deprivation Float Tank, and more, designed to support your journey towards optimal health and well-being.

Our Studio & Location

FloLo Holistic’s cold plunge studio is a peaceful, high-end space tucked in a Midtown Manhattan penthouse. Our three-floor wellness center (39 W. 56th St, Penthouse) offers a full suite of healing amenities. You’ll find private plunge and steam rooms alongside infrared saunas, salt caves, float tanks and more. The setting is modern and serene, flooded with light and even featuring a rooftop atrium with views of Central /Park and Fifth Avenue. In other words, it feels like a quiet urban retreat. Whether you’re an athlete refueling after a workout or someone seeking a wellness boost, our Manhattan studio provides a clean, comfortable environment to experience cold plunge therapy under expert guidance.

Frequently Asked Questions 

1. What are the benefits of a Cold Plunge?

A Cold Plunge offers numerous health benefits, including reduced muscle inflammation, improved cardiovascular health, and enhanced recovery post-workout. Immersing yourself in a Cold Plunge Tub can also boost your immune system and increase endorphin levels, leading to better mood and energy levels. Cold Plunges are highly beneficial for your health, offering a range of Cold Plunge Benefits such as improved circulation, enhanced mental clarity, reduced inflammation, and accelerated muscle recovery. Scientific studies support the positive impact of Cold Plunge Therapy on overall wellness.

2. Should I use the Cold Plunge before or after a workout?

Using a Cold Plunge before or after a workout can be beneficial for different reasons, and the choice depends on your goals. A Cold Plunge before exercise can increase alertness and energy, while post-workout, it helps in muscle recovery and reduces inflammation. Experts suggest both methods have their unique benefits, and it ultimately depends on your personal preference and fitness goals.

3. How does the Cold Plunge compare to traditional ice baths?

Cold Plunge Tubs offer a more controlled and convenient cold therapy experience compared to traditional Plunge Ice Baths. While both methods provide similar benefits, cold plunges are designed for ease of use, maintaining consistent temperatures, and often include features like hydro jets for added therapeutic effects.

4. Can I find a Cold Plunge near me in NYC?

Yes, at FloLo, we offer an exceptional Cold Plunge experience, perfect for those looking for comprehensive thermal therapy. We provide a sanctuary within the city for your cold therapy needs offering a serene and invigorating cold plunge experience in New York City. Visit our Cold Plunge Near Me page for more details and to book your session.

5. What makes the Cold Plunge at FloLo the best choice?

Our Cold Plunge experiences are designed with your health and wellness in mind. FloLo's cold plunge tubs are meticulously maintained to ensure optimal temperature and cleanliness for maximum therapeutic benefits. Combining the heat of a steam room with the refreshing chill of a cold plunge maximizes the health benefits, including Are Cold Plunges good for you?

6. How often should you Cold Plunge?

For optimal health benefits, it's recommended to incorporate Cold Plunge sessions into your routine 2-3 times a week. Regular Cold Plunging can enhance its effectiveness, improving your body's adaptation to the cold and maximizing Cold Plunge Benefits.

7. Can I Cold Plunge when pregnant?

While Cold Plunges can offer numerous health benefits, pregnant women should exercise caution and consult with their healthcare provider before engaging in Cold Plunge or Ice Bath sessions. For more guidance, read this article on cold therapy during pregnancy.