At Hāus of V, we’re avid proponents of cold therapy. Cold plunging, the most popular wellness trend of 2024, is everywhere—celebrities, wellness gurus, athletes, and models are all diving in.

We’re diving into why everyone’s raving about this invigorating practice and how it stacks up against other forms of cold therapy.

What is cold plunging?

A cold plunge involves immersing the body in cold water, typically between 38-60°F, for a short duration. This practice, rooted in ancient traditions, aims to stimulate the body and provide various health benefits. It helps improve circulation, reduce inflammation, boost mood, strengthen the immune system, increase metabolism, enhance muscle recovery, and improve skin and hair health. Regular exposure can help build tolerance, making it easier to handle colder temperatures over time.

Is it really “new” ?

Cold plunging is the latest wellness craze, but it’s far from a new trend. This age-old practice is making a modern comeback, proving its timeless benefits.

As Vogue put it recently: “Ice bathing, cold plunging, deliberate cold exposure, call it what you will, isn’t new. The Vikings did it, the Romans did it, ancient Greek physician Claudius Galen advocated its use as a treatment for fever.”

Timing

For optimal benefits, aim for a total of 11 minutes of deliberate cold exposure per week. This should be divided into 2-4 sessions, each lasting 1-5 minutes, spread throughout the week. The water should be uncomfortably cold but safe for a few minutes of immersion.

While you can certainly do more, this 11-minute weekly total is based on recent studies and provides a solid, basic protocol for ongoing use. Very cold, brief exposures can also boost adrenaline release, but the 11-minute guideline is a balanced approach for achieving a range of health benefits.

Temperature

Cold plunges can range from 38 to 60 degrees Fahrenheit. The key is to make it uncomfortable but safely tolerable. The colder the water, the shorter the exposure needed. For example, an hour in 60°F water can significantly increase dopamine, while just 20 seconds in 40°F water can boost epinephrine. Regular cold exposure builds tolerance over time, making it easier to handle colder temperatures comfortably.

The Benefits

Improves Circulation: Cold plunging stimulates blood flow, enhancing overall circulation and nutrient delivery to tissues.

Reduces Inflammation: Cold exposure helps decrease inflammation, alleviating muscle soreness and joint pain, which is particularly beneficial for athletes.

Boosts Mood: The release of endorphins during cold plunging can significantly reduce stress and improve mood, providing a natural mental boost.

Strengthens Immune System: Regular cold plunges can bolster the immune system, increasing resistance to illnesses.

Increases Metabolism: Shivering from cold exposure activates brown fat, which helps burn calories and boosts metabolism.

Enhances Recovery: Athletes use cold plunges to speed up muscle recovery by reducing tissue damage and soreness.

Improves Skin and Hair Health: Cold water tightens pores and can improve skin tone, while also making hair appear shinier and healthier.

Cold Plunge or Cryotherapy?

Another highly effective form of cold therapy is cryotherapy, which involves standing in a dry chamber for 2-3 minutes. While the benefits of cryotherapy are similar to cold plunging, there are key differences.

Why choose a cold plunge:

We prefer cold plunges for contrast therapy. This method is safer and more convenient when alternating between a cold plunge and sauna, as the temperature is less extreme than cryotherapy, reducing stress on the body.

Cold plunges are also more affordable and accessible, easily done at home or in nature. They are particularly effective for treating injuries within 24-72 hours, as the cold water helps reduce swelling and numb the muscles, aiding in recovery. They also offer a mental challenge!

Why choose cryotherapy:

Cryotherapy is significantly colder than a cold plunge, triggering unique physiological reactions that a cold plunge cannot. There is also zero risk of hypothermia.

It offers extensive benefits due to its extreme temperature and whole-body exposure. Cryotherapy is more comfortable, can be done before a workout with no recovery downtime, and is convenient for those on the go since it is completely dry.

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Wellness We Love: Cold Plunges