Words by Christine Van Dyk
The icy shock takes his breath away as Grant Coleman slips into the frigid water. Like needles pricking his skin, the sensation is jarring, perhaps even painful.
“Your body goes into a fight-or-flight response,” Grant, a former collegiate athlete and avid cold plunger, says. “Your nervous system senses danger, so your breathing becomes rapid. Eventually, you calm your body by closing your eyes and taking slow, long breaths.”
The initial shock is real, but then something odd happens. A couple of minutes into the plunge the pain gives way to numbness and an inner heat begins to build. What started out as a little death, eventually awakens you to something akin to pleasure.
“You feel so awake,” Grant says, “like you’ve had two cups of coffee, and that feeling lasts all day.”
You may think cold plunging is only for athletes, celebrities, and Vikings. It hardly seems part of an ordinary wellness routine and more like a fraternity dare or a New Year’s resolution. But despite its icy reputation, cold plunging is all the rage. From morning shows to viral TikTok videos, people are soaking up the chill and boasting the benefits. Here’s what you need to know about taking the plunge:
What is a cold plunge?
A cold plunge is when you submerge in water that’s between 40 and 60 degrees Fahrenheit. It can be done in a bathtub, tank, pool, lake, or even the ocean—as long as the water is frigid. It’s sometimes called cold water immersion or cold water swimming, and when a cold plunge flirts with the lower temperature range it’s referred to as an ice bath. Brrrrrr.
“At first it feels like your whole body is being slapped,” Aliyah Ferrell, Assistant Manager at SweatHouz in Midtown Atlanta, says. “You have to battle those first two minutes, but then you begin to feel really good. It’s this incredible sensation that leaves me feeling like I could run a marathon.”
While the trend is gaining popularity, it’s not new. Ancient Egyptians took the cold plunge, Plato espoused the benefits, and Thomas Jefferson attributed his good health to a sixty-year habit of chilly foot baths.
Where do I cold plunge?
The best way to dip your toes into the trend is in your shower or bathtub. Start with short sessions of thirty to sixty seconds, with the water on the coldest setting. Then slowly increase the length of time as your body adapts, remembering not to overdo it. If you begin to shiver aggressively your body has reached its limit.
“A two-minute cold shower every day for two weeks can drastically improve your circulation,” Nick Weiss, owner of the PureFit NSB gym and a dedicated cold plunger, says. “By firing up your circulation you improve your cardiovascular health.”
Eventually you can shift to plunging in a winter pool, adding ice to your bath, or soaking in a circulating cold tub at a spa or fitness center.
How long and how cold?
The duration of a cold plunge varies depending on temperature, length of time, and personal comfort level. Once you’ve grown accustomed to the practice, most plunges last between five and ten minutes. However, the colder the temperature, the shorter the plunge. To properly penetrate the skin and create a neuromuscular effect, experts say it takes a minimum of three minutes.
“It was trial and error the first two weeks,” Aliyah said. “I began dipping three times a week for forty-five seconds. When I could handle forty-five-second intervals, I increased the duration a minute at a time until I got to five minutes.”
It’s important the temperature never drops too low or you risk damaging your skin and tissues. If you opt for a swim instead of a soak, the sweet spot for cold water exercise seems to be between 65 and 75 degrees Fahrenheit.
What are the benefits?
- Reduces Inflammation by slowing down blood flow to the extremities, which pushes blood toward the core and decreases the inflammatory response after exercise.
- Spikes endorphins and dopamine leading to heightened mental clarity and a sense of calm, happiness, and well-being.
- Improves sleep by decreasing body temperature and releasing hormones such as melatonin that contribute to a restful night’s sleep and greater energy.
- Reduces stress by causing the body to release a surge of norepinephrine and cortisol, which over time helps your body improve its ability to respond to everyday stress.
- Accelerates metabolism by causing your body to work harder to maintain homeostasis and regulate core temperature. As your body produces energy to stay warm and burns calories to create heat your metabolism is stimulated.
- Boosts recovery time and reduces swelling, which can prevent soreness, bruising, and long-term injuries.
What are the risks?
If done correctly there’s little risk. However, if you have a heart condition, are pregnant, or suffer from circulation issues such as Raynaud’s disease, check with your doctor first.
While most benefit from it, proper breathing is still important. Enter the water on an exhale. Take a full breath in through your nose, then pause a few seconds before exhaling gradually. Good breathing techniques will help lessen the risk of hypothermia.
“I’ve become a religious cold plunger,” Nick says. “It helps me sleep better and I have more energy. I don’t get sick and I feel less stressed. For me it’s about longevity and staying young for my kids, but I can see the benefits of plunging for all ages and types of people.”
With few risks and great rewards, cold plunging is a welcome addition to most wellness routines. And because the benefits appear to be almost universal, it works for everyone from seniors to teens, athletes to soccer moms.
