Cold plunging has gained popularity in recent years, and for good reason. As one of the simplest and most common biohacks, it’s trending on almost every social platform, with #coldplunge amassing billions of views. Sure, immersing oneself in frigid water is uncomfortable, but for many, the health benefits are undeniable. What can you expect to gain from a cold plunge? Improved circulation, muscle recovery, mental health benefits, and a boost to the immune system, just to name a few. In this comprehensive guide, we will delve deep into the concept of cold plunging, so you can learn all you need to know to start biohacking today.
What is cold plunging?
Definition and History
Cold plunging, also known as cold water immersion or cold exposure, encompasses a variety of practices including cold showers, ice baths, and submerging oneself in natural bodies of cold water. The benefits of cold water immersion dates back as far 3500BC with the Edwin Smith Papyrus, the most ancient medical text known known to man. Later, the Ancient Greeks used cold therapy for its therapeutic properties, using cold baths for both relaxation and socialization. Beginning in the 1920s, physicians began studying the effects of cold immersion on blood pressure, and later post-exercise recovery.
How does the body respond to cold plunging?
When your body is exposed to cold water, several physiological responses take place. Initially, blood vessels constrict, redirecting blood flow to vital organs to maintain core body temperature. Once out of the cold water, blood vessels dilate, creating a “pump” effect that can enhance overall cardiovascular health.
Why is cold plunging considered a biohacking method?
Cold plunging is considered a biohacking method because it leverages the body’s natural response to cold exposure to enhance overall health and performance. By immersing in cold water, the body undergoes a series of physiological changes, such as increased blood flow, the release of endorphins, and the activation of brown fat, which can improve metabolic function and aid in fat loss. These responses can lead to numerous benefits, including reduced inflammation, accelerated muscle recovery, enhanced mental clarity, and improved mood. Biohackers use cold plunging as a tool to optimize their body’s functionality, tapping into these benefits to achieve greater physical and mental well-being.
Cold Plunging Health Benefits
1. Enhanced Immune System
Improved Circulation: Cold plunging stimulates blood flow, leading to enhanced circulation and improved vascular function.
Activation of Immune Cells: Exposure to cold water prompts the activation of certain immune cells, such as white blood cells. It can also trigger the release of cytokines, which are signaling molecules involve in immune system regulation. This heightened activity of immune cells can have a positive impact on the body’s ability to fend off infections.
Adaptive Stress Response: Cold exposure may promote an adaptive stress response that, in tern, strengthens the immune system over time. This concept is rooted in hormesis, the idea that exposure to moderate stressors can have beneficial effects on health.
2. Reduced Inflammation and Muscle Recovery
Anti-Inflammatory Response: Cold exposure causes vasoconstriction, a narrowing of blood vessels, which can help reduce blood flow to inflamed or injured tissues. This vasoconstrictive response contributes to a localized anti-inflammatory effect by limiting the migration of immune cells to the affected area.
Muscle Contraction and Recovery: Cold exposure may enhance muscle recovery by influencing muscle contraction and function. Cold water immersion has been reported to reduce muscle spasm and soreness, promoting a quicker return to normal muscle function after strenuous exercise. It can also alleviate symptoms of delayed onset muscle soreness (DOMS).
3. Improved Mental Health
Stress Reduction: Cold plunging serves as a natural stressor, and regular exposure may help the body adapt to stress over time. The controlled stress response to cold can contribute to resilience and a more effective stress response in daily life. This adaptability is associated with better mental health and stress management.
Increased Alertness and Focus: The shock of cold water stimulates the central nervous system, leading to increased alertness and mental clarity. In a recent study by Bournemouth University, participants felt more active, alert, attentive, and proud after having a cold-water bath. The results indicated that short-term whole-body cold-water immersion may have integrative effects on brain functioning, contributing to the reported improvement in mood.
Reduced Symptoms of Depression and Anxiety: Several studies, including one published by ScienceDirect, suggest that cold water immersion may have antidepressant-like effects. The study stated that “exposure to cold is known to activate the sympathetic nervous system and increase the blood level of beta-endorphin”, ultimately improving mood.
Enhanced Resilience: The intentional exposure to discomfort and the ability to endure the initial shock of cold water can contribute to increased mental resilience. Overcoming the challenge of cold plunging may translate into a sense of accomplishment and a belief in one’s ability to face and overcome difficulties.
Hormonal Regulation: Cold exposure has been associated with the regulation of hormones such as cortisol and adrenaline. Proper regulation of these hormones is crucial for stress management and mental well-being.
Can cold plunging help with weight loss?
Cold plunging may have some indirect effects on weight management, but it is not a direct or significant method for weight loss. Two of the ways that it can contribute to weight management include caloric expenditure and activation of brown adipose tissue, which essential contributes to the body burning calories to generate heat.
What are the best cold plunging techniques?
1. Start Gradually: Begin with shorter durations and less intense cold exposure, especially if you are new to cold plunging. This allows your body to acclimate gradually and reduces the shock to your system.
2. Warm Up Beforehand: Engage in light physical activity or warm-up exercises before the cold plunge. This helps increase your body temperature and prepares your cardiovascular system for the upcoming cold exposure.
3. Control Your Breathing: Focus on controlled and deep breathing during the cold plunge. Deep breaths can help manage the body’s stress response and promote relaxation. Practice diaphragmatic breathing to calm the nervous system.
4. Try Hot-Cold Contrasting: Incorporate a hot-cold contrast by alternating between hot and cold water. This can enhance circulation and provide a stimulating experience. Begin with warm water, gradually transitioning to cold, and then back to warm. Alternatively, alternate between sauna and cold plunging. Don’t miss our helpful guide “How long should you stay in a sauna?“.
5. Do a Post-Plunge Warm-Up: After the cold plunge, engage in activities that generate heat, such as light exercise or wrapping yourself in warm clothing. This aids in a smoother transition and maximizes the benefits of the plunge.
6. Stay Consistent: Consistency is more important than intensity when it comes to reaping the health benefits of cold plunging. Regular, shorter cold plunges may be more effective and sustainable than occasional, lengthy immersions.
7. Hydrate and Replenish: Stay hydrated before and after the cold plunge. Rehydrate with warm beverages afterward to help raise your internal body temperature.
8. Create a Positive Environment: Enhance the overall experience by creating a positive environment. Consider incorporating mindfulness or visualization techniques to focus on the benefits and enjoy the sensation of cold water.
“But, there is still every reason for healthy people to take cold showers or swim outside in cold water. It gives you the feeling that you are alive.”
Wim Hof
How can I start gaining the health benefits from cold plunging?
Although cold plunge systems do exist, there are many options you can test out that will give you similar cold plunging health benefits before investing in expensive equipment.
1. Cold Showers: Cold showers are a simple and cost-effective way to incorporate cold plunging into your routine. Gradually adjusting the water temperature and increasing exposure over time can mimic the effects of a cold plunge.
2. Bathtubs or Ice Baths: If you have a bathtub, you can fill it with cold water and ice cubes for a DIY cold plunge. This method is more budget-friendly and still provides the benefits of cold water immersion.
3. Natural Bodies of Water: If you’re near a lake, river, or ocean with cold water, natural bodies of water can serve as a free and invigorating cold plunge option. Ensure safety by choosing calm and accessible areas.
4. Cold Plunge Tubs or Containers: You can use large containers or tubs filled with cold water as a makeshift cold plunge. This option allows you to control the water temperature and is more affordable than dedicated cold plunge tubs.
5. Local Facilities: Some fitness centers, spas, or wellness facilities may have cold plunge pools or ice baths available for use. Check your local area for options that might provide access to cold plunging facilities.
6. DIY Cold Plunge Systems: With some creativity, you can design your own DIY cold plunge system using items like stock tanks, kiddie pools, or other large containers. Adding ice to regulate the temperature can enhance the cold plunge experience.
Is cold plunging safe?
Although cold plunging is generally considered safe, it is important that you follow these tips and safety precautions.
1. Consult with Healthcare Professionals
If you have pre-existing health conditions, particularly cardiovascular issues, respiratory problems, or any other chronic health condition, consult with a healthcare professional before attempting cold plunging. This is crucial to ensure that cold exposure is safe for your individual health status.
2. Be Prepared
Consider Water Temperature: Be aware of the water temperature and its potential impact on your body. Extremely cold water can pose risks, so choose a temperature that is challenging but still within a safe range. Ideal temperatures for cold plunging typically range from 50 to 60 degrees Fahrenheit (10 to 15 degrees Celsius).
Hydrate and Warm-Up: Stay well-hydrated before the cold plunge, and engage in light physical activity or warm-up exercises to raise your core body temperature. This helps prepare your body for the cold exposure.
Emergency Preparedness: Be familiar with the signs of hypothermia and have a plan for what to do in case of an emergency. Know how to recognize symptoms and respond promptly if they occur.
Avoid Alcohol and Stimulants: Refrain from consuming alcohol or stimulants before or immediately after cold plunging, as these substances can affect your body’s response to cold and increase the risk of hypothermia.
Avoid Cold Plunging in Hazardous Conditions: Refrain from cold plunging in natural bodies of water during adverse weather conditions, such as storms or extremely low temperatures. Strong currents, icy conditions, or adverse weather can increase risks.
Avoid Cold Plunging Alone: Whenever possible, have a companion present, especially if you are new to cold plunging. This ensures that someone is available to assist in case of an emergency.
3. Start Slow
Start with shorter durations of cold exposure and gradually increase the time as your body becomes accustomed. This helps your body adapt to the stress of cold without overwhelming your system.
Listen to Your Body: If you experience discomfort, numbness, tingling, or signs of hypothermia, exit the cold water immediately. It’s crucial to know your limits and prioritize safety over extended exposure.
Be Mindful of Breathing: Practice controlled and deep breathing during the cold plunge. Avoid hyperventilating, as this can lead to a shallow breathing pattern and increase the risk of fainting.
4: Post-Plunge Warm
After the cold plunge, engage in activities that generate heat, such as light exercise or warm beverages. This aids in a smoother transition and helps restore your body temperature.
So, are you to take the plunge?
Cold plunging is more than a crazy trend; it’s a journey into the realms of physical and mental resilience. Supported by a growing body of scientific evidence, the health benefits of cold plunging are undeniable. Whether you choose to embrace the challenge through cold showers, ice baths, or a refreshing dip in a chilly lake, the rewards for your body and mind are worth the initial chill. As with any wellness practice, it’s essential to listen to your body, start gradually, and, if in doubt, seek guidance from a healthcare professional. So, do you dare to take the plunge into biohacking today?
Want to learn other simple biohacks? Read: 3 Simple Biohacks and How to Make Them Stick
