How to Cold Plunge Safely
Cold Water Immersion can be shocking.
Our bodies have a natural aversion to being cold. Cold water immersion puts your body under stress, releasing cold shock proteins and entering a state of "survival mode" that helps unlock your body's natural healing capabilities.
Some of the benefits of cold plunging include:
Reduced Inflammation
Improved Appetite
Speedy Metabolism
Increased Alertness
Boosted Immunity
Don’t take a cold plunge if you are feeling under the weather or have a history of heart problems.
While research suggests that regular cold water immersion can strengthen your immune system, we do not recommend cold plunging if your immune system is currently weakened.
The American Heart Association does not recommend that people with pre-existing heart conditions participate in cold plunges.
Choose a Safe, Controlled Environment
While there are many viral videos of brave individuals submerging their bodies in ice-cold lakes or rivers, they are likely very experienced with cold water immersion, and it is dangerous.
While you take a cold plunge, you’ll likely notice your heart start to race and the cold water may take your breath away.
Please make sure to locate a safe, controlled environment to ensure your safety while you are seeking the benefits of cold water immersion.
Prepare for Cold Water Immersion with Cold Showers
Taking cold showers in preparation can help acclimate your mind and body to take the plunge.
Turn the water temperature as low as it will go at the end of your regular shower. Like most physical challenges, getting comfortable with the cold will take some time. Preparing your body for the shock of the cold plunge is necessary.
Check out our 30-day cold shower challenge to help you ease into it.
Tips for a Successful Cold Plunge
Cold plunging is not easy. It takes courage and discipline to get in cold water, stay in, and develop a regular cold plunge routine.
Focus on Your Breathing
Breathe deeply and allow your lungs and belly to fill with air. Deep breathing will distract your mind from the cold shock. Cold water constricts your blood vessels, reducing the amount of oxygen throughout your body. Taking deep breaths can ensure that your body is getting enough oxygen.
Listen to Your Body
If it doesn't feel right, get out. There will be no prize or medal for having the longest cold plunge in Hope Floats' history. You should always be aware of how your body feels throughout the experience. There is no shame in getting out early if you aren't feeling well.
Start Small
The effects take little time to kick in. 1-3 minutes is enough for beginners.
Most people say that the first 3 minutes are the most difficult. You will likely feel the benefits after the body adjusts to the initial cold shock.
Tips for a Successful Contrast Therapy Session
Contrast Therapy involves exposing your body to warm and cold temperatures. Here at Hope Floats, we have a 45° cold plunge bath in a private room with a 140° far-infrared sauna.
The typical Contrast Therapy routine involves 10-15 minutes in the sauna and 1-3 minutes in the cold plunge, repeating until your session is over.
First Time Participating in Contrast Therapy?
Start with a quick cold plunge before entering the sauna.
After a few minutes in the sauna, your body temperature will rise, making the cold water feel even chillier. Try a 15-30-second cold plunge beforehand so you know what to expect.
End on Cold
To get the most out of cold water immersion, end your session with a cold plunge.
Ending on cold benefits you because you are training your body to adjust to extreme temperatures rather than warming up through external means.
The benefits of cold water immersion can dramatically affect your quality of life; however, safety is paramount. Always be sure to cold plunge in a safe, controlled environment, know the early warning signs of hypothermia, and listen to your body.
Happy Plunging!