Let’s cold plunge!
If you know me, you know I’m always up for a good old fashioned challenge, and if it benefits my health, I’m definitely in.
And jumping into a tub filled with ice water and submerging my whole body was certainly challenging, to say the least. 😅
The ice bucket challenge simply doesn’t stand a chance against this, but I’d say that’s a nice little shock if you haven’t had the pleasure of one on your own. It was also done for a great cause. Raising money and awareness for the fatal motor neuron disease, ALS, the ice bucket challenge reached over 17 million participants and bringing in over $220 million worldwide for research. It also opened the door to the health benefits cold water can have on the body.
I have heard of people doing the cold plunges over the winter, stripping down to their bathing suits and running into the freezing ocean waters together as a group but it was something I had never done. Honestly, it sounded totally nuts. Fun, but nuts. If I was in the right place at the right time, I would’ve joined in but it hasn’t happened yet.
Little did I know that I’d be the crazy one hopping into ice water as time went on. I’ll be the first to tell you, it wasn’t easy but it opened my eyes to a new perspective on mental strength.
What is cold water immersion?
Cold water therapy, or cold water immersion, is when you partially or completely (up to your neck) submerge yourself in ice cold water for up to 5 minutes at a time. It’s a time where you can safely focus on breathing and remaining neutral and calm while in a controlled state of stress. It removes body heat, drops internal temps and changes your blood flow. It has been used by athletes in post-workout recovery for years but has been newly discovered by anyone whose looking for muscle pain management and reduced inflammation. Water temperatures vary anywhere between 38-60° Fahrenheit but most experts recommend plunging in temps 50-59°.
How I heard about cold plunging
One day at breakfast with my sister, she had mentioned how I should check out a man named Gary Brecka and his podcast, The Ultimate Human with Gary Brecka. A human biologist and bio-hacker, Brecka has taken on the world sharing his knowledge with others and opening the eyes to listeners who should know the truth about their body and what it needs. God has sent him on a mission to encourage others on their health journey and ultimately, save their lives.
My sister and I often share with each other new health tips we’ve learned, great books to read and anything that could possibly be beneficial to our health. I’m so grateful for her.
The next morning after chatting with my sister, I found The Ultimate Human podcast and started listening. Gary was talking with Dana White, the president of the UFC, about cold plunging and all of the amazing health benefits it has. They joked about how Steve Harvey didn’t submerge up to his neck so ‘it didn’t count’ and it’s time to start over. Ha! It’s not easy.
It didn’t take long to convince me I should at least give it a try.
A few minutes in ice water?
Sure!
I should be able to handle it since I’m usually in swimsuits on the ice being exposed to much colder temps than this ice water. Negative degrees and wind chills didn’t stand a chance against me so I felt as if I was ready for battle.
Within the next few days, I found a tub online, ordered it and began making a platform outside for it while I was waited for its arrival. I found pieces of slate buried all over my hard, hidden in hills and fallen tree stumps, cleared a spot by my fire pit and got to work laying them out. I puzzle-pieced them together, leveling with dirt and made sure the surface was smooth for the tub to sit on.
It has arrived!
The sound of the delivery truck was music to my ears. I opened the box, assembled the tub and set off for the slate platform. It fit perfect.
It fit perfect. I got the hose and started filling. It didn’t take long for it to be done.
How to cold plunge
You have different options when it comes to cold water therapy. If you’re nervous about submerging in ice water completely, you can try cold showers. Turning the warm water to cold at the end of your shower and breathing through that for a few minutes can be beneficial. You can fill the tub of your shower with cold water, add some ice cubes from your freezer and dunk yourself in there if you prefer. If the nearest pond or lake is cold enough, you can go for a cold plunge. Please, always have someone with you just incase of emergency. Or you can buy a cold plunge tub, ranging anywhere from $40 to $20,000+ if you like to get fancy.
Step-by-step
Fill your tub with cold water and add ice until you reach your desired temperature. Strive for somewhere between 50-59° Fahrenheit.
Make sure you’re not alone. Always have someone nearby.
Know how you’re going to get warm after you’re done. Towels, dry clothes, blankets, etc.
Set a timer and keep it in reach, and eye sight. Make your goal two minutes for beneficial results and no more than five minutes.
Start your breathwork. Get your mind focused and breathing under control. The cold water will catch you off guard and cause you to hyperventilate if you aren’t prepared. Do not hold your breath, ever.
Slowly enter your ice bath. The goal is to submerge up to your neck. If you can’t, that’s ok, but strive for it next time to maximize results.
Focus on your breathing and try to relax. It only takes seconds before your body goes numb and after that, it’s a breeze compared to first stepping in.
Once timer goes off, slowly stand up and hop out. You did it! Congrats!
Warm your body with a towel and a change of dry clothes. Do not jump right into a hot shower, you may damage your skin and the added shock going from one extreme to the next will not be beneficial to your body in any way. Wait until you’ve reached your normal temperature before showering.
Why you should cold plunge
So much goodness I can barely contain my excitement. I couldn’t believe all of the benefits cold plunging had to offer. I found myself diving deep into research after listening to Gary Brecka advocate for it and the research did not disappoint.
Health Benefits
Reduced inflammation
Reduced muscle soreness - improved biomarkers for muscle tissue damage
Enhanced mood and focus - 250% dopamine level increase + 500+% noradrenaline increase lasting several hours
Boosting immunity
Improved resilience
Improved stress management
Accelerated metabolism - improved by a 350% increase
Increased vigor
Increased self-esteem
Improved blood sugar regulation - increased levels of brown fat which regulates body temperature and burns calories
Decreased depression, fatigue, insomnia, anger and confusion
Improved recovery, performance, power, strength and aerobic endurance
Risk Factors
Always, always, ALWAYS do your own research.
Consult with your doctor before you cold plunge.
Just like most things, there are some risks. If you suffer from heart related issues of any kind, please do not cold plunge. Cold plunging can cause an increase in breathing, blood pressure, and heart rate.
Drowning
Frostbite
Heart arrhythmia
Heart attack
Hypothermia
Skin conditions (hives, itchy, sensitive)
How often should you cold plunge
Two to three times a week will be beneficial to your health with daily plunging bringing optimal results. One to two weekly when your first starting out is a great start.
First thing in the morning wins most recommended time for cold plunging as it kicks the nervous system into gear and synchronizes your circadian rhythm.
After workouts are one of the best times to cold plunge to ease sore muscles and boost recovery.
Let me know!
If you tried cold plunging before or are just starting out, I’d love to hear about it!
For me, setting up my cold plunge tub outside was mentally easier than doing it inside. Something about the fresh air surrounded by nature inspired me to want better for myself and pushed me to the edge.
I’d love to hear your story about cold plunging and how it went for you. Subscribe and send me a message letting me know your experience. 😊
My ice pludge
I heard this is very beneficial from others.