If you’ve been eyeing the wellness side of TikTok, then cold plunging is not a new term for you. If you have yet to hear this glorious term, then oh boy, you are at the right place. I mean, everyone is on it, and they are making sure we have it scribbled in our brains.
We all know that not all trends are worth the hype, but this fuss differs. Not to exaggerate, but this trend is thrilling, chilling, and literally freezing! It’s not just being sugar-coated; it is a real deal actually, it’s a ritual for most at this point.
But beyond the aesthetics and trends, cold plunging has some excellent benefits, especially when done correctly. “Correctly” is the key term here because overdoing definitely comes with consequences.
Let us take a look at this wellness ritual, exploring its practice and benefits, especially during the season upon us. As we all know, wellness is an all-year-round activity whether braving the winter chill, like we are now, or basking in the summer sun.
What is cold plunging?
Cold plunging, also known as cold water immersion, involves submerging one’s body in cold water for a short period, usually 30 seconds to several minutes.
The scientific aspect of this practice involves immersing the body in water that is significantly colder than the average body temperature, below 60°F (15°C). This trending practice involves various methods, from sitting in a bathtub filled with ice water to jumping into a cold lake or even using specialized plunge tanks. The choice is yours.
Despite all these options, the goal remains the same: exposing the body to colder temperatures to stimulate physiological responses believed to promote recovery and improve one’s health.
The cold plunging we know today has come a long way from what it was in ancient cultures. In the past, it was not a trend, of course, yet it was recognized for its therapeutic effects. Historically, athletes have used the practice to reduce muscle soreness and inflammation, which are natural occurrences after intense physical activity.
Over the years, the practice has found its way into the modern wellness culture primarily due to its endorsement by top athletes and wellness influencers. It became particularly popular following events like the Ice Bucket Challenge in 2014, which raised awareness for ALS while showcasing the invigorating effects of cold exposure.
The Science Behind Cold Plunging
Cold plunging offers various physiological responses that significantly impact the human body. Understanding and dissecting these responses makes it easier to comprehend why this practice is of great value.
When the body is exposed to cold temperatures, it initiates several physiological reactions to preserve core body temperatures and maintain homeostasis. Vasoconstriction, shivering, and changes in metabolic activity are significant reactions to cold plunging.
Vasoconstriction is the body’s immediate reaction to cold temperatures. The blood vessels in the skin narrow down to reduce blood flow in the extremities. This entire process facilitates the conservation of the core body’s heat, redirecting the blood to vital organs.
As blood vessels constrict, the heart must work harder to pump blood through narrower pathways. This increased workload temporarily increases the heart rate and blood pressure, which may benefit cardiovascular conditioning.
However, it is essential to note that this poses risks for individuals with pre-existing heart conditions. This is one of the many reasons why it is important to speak to a physician before you start cold plunging.
In response to significant drops in temperature, the body may start shivering; a rapid contraction of muscles that generates heat. This involuntary response helps raise the body temperature.
Beyond shivering, the body also increases heat production through metabolic processes, a phenomenon known as non-shivering thermogenesis. This process involves burning brown fat stores to generate heat without muscle contractions.
Now we cannot talk about body science without bringing in hormones, can we? Exposure to cold forces the release of two significant hormones: endorphins and adrenaline (epinephrine). These two contribute to feelings of euphoria and increased alertness.
Endorphins, often referred to as the “feel-good” hormones, improve mood and reduce pain perception. This release creates a sense of well-being after the immersion, making cold plunging appealing for mental health benefits.
On the other hand, the shock of cold water triggers the adrenal glands to release adrenaline, preparing the body for a fight-or-flight response. This surge not only enhances focus and energy levels but also improves overall mental clarity after the experience.
Benefits of Cold Plunging in Winter
Cold plunging offers substantial benefits, especially when correctly and actively done in winter. These benefits include:
Boosting Circulation
Cold plunging enhances blood flow, which is crucial for maintaining warmth and vitality in colder weather.
When immersed in cold water, the body undergoes vasoconstriction, which momentarily reduces blood flow to the extremities. Upon exiting, blood vessels dilate, which promotes a rush of warm blood back to the limbs. This process not only improves circulation but also aids in reducing inflammation and muscle soreness.
Strengthening Immunity
Cold exposure can significantly bolster the immune system. Regular cold plunging has been linked to increased white blood cell production, enhancing the body’s ability to fend off infections.
A recent study indicates that individuals who incorporate cold showers or baths into their routines experience fewer sick days, making this practice particularly beneficial during winter when illnesses are more prevalent.
Enhancing Mood and Mental Health
The mental health benefits of cold plunging are unending. The shock of cold water triggers the release of endorphins, leading to immediate mood elevation and reduced feelings of anxiety and depression.
Additionally, facing the discomfort of cold immersion can build mental resilience, helping individuals better manage stressors in everyday life. This makes cold plunging an effective tool for combating seasonal affective disorder (SAD) and winter blues.
How to Incorporate Cold Plunging into Your Winter Routine
Incorporating cold plunging into your winter routine can be a transformative experience, so if you are a beginner, start slowly by immersing yourself in cold water for just 30 seconds to one minute.
This will allow your body to adjust, and you can gradually increase the duration by 10-15 seconds each session as you become more comfortable and accustomed. Additionally, ensure that the water temperatures are between 50°F and 60°F.
For seasoned enthusiasts, consider advanced techniques like contrast therapy, which alternates between cold plunges and warm showers to enhance recovery and circulation. You can also experiment with full-body immersion or targeted exposure for specific areas, such as hands or feet.
Tweaking the process once in a while adds a layer of fun to it, so go all in!
Polysleep Takeaway
When it comes to cold plunging, safety should always be your top priority.
Above all else, listen to your body—if you feel intense shivering or dizziness, it’s time to get out! Risks like hypothermia and cold shock are real, especially if you stay in too long or enter water that’s too cold. So don’t push your limits too far.
If you have certain medical conditions, such as heart issues, you may want to back off from this one, but you can always consult a healthcare provider. Moreover, always start slowly; there’s no shame in that.
Consider having a buddy with you for support and safety, of course. You can never be too careful, so take all the precautions you might need.
Remember, cold plunging should be a refreshing experience, not a dangerous one! Your safety comes first, so enjoy the chill, but stay smart about it!
We’re all about wellness here, but let’s make sure we have fun and stay safe—because we definitely don’t want your cold plunge to feel like a scary polar bear swim! So get ready, take the plunge, and enjoy all the refreshing benefits of cold plunging with confidence!
