INTRODUCTION

You probably stumbled upon the idea of cold plunging when considering different recovery strategies. Although it initially sounds awful, the benefits make the practice popular among athletes. Ancient Greece was the first to write about the health benefits of this practice, but it can be seen in cultures worldwide as a form of holistic medicine. Aside from workout recovery, cold exposure can also enhance your mood and improve your sleep.

1. IMPROVED WORKOUT RECOVERY

Physical recovery is facilitated by reducing inflammation and muscle soreness through activities like cold tub immersion. Although it’s best to avoid cold water immersion for at least 4 hours after a hypertrophy and strength session, cold exposure after power, endurance, or skill training does not inhibit the necessary physiological adaptations after these training methods.

However, for athletes, cold water immersion is an effective recovery tool after high-intensity exercise, as it reduces soreness and improves training consistency to prepare you for the next session. Deliberate cold exposure will also help with pain relief since cold therapy reduces nerve activity and inflammation. This pain reduction supports physical recovery by enabling individuals to engage in activities with more confidence without nagging injuries and soreness.

2. ENHANCED MOOD

Cold exposure can boost mood by stimulating the release of endorphins, providing a natural mood lift. This potentiated the release of dopamine with no increase in cortisol, which can last for hours after the cold exposure. These mechanisms also enhance attention, focus, and well-being because they increase the baseline levels of dopamine, which is earned through putting yourself through a difficult task. This dopamine release is different from “free” dopamine, which we experience when scrolling through social media for too long or spending too much time on screens. 

The concept of deliberate cold exposure is critical. This has to do with our mindset -  if we go into a cold tub session with the intent of healing, practicing mindfulness, and physical and mental challenge, we allow ourselves to experience eustress, which deliberate cold exposure signals (the good kind of stress, which does not increase cortisol). The fact that we decide to seek discomfort and are in control of that decision has a positive effect that lasts throughout the day. 

Using cold tubs as a physical and mental practice requires focus and deep breathing to withstand the discomfort. This practice promotes mindfulness and present-moment awareness, which fosters resilience by helping individuals manage stress more effectively. 

Cold exposure triggers the release of neurotransmitters like endorphins and dopamine, which can improve mood and resilience against stress. Regular exposure improves our stress coping mechanisms, making individuals more resilient to various stressors in daily life.

3. IMPROVED SLEEP

Cold exposure can improve sleep quality by lowering body temperature. Quality sleep is essential for physical recovery as it allows the body to repair and regenerate tissues, contributing to overall physical and mental strength. Frequent use may also help in reducing chronic autoimmune inflammation. Lower inflammation levels support physical recovery by reducing tissue damage and promoting healing, ultimately contributing to enhanced resilience.

Most people think they need extended cold tub sessions every time to experience benefits, but quick plunge bouts can greatly improve mood and energy. A standard protocol involves at least 11 minutes per week, divided into 2-4 sessions.

CONCLUSION

If you are even slightly interested in experiencing the extensive benefits of cold plunging, feel free to email kyle@bridgerandp.com to schedule a trial session. We will guide you through the experience and coach you on breathing strategies so you can get the most out of it.