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Cold Plunge Therapy: From Ancient Ritual to Modern Wellness Essential

Have you ever experienced taking a dip in icy cold, rejuvenating water? The plunge into an icy bath may look like a daring act, but since ages ago, civilizations have been using it as a purification ritual. From the Chinese traditional medicine system to the Japanese Shinto ritual of purification, from Greeks to Romans, the therapeutic effects of diving into cold water have been known and explored. This cutting-edge cold technology is a well-known popular wellness ritual and supported by enough scientific research. So, for all those who are still considering it as a punishment, it not just impacts recovery of muscles but also reduces inflammation and improves sleep quality.

Cold Plunge Therapy

The Science Behind Cold Plunge

What happens when you immerse yourself in an ice bath and embrace the chill? The science behind this invigorating practice will explain all. Because this activity is not just about exploring the discomfort or exploration about your body’s potential to thrive in chilly conditions. It has several physiological benefits. When you immerse your body in the water whose temperature is below 15 degrees for a defined period of a few minutes. It improves immune response and offers you mental resilience because when the body is exposed to extreme cold for a defined time, a distinct hormonal response is triggered. Also, have you heard about the brown fat which is responsible for burning energy and aids in thermogenesis? The cold exposure works on enhancing the activity of brown fat, leading to better efficiency in generating heat and burning calories.

Benefits Of The Trending Biohack

  • As the extreme cold temperature causes vasoconstriction, and post-therapy, the blood flow returns and facilitates enhanced oxygen and nutrient delivery.
  • From athletes to every household in India, after an injury, cold fomentation is used as an instant remedy or solution because it not just helps in quicker recovery of the muscles but also reduces the muscle soreness experienced after injury or strenuous exercise.
  • It also stimulates the seventeen-inch-long nerve known as the vagus nerve, which is responsible for most of our bodily functions and is an essential part of our autonomic nervous system. With this session the response of this nerve is modulated, reducing the inflammation and improving the immune response.
  • The beneficial outcome of this procedure is not just limited to the physiological betterment but psychological improvement too, leading to increased focus and better mental clarity along with increased release of endorphins and reduced stress levels.

Who Should Consider Indulging In Cold Plunge Therapy?

Well, the biohack for longevity and holistic health is the need of the hour, and cold plunge is one such therapy that can help boost their health and especially indicated for all athletes who want to improve their performance with effort, hard work and safe, medically proven biohacks. This cryo wellness is best indicated in case of swelling or joint pain; in fact, the best relief to oedema can be achieved through this. Even in aesthetic clinics, a cold compress is given after a procedure to subside swelling and reduce inflammation. If you are pregnant, avoid this extreme exposure to cold because this is not advisable for either children or pregnant mothers. In case of cardiovascular problems or uncontrolled diabetes, too, it is better to consider the session after a thorough medical examination and expert consultation because it can impact blood sugar levels and also the blood pressure of the person.

What To Expect During This Session?

It is obvious that immersion of the body into extremely cold water will feel unpleasant in the beginning, and your body might react with rapid breathing and a shock-like sensation. But the more you try to stay calm, the better are the chances to complete the session with grace and ease.

  • Depending on your threshold and comfort level, time is defined and can vary from 2 minutes to 5 minutes.
  • Once you exit, you will feel alert and calm with a strange energy in the body owing to improved blood circulation.
Frequently Asked Questions about Cold Plunge Therapy

The best benefits can be achieved if you have at least immersed yourself in icy cold water for 90 seconds. However, there is no one temperature that can fit all, it varies considerably from person to person. So, figure out your comfort and explore the goodness of cold exposure.

The best way to initiate is by preparing the mind and self-counselling, followed by deep breathing exercises that calm the mind and further prepare us for the leap of faith. Next, don’t rush with the procedure; take one step at a time and give your body some time to adapt to the change. When you are inside water, breathe slowly and inhale through your nose, followed by exhalation through your mouth. Remain focused on the present moment and go ahead for as long as you like.

For anything we do in this universe, consistency is the key, so decide your own rules and own rhythm. It can be as frequent as every day or may be once a week to once a fortnight.

Integrating this therapy into our routine is a wonderful health practice. However, an excess of everything is bad, so a prolonged exposure can lead to hypothermia, causing excessive shivering and loss of consciousness. Also, there can be cold shock or frostbite following a prolonged exposure.

The temperature of the water should be maintained between 10 degrees Celsius and 15 degrees Celsius; at this temperature, the body’s response gets active and offers an overall improvement.