Taking a plunge into a tub of ice-cold water may seem extreme, but the health benefits of cold water immersion are scientifically backed. Known as cold plunging, this practice has been used for centuries as a way to boost physical performance, mental clarity, and overall wellness. In this blog post, we'll explore the top 5 research-supported health benefits of cold plunges.
1. Improved Blood Circulation
One of the main benefits of cold water immersion is improved blood flow and circulation. When you submerge your body in icy cold water, your blood vessels constrict as a response to redirect blood flow to your vital organs like your heart and lungs. This is known as the cold shock response.
Once you get used to the frigid temperatures and your core body temperature stabilizes, your blood vessels will dilate and flood your entire body with freshly oxygenated blood. This gives your circulatory system an energizing boost.
Over time, taking frequent cold plunges trains your blood vessels to be more elastic and responsive, leading to lower blood pressure and healthier circulation overall.
2. Reduced Inflammation
Inflammation is a natural immune response in the body, but chronic inflammation can contribute to joint pain, muscle soreness, and other health issues. Cold water exposure and cold plunging can effectively reduce inflammation.
When you take an icy plunge, your sympathetic nervous system activates, triggering your blood vessels to constrict. This reduces blood flow to areas experiencing inflammation, helping decrease swelling and discomfort. In addition, the cold also numbs nerve endings, providing natural pain relief.
Ice baths can be highly effective in reducing delayed onset muscle soreness (DOMS) following intense exercise. Particularly for athletes aiming to enhance their post-workout recovery, cold plunging proves to be exceptionally advantageous.
3. Stronger Immunity
Frequent cold water exposure provides a stressor that strengthens your immune response. Taking routine cold showers or baths can help reduce incidences of sickness like colds and flu.
Cold plunge benefits your immune system in several ways:
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Activation of white blood cells that fight infection
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Flushing toxins and waste through the lymphatic system
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Increasing levels of norepinephrine and beta-endorphins that regulate immune function
The shock of cold on your body prepares it to handle physiological stress, leading to long-term resilience.
4. Elevated Energy and Alertness
While an icy dip may not seem energizing initially, cold water immersion provides an invigorating rush of adrenaline and noradrenaline. As your heart rate and blood pressure increase, your body enters a state of heightened alertness.
In addition, the ice-cold temperatures lower your body’s cortisol levels, the stress hormone that induces fatigue. This leaves you feeling refreshed and rejuvenated.
5. Improved Mood and Focus
The mental health benefits of cold water therapy are just as powerful as the physical effects. Cold plunges may stimulate the release of beta-endorphins – “feel-good” hormones in the brain. This helps elevate mood and induce a euphoric after-effect post-immersion.
Cold water exposure is also shown to reduce depression and anxiety. The cold triggers modulations in the autonomic nervous system that have an antidepressant effect.
Finally, the intense stimulation of cold makes you hyper-present as the body enters survival mode. This trains your focus and willpower, leading to increased productivity.
Experience the Benefits of Medical Frozen™ Cold Plunges
Now that you know about the many health benefits of cold plunging, consider acquiring your own cold plunge tub with Medical Frozen™ offered by Airpuria.
Airpuria offers innovative cold plunge pools designed for home use with advanced features like:
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Built-in filtration system for crystal-clear water
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Precise digital temperature controls
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Insulated exterior for energy efficiency
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Plug and play for easy setup
Discover the perfect fit for your needs among the range of cold plunge models that Airpuria offers: standard, extra-large, and commercial sizes, catering to individual or group preferences. For added luxury, certain premium models are equipped with convenient accessories such as steps, weather-resistant counters, essential oil infusers, and steam generators.
The Medical Frozen cold plunges we offer are meticulously crafted using medical-grade materials and cutting-edge technology, ensuring top-notch quality. In addition, we offer flexible financing options (located below) for those who qualify, making the acquisition process hassle-free.
How To Safely Enjoy Cold Plunging
While cold water immersion offers many benefits, it’s important to ease into the practice safely. Here are some tips for getting started:
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Start with cold showers. Gradually decrease the temperature over time.
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Only plunge for 1-3 minutes max when beginning. Slowly increase duration.
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Wear insulated gloves and socks to protect extremities from excessive cold exposure.
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Keep a robe, towel, and slippers accessible for warming up afterwards.
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Take slow deep breaths and focus on feeling grounded when immersed.
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Listen to your body. Get out immediately if experiencing any pain or discomfort.
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Avoid cold plunging on a full stomach. Wait 2-3 hours after large meals.
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Stay hydrated before and after each session to avoid dizziness or nausea.
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Check with your doctor before cold plunging if you have health conditions like hypertension or asthma.
With the proper precautions, almost anyone can safely reap the rewards of routine cold therapy.
Get the Most from Your Cold Plunges
Now that you know about the multitude of benefits, you may be ready to take the icy plunge yourself. Here are some tips to maximize results:
Prepare Your Space
To make cold plunging a regular and convenient practice, it's beneficial to have a designated area set up. If you prefer doing outdoor cold plunges, ensure the ground is flat and free from any debris for safety. In addition, keep towels, robes, and slippers nearby to quickly warm up after the plunge.
For indoor use, you have various options to consider, such as using a bathroom, basement, or garage. These spaces can work effectively as dedicated areas for your cold plunging sessions, offering privacy and comfort within the convenience of your home.
Use Proper Attire
Opting for minimal and snug clothing while cold plunging is essential to reduce water drag and enhance the experience. For men, wearing shorts or briefs is recommended, while women can opt for a swimsuit or a sports bra paired with shorts. Donning a swim cap not only keeps the head warm but also ensures hair is securely in place.
To avoid discomfort, it's best to limit the use of jewelry and accessories, as they can pinch or cause inconvenience during the plunge. Also, be prepared for rewarming by having layers of warm clothing ready for a cozy and comfortable post-plunge experience.
Time It Right
The optimal time for a cold plunge varies depending on your goals. To invigorate yourself and start the day with energy, take a plunge in the morning. For improved post-workout recovery, when your muscles are warm and blood circulation is high, is the ideal time. If you seek a relaxing pre-bedtime ritual, finish your cold plunge session 1-2 hours before sleep, allowing your body temperature to stabilize for a more restful rest. Simply tune in to your body's signals and select the timing that best aligns with your objectives and preferences.
Start Short
Starting your cold plunging journey with short dips of 10-30 seconds is recommended, gradually progressing to a maximum duration of 1-3 minutes. Consistency is vital, even if you begin with brief plunges, as it helps your body acclimate to the cold water. Remember to conclude each plunge with slow, deep breaths, promoting relaxation and aiding in the adaptation process.
Use Cycles
When starting with cold plunging, consider adopting cycles of multiple short plunges instead of a single long one. This approach helps prepare your body for the cold exposure gradually. Try engaging in cycles of 30-90 seconds of being in the cold water, followed by 60 seconds out of the water to warm up. This alternating pattern aids in easing your body into the experience and enhances its ability to adapt to the cold.
Go Deeper
Submerge up to your neck and fully immerse your torso for maximum effects. Keep moving your limbs and torso during the plunge. Briskly rub the body after exiting to improve circulation.
Combine with Contrast
Alternate between hot and cold for added benefits. You can also pair your cold plunge with a hot shower, bath, or sauna session, as this contrast optimizes blood flow.
Stay Hydrated
Drink plenty of water before and after plunging to avoid dizziness. In addition, refrain from drinking and avoid alcohol close to plunge times as it increases cold sensitivity.
Use Devices Safely
To protect your devices from potential damage, it's advisable to refrain from bringing phones and electronics close to the cold plunge area, as the extreme temperature and moisture can be harmful. However, if you find it necessary to have them nearby, use a waterproof case to shield them from potential water exposure and safeguard against any adverse effects caused by the cold environment.
Introducing Medical Frozen™ Cold Plunges
For effortless cold plunging at home, Medical Frozen™ cold plunge pools offered by Airpuria provide the ideal solution. These innovative cold plunge tubs are designed with features for safe, convenient, and comfortable use.
Airpuria offers premium Medical Frozen™ models in a range of sizes:
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Standard Plunge: Fits users up to 6’1” and 275 lbs
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X-Large Plunge: For users up to 6'6" and 350 lbs
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Commercial Plunge: Heavy duty for frequent community use
Experience the pinnacle of cold plunging with the Medical Frozen™ range offered by Airpuria, revealing cutting-edge features and unparalleled performance. Enjoy precise temperature control at your fingertips through user-friendly digital panels. With their climate-controlled chilling system, you can immerse yourself in water-cooled as low as 37°F without the hassle of adding ice, ensuring your cold plunge is always ready when you are.
Constructed with durability in mind, the exterior shell is crafted from robust, military-grade materials, capable of withstanding frequent use and exposure to the elements. These cold plunge tubs prioritize energy efficiency with the inclusion of FoamSeal™ insulation, maintaining the desired temperature while conserving power.
Several deluxe Medical Frozen™ models come with bonus accessories for enhanced comfort and convenience:
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Heavy-duty Step: Provides easy, safe entry and exit
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Essential oil infuser: Adds therapeutic aromas during sessions (such as Frozen 6™)
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Weather-resistant counter: Keeps towels and other accessories dry and close
The healing rush of cold water awaits with your own cold therapy. Contact the Airpuria team to learn more and get started on your wellness journey.
Frequently Asked Questions
How cold does the water need to be to get benefits?
Water between 50-60°F is ideal. Colder is not necessarily better, as water below 50°F increases the risk of hypothermia. Most benefits can be achieved in water between 55-58°F.
When is the best time for cold plunging?
The best time is in the morning to boost energy and metabolism throughout the day. You can also plunge after workouts when muscles are warm. Avoid before bed as it may disrupt sleep.
Is warm water immersion effective too?
While not as intense, warm water (92-96°F) provides circulation benefits. Contrast therapy (alternating warm and cold water) helps reduce muscle soreness. Cold is best for anti-inflammatory effects.
How long until I see benefits from cold plunging?
Positive effects like increased energy and circulation can be felt immediately. But allow 1-2 weeks of frequent cold plunging to experience benefits like reduced inflammation and improved immunity.
Can I cold plunge every day?
It's best to start with 2-3 cold plunge sessions per week. Gradually increase frequency as your body adapts. Take rest days as needed. Daily plunging is safe depending on the water temperature and your stress response.
Experience Cold Plunging with Your Own Medical Frozen Plunge
Discover the incredible health benefits of cold plunging and embark on your cold tub journey with Medical Frozen™ Cold Plunges offered by Airpuria.
Embrace the world of cold plunging for enhanced health and wellness starting today. If you have any inquiries about the Medical Frozen™ tubs that Airpuria offers, or any financing questions, don't hesitate to contact the Airpuria team.
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Phone: 773.337.8822
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Email: sales@airpuria.com
Explore Ice Bath Financing Options from Airpuria
The investment in a quality cold plunge can offer years of health benefits and enjoyment. To make this accessible to more people, we offer financing for those who qualify: