Cold plunging is all the rage but the benefits are not just for elite athletes and biohackers like social media may make things out to be—it’s an ancient practice with modern-day benefits that can transform your body and mind and is a great tool for anyone, regardless of age or fitness level. Whether you’re recovering from intense workouts, looking to reduce stress, or combating the effects of sitting at a desk all day long, cold water immersion is a powerful tool for your overall wellness. Let’s dive into why a cold plunge should be part of your routine and how it can benefit everyone— beyond just biohackers!

What is Cold Plunging?

Cold plunging involves submerging your body in cold water - typically between 33°F and 55°F - for a short period. This practice has been used for centuries to promote physical recovery, boost circulation, and enhance mental resilience. Whether you are out in nature near an ice lake, hopping in a freezing shower, or taking the plunge in a RESET studio, the cold water offers so many benefits. While the initial shock of the cold can feel intense, the long-term benefits make it well worth incorporating into your routine. The cold plunge can be a challenging practice but you’ll step out of that cold water feeling like a superhuman. And remember, Resetter – you can do hard things!

Physical Benefits of Cold Plunge

1. Reduces Inflammation and Muscle Soreness

Cold immersion constricts blood vessels and reduces inflammation, helping your body recover faster from workouts, injuries, or even daily physical strain. It’s a go-to recovery tool for athletes, but it’s just as beneficial for anyone dealing with muscle soreness or joint pain. It helps with knee pain, hip pain, neck or back pain, and so much more.

2. Boosts Circulation and Cardiovascular Health

When you expose your body to cold water, your blood vessels constrict and then expand when you warm up. This process improves circulation, strengthens blood vessels, and supports cardiovascular health over time. Better circulation also means that your body can transport oxygen and nutrients more efficiently, benefiting overall longevity.

3. Enhances Metabolism and Fat Burning

Cold plunging activates brown fat, a type of fat that burns energy to generate heat. This can help boost metabolism and improve the body's ability to regulate temperature and burn calories. You will not only burn calories while you’re in the cold water, but studies have also found that an ice bath can increase your metabolic rate by up to 80%, which means you will burn additional calories long after leaving the water. Over time, regular cold exposure can contribute to improved weight management and metabolic efficiency.

4. Strengthens the Immune System

Studies show that regular cold exposure increases white blood cell production, which helps fight off illnesses and boosts overall immunity. Those who incorporate cold therapy into their routines often report fewer colds, better resilience against seasonal illnesses, and an overall stronger immune system.

5. Enhances Sleep Quality

Surprisingly, cold plunging can help regulate body temperature and activate the parasympathetic nervous system which is our ‘rest and digest system’, promoting deeper, more restful sleep. If you struggle with insomnia or restless nights, a short cold plunge in the evening can help prepare your body for better sleep. Cold plunging is often used as a tool to energize the body, but it offers so much more and is a great tool for any time of day!

Mental Benefits of Cold Plunge

6. Reduces Stress and Anxiety

Cold exposure activates the parasympathetic nervous system helping to reduce stress and promote relaxation. The initial shock of the cold water forces deep breathing, which can improve mindfulness and lower cortisol levels (the stress hormone). Like with any difficult activity, over time, this practice can help you develop greater resilience to daily stressors.

7. Boosts Mood and Mental Clarity

Cold plunging triggers the release of happiness hormones like endorphins and dopamine, and tiny neurotransmitters responsible for improved mood, focus, and mental alertness. Many people report feeling euphoric and clear-headed after a plunge, making it a great way to start the day with a fresh mindset. We always recommend ending your RESET session on cold for this exact reason!

8. Improves Resilience and Mental Toughness

Embracing discomfort in the cold builds mental resilience. Over time, regularly exposing yourself to controlled stress (like cold plunging) can improve your ability to handle everyday challenges with a stronger mindset. This psychological benefit extends beyond the plunge, helping you develop a more disciplined and determined attitude in other aspects of life. As we always say, you can do hard things!

9. Helps Combat Symptoms of Depression

Cold therapy has been linked to increased production of mood-enhancing neurotransmitters, which can help alleviate symptoms of depression. The immediate shock of cold water forces the body into a state of alertness, often resulting in an immediate mood boost that can last for hours.

Honorable Mentions! Some Additional Benefits of Cold Plunging

10. Improves Skin and Hair Health

Cold water immersion tightens pores, reduces skin inflammation, and helps prevent acne. If you have ever seen someone use an ice roller on their face, the same idea applies to cold water. The cold water constricts your blood vessels, which leads to less inflammation and regulates oil production in the skin, leading to fewer breakouts. It also strengthens hair follicles, making hair look shinier and healthier over time.

11. Increases Energy Levels

The shock of cold water stimulates the nervous system and boosts alertness. Many people replace their morning coffee with a cold plunge to kickstart their day with this natural energy source!

12. Encourages Mindfulness and Focus

Cold plunging requires you to be fully present in the moment and is one of the many reasons people love it. By focusing on your breath and embracing the cold submersion, you develop mindfulness skills that carry over into so many other areas of life.

Who Can Benefit from Cold Plunging?

Desk Workers: Combat the Effects of Sitting All Day

If you spend hours working at a computer, you likely have experienced poor circulation, stiffness, and or general aches and pains throughout your back and legs. Cold plunging counteracts these effects by stimulating blood flow, reducing inflammation, and improving energy levels. If you find yourself feeling stiff at the end of your workday, heading into some cold water may be just what you need.

Those Struggling with Mental Health

Cold therapy is a natural way to combat stress, anxiety, and even symptoms of depression. The physiological response to cold water can help regulate mood and promote emotional balance. Many people who struggle with mental health issues find that cold plunging becomes a therapeutic and empowering routine and is worth working in your routine if mental health is a personal struggle.

Moderately Active Individuals

If you work out casually but struggle with soreness and recovery, cold plunging can help your muscles repair faster, allowing you to stay consistent with your fitness routine. This also includes parents of young children getting up and down off the floor a lot, people who work a labor-intensive job or are on their feet all day, and people who are busy with housework. Whether you’re a weekend warrior, busy parent, or just someone who enjoys daily movement, this practice can help keep your body feeling its best.

High-Performance Athletes

Cold therapy is a staple in elite athletic recovery, helping reduce lactic acid buildup, prevent injuries, and enhance endurance. It allows athletes to push harder while recovering faster between sessions. Many professional sports teams and Olympic athletes incorporate cold plunging into their training regimens to optimize performance and if you are training for something grueling, cold plunging is a necessity in your routine to help you get there.

How to Incorporate Cold Plunging into Your Routine

If you are new to the cold plunging world, here are a few tips and tricks for how to prepare for your first cold plunge experience.

Start Slow – Begin with short plunges (30 seconds to 2 minutes) and gradually increase your time as your body adapts.

Control Your Breathing – Focus on slow, deep breaths to stay calm and get the most out of the experience. This is the most critical part of the process, yet is often the hardest to master. Breathing techniques like box breathing help regulate the nervous system and help you lean into the moment.

Pair It with Heat Therapy (Contrast Therapy) – Alternating between cold and heat can maximize recovery benefits. This provides the ultimate flush for your system. After you cold plunge at RESET, you will be guided into the hot tub and do a few rounds between hot and cold water. This can also be accomplished at home with a freezing shower and then switching to a warm one, in case you don’t live near a RESET!

Stay Consistent – Like any wellness practice, regular cold plunging yields the best results. The more you plunge, the less daunting it will be, the more you will feel the impact of the benefits, and you will find yourself becoming addicted to the experience.

Meet You in the Cold!

Cold plunging is more than just a hip trend that social media gurus are raving about —it’s a scientifically backed wellness practice that benefits your body and mind. Whether you’re looking to recover faster, boost your mood, or combat the effects of a desk job, incorporating cold plunging into your routine can be a game-changer.

Ready to experience the benefits firsthand? At RESET Mind and Body, our cold plunge sessions are available to help you feel refreshed, resilient, and ready to take on life with renewed energy. If you’re new, a guidance specialist will be there to coach you through the entire experience so you know exactly what to expect. Take the plunge—you won’t regret it!