The science of cold plunging: how this practice benefits your mind and body

If you're not familiar with the practice of cold plunging, it's exactly what it sounds like: submerging the body in cold water for a certain period.

The most common form of cold plunging is taking an ice bath (or cold plunge), but there are other variations, including cryotherapy and swimming in freezing lakes or oceans.

It's gaining popularity as an activity that can help improve health and well-being. In this article, we will look at some of the science behind why people do it and whether or not they should.

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Science behind cold plunging

Increases heart rate and blood pressure (Image via Pexels/Monstera)

The science behind cold plunging is pretty simple. When you first jump into a pool or lake, the body goes through what's known as cold shock. This initial reaction includes an increase in heart rate and blood pressure, which can cause dizziness and fainting if you're not careful.

However, after this initial shock wears off (usually within 30 seconds), the body begins adapting to the temperature change by dilating blood vessels near the surface of the skin.

This process helps explain why some people get goosebumps when they step outside on a brisk day: The tiny hairs on their arms stand up straight so that there's more surface area available for warming up via convection currents created by wind blowing across them. That helps keep them warm despite being exposed directly to cold temperature.

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Cold plunging techniques

Start with one minute, and gradually increase your time. (Image via Pexels/Agung Pandit)

You can cold plunge in many ways. The most common way is to take a shower or bath and jump out and towel off.

Another option is to fill up your tub with ice cubes and water, and sit there for about ten minutes before jumping out. You can also try dipping your toes into icy water if you feel brave.

The first time you try this practice will likely be uncomfortable, but that's part of the point. The body needs time to adjust so that over time, you will start feeling less cold when you plunge into icy waters or showers.

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Health benefits of cold plunging

Cold plunging has many benefits, including:

1) Improved sleep

Increases serotonin (Image via Pexels/Ekaterina Bolovtsova)

Cold water immersion is known to reduce stress and aid in relaxation. This can help you get a better night's rest, which will leave you feeling more energized during the day.

2) Increased endorphins (the 'feel good' hormone)

Endorphins are produced by the body when exposed to cold temperatures. They're responsible for that post-swim high.

3) Increased serotonin production (which helps improve mood)

Cold temperature exposure increases the production of the hormone serotonin, which helps regulate mood.

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Risks of cold plunging

While there are benefits to cold plunging, there're also some risks to be aware of. The most common side effect is hypothermia, which can occur when you're exposed to cold temperature for too long or if your body isn't acclimated to the temperature change.

In severe cases, hypothermia can lead to death, so it's important that you follow these guidelines:

• Stay warm before and after your dip in the pool. If possible, wear a swimsuit under your clothes so that when you get out of the water and into dry clothes (and/or air conditioning), it won't feel like stepping into an ice bath.
• Don't go alone. If at all possible, bring someone along who knows CPR and first aid so that they can help rescue you if necessary (or call 911).
• Don't dive headfirst into any body of water without checking its depth-first; that includes lakes and pools.

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Improves overall well-being. (Image via Pexels/Monstera)

In conclusion, cold plunging is a simple yet effective practice that can have numerous health benefits.

With some precautions and practice, anyone can start incorporating cold plunge into their wellness routine. So, why not take the plunge and see how cold water immersion can benefit your body and mind?