Cold Plunge: A Beginner's Guide | Benefits, How to Do It, and What to Watch Out For

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Cold Plunge, Haters, and Wellness: A comprehensive guide to the new lifestyle for those who hate cold water

Hello, I'm John, a veteran blog writer. Today, I'm going to explain in detail about the recently popular lifestyle "Cold Plunge" in an easy-to-understand way, especially for those of you who think "I just don't like cold things..." (yes, haters!). It's been getting a lot of attention as a new approach to "wellness," but what exactly is it? From its relaxing effects to mental strengthening, let's take a look at its appeal, how to put it into practice, and any questions you may have!

Basic information: What is a cold plunge? Is it okay for people who don't like cold water?

"Cold plunge" literally means "immersing yourself in cold water." Specifically, it is a health method in which you immerse yourself up to your neck in cold water below 15°C for a few minutes. It is also called an ice bath. You may have a strong image of athletes doing it to recover from fatigue, but recently it has become popular among the general public as it is expected to have various wellness effects such as stress reduction, mood improvement, and immune system boosting.

"But it definitely can't be cold!"I can almost hear you saying that. Yes, I understand. That's what I thought at first too. If you watch TikTok, you'll see a lot of people trying it out saying things like, "I absolutely hate being cold but this works or whatever." In fact, this "intentionally putting yourself in an uncomfortable situation" is one of the unique features of the cold plunge. It also has the aspect of cultivating mental toughness and increasing self-esteem by giving you a sense of accomplishment. There was an Instagram post that said, "Come plunge, breathe, and feel everything leave your body," and that's exactly the feeling we're aiming for.

The problems that cold plunge aims to solve are the stress, lack of concentration, and chronic fatigue that are rampant in modern society. Many people testify that by adopting this habit, they feel refreshed and energized, as if they are pressing a "reset button" on their mind and body.

To summarise its unique features:

Intentional Embracing Discomfort: Brief exposure to the stress of cold triggers an adaptive response in the body.
Mental challenges and overcoming: An experience of overcoming the feeling of "I hate being cold" (your inner hater!).
Refresh your mind and body: The mood-changing effect of receiving intense stimulation in a short period of time.
Community Presence: There is a lively exchange of experiences and information to maintain motivation on social media.

Resources to get started and practice hurdles: Can anyone do the cold plunge?

You may be wondering, "Doesn't cold plunge require special equipment and be expensive?" In this section, we'll look at what you need to get started with cold plunge (resources), its accessibility, and how that affects its popularity and sustainability.

Supplies needed:

Basic stuff:
- Bathtub or large container: A bathtub at home will do, and there are also purpose-built portable plunge pools on the market.
- cold water: Use tap water or add ice to adjust the temperature. The aim is to keep it below 15°C.
- Thermometer: This is useful for accurately measuring the water temperature.
- timer: Control the soaking time. Start with 30 seconds to 1 minute.
Good to have:
- Towels and hot drinks: To warm up after the plunge.
- Anti-slip mat: As a safety measure.

Accessibility (distribution):

Cold plunges are actually very easy to start. If you use your own bathroom at home, there is almost no initial cost. Some gyms and wellness facilities have dedicated cold plunge facilities (for example, set plans such as "60 mins Sauna + Cold Plunge All for £35" can be seen overseas), but you don't necessarily have to go there. This "ease" is one of the reasons why many people try it.

Hurdles to implementation (like price):

The biggest hurdles are the fear of the cold and the difficulty of continuing. In a sense, this could be called the price of cold plunge. However, as many practitioners say, once you get over this initial cost, the benefits (refreshment, sense of accomplishment, health benefits) are great, which motivates you to continue. There was a Facebook post that said, "Today's First – Cold Plunge I'm not ashamed to admit that I didn't last very long… but it was definitely refreshing and rejuvenating!" But you don't need to aim for perfection right from the start.

While it is highly accessible (easy for anyone to start), there is a mental barrier to entry (resistance to the cold). This balance is what makes Cold Plunge so appealing and challenging. And it is this "challenge" that attracts so many people, even those who were "haters," and may be captivated by it.

The "technical" mechanics of the cold plunge: Why is cold water good for you?

Now, let's take a quick look at the "technical mechanism" of why cold plunge is said to be good for you. I'll explain it in simple terms so you can understand.

How your body responds to cold water (kind of like basic AI technology):

Constriction and dilation of blood vessels (vasoconstriction and vasodilator):
When you enter cold water, your body first constricts the blood vessels on the surface (vasoconstriction). This is a defense reaction to maintain the body's core temperature. Then, when you get out of the water, your blood vessels expand (vasodilation). This pumping action is thought to promote blood flow, making it easier to flush out fatigue-causing substances and transport nutrients.
Hormonal secretion:
Cold water stimulation stimulates the secretion of certain hormones.
- Noradrenaline: It is one of the "fight or flight hormones" and increases concentration and alertness. It also has a mood-boosting effect.
- Endorphins: Also known as a "brain drug," it has the effect of suppressing pain and bringing about a sense of well-being. This may be why you feel refreshed after a cold shower. As an expert in the NY Post article states, "Think of it as a mini 'shock' to your system," this shock is a good stimulus.
Suppresses inflammation:
Cooling can help reduce muscle inflammation and swelling caused by exercise. This is the same principle as when athletes use ice. The words in a Facebook post, "You know what the best anti-inflammatory is? Not hating yourself… We talk so much about turmeric, cold plunges…" are very thought-provoking. Cold plunges themselves have anti-inflammatory properties, but it's also important to have a positive attitude when doing it.
Activation of brown fat cells:
Brown fat cells burn fat to keep the body warm, and it is said that activating these cells through cold stimulation can help increase metabolism.

Special techniques (breathing techniques, etc.):

Some people combine the cold plunge with certain breathing techniques (such as the Wim Hof method) to enhance the effect and to increase tolerance to cold. Deep, slow breathing helps to relax the body and suppress the panic reaction. I remember the saying "Come plunge, breathe, and feel everything leave your body". Being aware of your breath is very important in overcoming mental barriers.

In this way, cold plunge is not just "taking a cold bath", but a scientifically based practice that brings about wellness effects by eliciting various physiological responses in the body. As TikTok calls for "Explore cold plunge techniques used for wellness", it might be fun to find a method that suits you.

How to Deal with Haters and the Practitioner Community

Although Cold Plunge is a solitary endeavor, it does have a thriving community. But as with any trend, there are bound to be skeptics, or "haters." Here, we take a look at the Cold Plunge community and how they're dealing with those voices.

Champions and community action:

Cold plunge is promoted by a wide range of people, including athletes, wellness coaches, and health and fitness influencers. They share their experiences and scientific evidence on social media (TikTok, Instagram, Facebook, etc.), blogs, and podcasts (for example, wellness shows like "Detox Retox with Tom Schwartz"). If you look at the hashtag #coldplunge on TikTok, you'll see a huge number of videos posted (and often searched in combination with specific people's names like "Cold Plunge Gia Duddy"), sharing their daily challenges, the results they've achieved, and sometimes even their failures. Posts like "Daily Motivation on Cold Plunges: Day 912" show the power of persistence and the support of the community.

Online communities have formed where beginners can ask questions, experienced people can offer advice, and each other can offer encouragement. Posts like "Debs first time in the cold plunge. How do you think she handled it?" create a warm and supportive atmosphere for newbies trying out the cold plunge.

Who are the "haters"? How to deal with them:

There are several types of "haters" that we can think of.

People who simply don't like the cold: "I absolutely hate being cold." For them, the cold plunge may be nothing but hardship. The community does not force these people, but rather takes an approach to get them interested by carefully explaining how to get used to it little by little and the benefits that can be obtained.
For those skeptical: People who think "cold plunges may be overrated" - even experts like Mark Sisson - can say this. We try to educate people by presenting scientific evidence and sharing personal experiences. We need to be honest and communicate the real benefits and drawbacks, rather than making exaggerated claims.
Bucking the trend: Whenever something new becomes popular, a certain number of counter-thesis will appear. In this regard, the general attitude is to accept constructive criticism, but to calmly respond to simple negativity.

What's important is that the Cold Plunge community doesn't completely ignore the opinions of "haters," but rather sees them as a starting point for dialogue. As the saying goes, "Cold plunge haters, this one's for you...," there is a movement to encourage more people to understand the essence of the issue by speaking to people who are uncomfortable with it. After all, wellness is about facing yourself, and it's important not to be too influenced by the opinions of others. The aforementioned saying, "The best anti-inflammatory is not to hate yourself," resonates here as well.

Use cases and future prospects: What's next for Cold Plunge?

Is cold plunge just a passing fad? Or will it become a part of our lifestyle? Let's take a look at some specific uses for cold plunge and its future potential.

Current main use cases:

Athlete Recovery:
This is the most well-known use case, and is used by many professional athletes and people who train regularly (see TikTok's "#fyp #athlete #coldplunge" posts, for the purpose of reducing muscle inflammation and speeding up recovery after intense exercise).
Stress Management and Mental Health:
It is said that the process of adapting to cold water regulates the autonomic nervous system and increases stress resistance. It has also been reported that the sense of exhilaration and accomplishment after plunging leads to improved mood and reduced depression. It is gaining attention as a way to strengthen the mind, as seen in the search results on TikTok for "how to overcome mental barriers for a healthier lifestyle."
Improved Sleep Quality:
Cold plunge acts on the body's thermoregulatory center, which is expected to result in improved sleep quality and help you fall asleep more easily.
Supports immune function:
Some research suggests that regular cold exposure may increase white blood cell count and strengthen the immune system.
General wellness practices include:
More and more people are adopting cold plunges as a habit to improve their daily vitality and balance their mind and body, rather than just aiming for specific effects, such as "Weekly Cold Plunge Benefits for Health and Wellness." As the phrase "Explore the transformative benefits of cold plunges for relaxation and rejuvenation" suggests, it is becoming recognized as a way to improve the quality of life.

Future Outlook:

Popularization of home cold plunge equipment:
We're likely to see an increase in products that make it easier and more comfortable to take a cold plunge at home. Currently, there are portable bathtubs and cooling devices, but we'll see more developments.
Standardization of services in wellness facilities:
Gyms, spas, and yoga studios may soon offer cold plunges as standard alongside saunas, and combinations like the "60 mins Sauna + Cold Plunge" seen on Instagram will become more commonplace.
Scientific research advances:
As more detailed scientific evidence is accumulated about the various effects of cold plunge, it may also be used in the fields of medicine and preventive medicine.
Developing personalized protocols:
A protocol may be developed that determines the optimal water temperature, time, frequency, etc., to suit an individual's constitution and goals.

There was an Instagram post titled "2025 — the year of wellness 🙌," and the cold plunge is likely to play an increasingly important role in the future as wellness-oriented trends grow. Taking on the cold may be an attractive option that combines the "easy, extraordinary experience" and "proven effects" that modern people are looking for.

Compared to other wellness practices: What makes the cold plunge so great?

There are many different wellness practices out there. Meditation, yoga, sauna, exercise, etc. So, what are the strengths and characteristics of the cold plunge compared to these practices? Let's compare it with some representative practices so that even those "haters" who don't like cold water can understand.

Custom	Main Effects and Purposes	Comparison with Cold Plunge and its Features
Cold Plunge	Suppresses inflammation, relieves fatigue, improves mood, improves stress resistance, and awakens	Intense stimulation in a short period of time. Strong mental challenge. Kind of like "shock therapy." Relatively easy to prepare.
Sauna (Heat Therapy)	Relaxation, blood circulation, detox, improve sleep	The main focus is on comfort through warmth. It is an approach that contrasts with cold plunge, but combining it with "alternate hot and cold baths" can have a synergistic effect.
Meditation and Mindfulness	Stress reduction, concentration improvement, mental stability	The approach is primarily mental. Breathing and focusing on the senses during the cold plunge incorporate mindfulness elements. No physical preparation is required.
Yoga Pilates	Improve flexibility, strength, posture, relaxation	Combining physical exercise with mental stimulation, the cold plunge is a more passive yet intense physical stimulation, and is also great for post-yoga recovery.
Aerobic exercise (running, etc.)	Improve cardiopulmonary function, increase endurance, relieve stress, and manage weight	An active approach. Cold plunges are used to recover from fatigue after exercise. As the title of the podcast "Walk, Don't Run And Other Important Health Shifts With Mark Sisson" suggests, there is a movement to reconsider excessive exercise, and cold plunges can be considered a different kind of physical "challenge."

Cold Plunge's Unique Advantages:

Time Efficiency: In many cases, you can feel the effects within just a few minutes, which is a huge benefit for busy modern people.
Mental fulfillment: Overcoming the obvious hurdle of being "cold" increases self-efficacy and confidence. Perhaps this sense of accomplishment is behind the statement, "I absolutely hate being cold but this works."
Instant Refreshing Effects: The post-plunge feeling is refreshed and refreshed like few other wellness routines.
Ease of access: Anyone can try this at home (as long as they have no health issues) by using ice in their bathtub.

Of course, there is no "best" wellness habit. It is wise to combine these and choose the one that suits you best, depending on your lifestyle and goals. However, the cold plunge could be a very attractive option, especially for those who want to get a strong sense of stimulation and accomplishment in a short amount of time, or who want to change up their monotonous daily routine, as well as former haters who find value in taking on a difficult challenge.

Risks and Precautions: How to Cold Plunge Safely

Cold plunge has many benefits, but at the same time, there are also some risks and things to be aware of. Especially for beginners, it is most important to practice safely. To avoid saying "This isn't what I expected...", make sure you keep the following points in mind.

Physical risks:

Heart strain: Sudden immersion in cold water can cause a sudden rise in blood pressure or arrhythmia, so people with heart disease or high blood pressure should be especially careful.Be sure to consult your doctor beforehand.
Hypothermia: Being submerged in cold water for too long can dangerously reduce your body temperature, so it's important to start with short periods of immersion (30 seconds to a minute) and work your way up to it.
Frostbite: Extremely cold water (such as ice directly touching the skin) or prolonged use can damage skin tissue.
Shock reaction (cold shock): The moment you enter cold water, you may stop breathing or panic, so enter the water slowly and be aware of regulating your breathing.

Practical Notes (Volatility and Scams):

Don't overdo it: Don't force yourself to do it if you're not feeling well that day or if you feel very cold. Don't feel pressured to do it every day. It's important to be honest and say "didn't last very long" in your TikTok post.
Gradual acclimation: It is a good idea to gradually get your pet used to the water, starting with just its feet, then just its lower body. Don't make the water too cold all of a sudden, but try starting with around 15°C.
If you are doing this alone, be careful: Especially in the beginning, it's a good idea to have someone to watch over you. Be prepared for the worst case scenario.
Beware of exaggerated information (scam information): On social media, you may come across information that overly emphasizes the effectiveness of a product, such as "Do this and all your diseases will be cured." Refer to scientifically based information and make a calm judgment. Refer to realistic information sources such as "Explore the surprising health benefits of a weekly cold plunge."
Post-Plunge Care: As soon as you get out of the water, dry yourself off, put on warm clothes, and drink hot drinks to warm yourself up.

Regarding regulations:

There are no laws regulating cold plunges themselves, but if they are offered in public baths or wellness centres, they must follow the safety and hygiene standards of the establishment. If you do it at home, you do it at your own risk and need to take extra precautions.

Approaching the cold plunge with safety as your number one priority will help you maximize its benefits. After all, the journey from "hater" to "enthusiast" won't be as enjoyable if it's not safe!

Expert opinion and analysis: What does Cold Plunge have to say about it?

What do experts say about the cold plunge? Here are some opinions and analyses from experts in various fields that should help you understand the cold plunge better.

Sports Medicine and Physiotherapy Specialists:
Many athletic trainers and physical therapists support cold plunge as a means of suppressing inflammation and relieving muscle pain after exercise. However, it has been pointed out that timing, time, and temperature setting are important, and excessive cooling may slow recovery. Many people believe that it should be viewed as merely a supplementary recovery method.
Cardiologist/cardiologist:
There are concerns about the effects on the heart. Sudden exposure to cold constricts blood vessels and raises blood pressure, so it is warned that people with pre-existing cardiovascular conditions are at high risk. Even for healthy people, it is recommended to warm up before entering the water and to enter the water gradually.
Psychiatrist/Psychologist:
There are positive opinions about the effect of improving stress tolerance and mood. The idea is that intentionally exposing yourself to unpleasant stimuli (eustress - good stress) will increase your mental resilience. It has also been pointed out that the sense of accomplishment and release of endorphins after plunging may have a positive effect on mental health. As the keyword "how to overcome mental barriers" indicates, this psychological aspect is considered important.
Wellness researcher and blogger:
Some experts, such as Mark Sisson, a primal health advocate, say that cold plunges may be overrated. While he acknowledges the benefits of cold plunges, he warns against treating them as a panacea. He believes it's important to balance them with other health habits.
Additionally, a Facebook post from Transform With Tilly reads, "You know what the best anti-inflammatory is? Not hating yourself… We talk so much about turmeric, cold plunges…," suggesting that self-acceptance and an overall healthy lifestyle are more important than sticking to a specific method like the cold plunge.
Traditional medicine perspective:
Some traditional medicines (such as the Scandinavian sauna and cold bath) have long believed that exposure to cold can have health benefits, and this traditional wisdom is what's behind the modern-day popularity of cold plunges.

Overall, experts recognize the potential benefits of cold plunge, butIt is not suitable for everyone and should be used carefully depending on individual health conditions and goals.It seems that many people have this opinion. In particular, if a person who was a "hater" is trying it, it is recommended that they do not have excessive expectations and try it little by little while consulting with their own body.

Latest News and Roadmap Highlights

The world of cold plunge is also evolving day by day. Here, we will introduce some recent related news and future trends (roadmap highlights).

Latest news:

Diversification of household ice bath products:
Specialized ice baths, once expensive and difficult to set up, are now available in a variety of more affordable and portable options, including inflatable and foldable options.
Increased adoption in wellness retreats:
Cold plunge experiences are increasingly being offered alongside saunas at wellness retreats and luxury hotels around the world, and are gaining in popularity due to the special environment and expert supervision offered.
Research on the effects on mental health:
Small studies are beginning to suggest that cold therapy may help reduce symptoms of anxiety and depression. Larger studies are anticipated.
The continued popularity of social media challenges:
Hashtag challenges like #coldplungechallenge remain popular on TikTok and Instagram, and people are even starting longer-term challenges like Daily Motivation on Cold Plunges: Day 912 to keep the community fired up.

Future roadmap (projected trends):

Introducing the Smart Cold Plunge:
We may see the emergence of smart cold plunge products that utilize IoT technology, such as apps that can manage water temperature and time, or even link with vital signs to suggest the optimal plunge.
Generalization of "contrast therapy":
"Contrast therapy," alternating between sauna (hot) and cold plunge (cold), will become more common, with many facilities starting to offer packages such as "60 mins Sauna + Cold Plunge."
Introduction to Corporate Wellness Programs:
To reduce stress and improve productivity, companies may begin to introduce or encourage the use of cold plunge facilities as part of their wellness programs.
Local Community-Based Plunge Groups:
Local communities may become more active in organizing group cold plunges in natural locations, such as lakes or oceans, and events like Ludhiana's First Ever Ice Plunge could be organised in other locations.

Cold plunge is not just a passing fad, but seems to be continuing to evolve as a solid option for a wellness lifestyle. Even those who are not fond of cold water may be able to keep an eye on this evolution and one day be inspired to give it a try.

FAQ: Common questions for cold plunge beginners

Are you interested in cold plunge but can't take the first step yet? We've compiled some frequently asked questions and answers from beginners like you. We'll also answer questions from the perspective of "haters"!

Q1: Is it really that cold? Can you stand it?: A1: Yes, to be honest, it feels quite cold at first! Especially the first time, you will be like "Whoa!". However, the human body has the ability to adapt, so you will often get used to it after repeating it a few times. The key is to start with a short time without forcing yourself. Even 30 seconds is a good first step. It's okay even if you say "I didn't last very long"! Breathing deeply and slowly will make it easier to relax.
Q2: What kind of effect does it have specifically? Doesn't it seem fishy?: A2: The main effects are expected to be inflammation suppression, fatigue recovery, mood elevation, improved stress resistance, and increased concentration. These are based on the promotion of blood flow, hormone secretion (such as noradrenaline and endorphins), and effects on the autonomic nervous system. Of course, the effects vary from person to person, and it is not a "panacea." Although excessive expectations should not be expected, many people have experienced positive changes. As the phrase "Explore the surprising health benefits" suggests, it may be worth giving it a try.
Q3: Is there no point if I don't do it every day?: A3: No, that's not the case. Many people feel the effects of doing it a few times a week or even just on weekends. As the phrase "Weekly Cold Plunge Benefits for Health and Wellness" suggests, it's important to do it at a reasonable frequency. Adjust it according to your physical condition and mood.
Q4: Do you ever catch a cold?: A4: If done properly, it is said that it can actually boost your immunity. However, leaving your body cold after plunging can lead to catching a cold. Be sure to take proper aftercare, such as wiping your body immediately, changing into warm clothes, and drinking hot drinks. The most important thing is not to push yourself if you are not feeling well.
Q5: Do I need a separate bathtub? Can I just have a shower?: A5: Even if you don't have a bathtub, you can just put ice in your bathtub at home. Also, if you're afraid of soaking your whole body in it all at once, starting with a cold shower is a good way to go. Just like the saying goes, "Think of it as a mini 'shock' to your system," a cold shower can have the same stimulation. Gradually get used to it.
Q6: Will even "haters" be able to enjoy it?: A6: Yes, there is a good chance! Even if you think "It's cold! I hate it!" at first, once you get over that feeling of accomplishment, feel refreshed after the plunge, and experience the changes in your body, you may gradually start to think "Maybe I want to do it again." There are many people who start with the stance of "I absolutely hate being cold but this works or whatever," and before they know it, they're hooked. The important thing is to accumulate small successes.
Q7: What do I need to prepare?: A7: Basically, all you need is a bathtub, cold water (ice), a thermometer, and a timer. Prepare a towel, a hot drink, and a change of clothes for after the plunge. It's a good idea to have a non-slip mat for safety.

Summary: Cold plunge may be a challenge to discover a new you

So far, we've looked at the cold plunge in detail, from the basics to how to put it into practice, its pros and cons, and even the perspective of the "haters." What did you think?

Cold plunge is more than just a way to cool the body.Challenging one's own limits and overcoming them gives one a sense of accomplishment and spiritual growth.It could be said that this is a lifestyle that has the potential to bring you new experiences. The feeling that "I don't like cold things" may actually be the first door to discovering a new you.

Of course, don't overdo it. If you do try it, be sure to consult with your own physical condition and start slowly in a safe manner. And if the experience is positive for you, it will surely open up a new world of wellness for you.

I hope this article will inspire everyone who is interested in Cold Plunge, especially those of you who think, "I might be a hater..." to take the first step.

Disclaimer:This article is for informational purposes only and does not constitute medical advice. Always consult with a doctor before trying the cold plunge. Use at your own risk (DYOR – Do Your Own Research).

A comprehensive guide to the cold plunge for beginners and haters alike: