I’m sure you’ve noticed the recent surge in popularity around ice baths, cold plunges, and cold showers. It’s a trending wellness practice and, from my experience, worth trying. Even though it’s tough—trust me, I tried a cold plunge over the weekend at a friend’s place in LA—you can feel the benefits afterward. Many people don’t have access to dedicated ice bath tubs, so cold showers can be an effective alternative. At home in Seattle, I built a reliable routine of cold morning showers after workouts that delivered noticeable results.
What are the benefits to cold plunging ?
Cold plunging wakes you up and offers several recovery and wellness benefits. It supports exercise recovery and pain reduction, can improve sleep quality, and has been associated with reduced anxiety and stress. Many people also report mood improvements. The practice is challenging: standing at the edge of a cold plunge tub or a chilly lake often triggers a voice telling you to stop. I hesitated for several minutes the first time I stepped in. But intentionally exposing yourself to discomfort trains your body to adapt and builds mental resilience.
Cold exposure also encourages presence and breath awareness. When you immerse in cold water, controlled breathing becomes a practical tool for managing the shock and remaining calm. If you’re curious about trying it, below are reputable resources and studies to explore.
Studies on the effects of cold plunging:
- Huberman Lab
- Dr. Andrew Huberman summarizes how individual tolerance varies and advises aiming for a temperature that feels very cold yet safely tolerable. He notes that colder water requires shorter exposures: for example, cool water around 60°F for extended periods has been linked to prolonged increases in dopamine, while very cold water near 40°F can trigger significant epinephrine spikes in as little as 20 seconds. With repeated deliberate cold exposure, comfort in colder temperatures improves, similar to building fitness through exercise.
- The Joe Rogan Experience episode featuring Wim Hof, who is known for his extraordinary cold tolerance.
- “Ice Bath Science” from the Barbell Shrugged Podcast, which explores physiological responses to cold exposure.
- A discussion on benefits for metabolism, mood, and recovery with Ryan Duey on the Wellness Mama Podcast.
From my perspective, cold plunging is a practical tool to enhance physical recovery and develop mental toughness. I’m personally aiming to improve my own benchmark—last time I stayed in 39°F water for 1 minute 10 seconds, and I plan to push that time safely in future sessions.
My recommendation: start slow. Do your own research, ease into colder temperatures, and gradually extend your time as you become more comfortable. Safety matters—listen to your body and stop if you feel unwell. If you try cold plunging, I’d love to hear about your experience, whether you’re just starting or have been practicing for a while. Share your story in the comments.