Cold plunge benefits & alternatives

May 16, 2025

6 minutes

Lifestyle Health & Wellness

What is a cold plunge?

Also known as cold water immersion, cold plunging involves submerging your body (usually, up to the neck) in super-cold water. for up to 10 minutes. A cold plunge can be completed in an outdoor cold plunge tub prepared with ice and cold water, a converted chest freezer, or an icy natural body of water (such as a lake or ocean). Beginners may prefer to give cold plunging a try in their home shower or bathtub at first, where the temperature can be more easily adjusted, and they aren't subject to the outdoor elements.

Why is cold plunging so popular?

While cold plunging has experienced a hyper-increase in popularity recently due to social media, it's rooted in ancient tradition. Cultures in Egypt, Greece, Russia, Japan, and Scandinavia have used cold plunging as a part of health routines and rituals for thousands of years. Today's cold plunge practices typically work to meld mental and physical health benefits.

Many hugely successful athletes, including LeBron James, swear by cold plunging for physical recovery and mental clarity. Some biohackers—social media personalities who produce content on how to make the most of your health and well-being by making changes to daily routines—say that cold plunging offers metabolic and immune health benefits. Others say that the endorphin rush and resilience-building power that comes with stepping outside of your comfort zone can set you up for success throughout the rest of your day.

Many believe that cold plunging pairs well with cold weather workouts, such as trail running in the winter, cross-country skiing, or participating in outdoor boot camps. After pushing through a tough workout in the elements, a quick dip in a cold plunge tub can feel exhilarating before warming up indoors.

Benefits of cold plunging

Cold plunge benefits differ from one person to another. The research on cold plunging is ongoing, and many of the benefits of cold plunging are anecdotal. If you're interested in giving cold plunging a try, be sure to take note of the benefits you experience, and don't force yourself to keep up the routine if it's not the right fit for you.

Some of the reported benefits of regular cold plunging include:

• Reduced muscle soreness: Regular cold plunges may help to reduce inflammation and numb nerve endings, which can make it easier for you to bounce back after tough workouts.
• Increased circulation: Moving between exposure to cold and exposure to warmth can create an extra workout for your cardiovascular system that can strengthen blood vessels and improve circulation.
• Enhanced mental resilience: Doing something difficult first thing in the morning can help create a sense of mental fortitude for the rest of the day. For some people, this can help to manage anxiety, discomfort, and difficult emotions later in the day.

Cold plunge pros and cons

There's no doubt about it—cold plunging can be an effective way to wake up and get your mind right for the day.

Some of the pros of cold plunging include:

• Quick energy and mood boost. The feeling of exhilaration you get from a cold plunge can create a positive tone for the rest of the day.
• Improved muscle recovery. Lowered inflammation and increased circulation can decrease soreness, reduce the likelihood of injury, and improve muscle recovery after workouts.
• Increased mental toughness throughout the day. If you've already completed your toughest task of the day before you head to work, you may find that it's easier to overcome other challenges.
• Easily accessible for beginners: As we mentioned, a cold shower or cold bathtub can be a good start for cold plunging, making it easily accessible to anyone who wants to give it a try.
• Can be done at home or in nature: Since cold plunging is versatile, you can complete it outdoors or indoors, at home or in a hotel room, etc.

Some of the cons of cold plunging can include:

• Discomfort, especially as you get used to the process. For many, the thought of spending time in cold water brings feelings of anxiety and discomfort. If you find that cold plunging causes you high levels of stress, it may not be worth the potential physical and mental health benefits.
• Health risks: Cold plunging may not be a safe choice for those with heart conditions, high blood pressure, or other health conditions. Cold plunging can affect the heart's rhythm, so it may not be a good fit for those concerned with cardiac health issues.
• Risk of hypothermia. If you decide to give cold plunging a try, start slow, spending just 30 seconds in the cold plunge tub until you understand how your body reacts to such a vast temperature change.

As with any new health routine, it's a good idea to talk with your doctor before you give cold plunging a try, especially if you have heart conditions or other health issues that may be negatively affected by temperature change.

Cold plunge alternatives

If you'd like the benefit of cold plunging but don't love the idea of diving into a tub of ice first thing in the morning, you aren't alone. Thankfully, there are some other options you can use to improve your mood, boost mental clarity, and start your day off right.

• Contrast showers: Alternating between hot and cold water in the shower can increase circulation and provide you with a manageable version of exposure to the cold. Over time, you can try to increase the amount of time you spend in cold water.
• Cryotherapy: Cryotherapy is a high-tech alternative to cold plunging that exposes the body to super-cold air for two to three minutes at a time. Cryotherapy chambers are super-expensive, with a used model costing tens of thousands of dollars. Many people who are interested in cryotherapy purchase sessions at a wellness center, where they can enjoy the benefits without such a massive investment.
• Outdoor winter walks: If you live in an area with cold winters, spending time in the brisk air can energize your body, enhance your mood, and help to build your tolerance to the cold. It can take some time to get used to the cold. You may want to start with spending just a few minutes walking outdoors before coming inside to warm up with some yoga, Pilates, or other gentle movement.
• Breathwork and meditation: Practicing breath control techniques (especially paired with mild cold exposure) can provide similar mental clarity and stress resilience benefits. Using a simple meditation app a few times a day can help you get into a routine.
• Sauna or heat therapy: While it seems counterintuitive, spending time in a sauna or using other types of heat therapy can offer similar benefits to cold plunging, as heat can increase circulation, reduce inflammation, and improve mood.