Cold plunges have become popular lately. Here’s the scoop on this trend, its usefulness and whether it’s right for you.
Chances are you’ve probably heard of cold plunges at some point. It’s buzzing around social media like crazy, and many are talking about it — especially celebrities. People are raving about the amazing results they’ve seen and how much it has improved their physical and mental health.
I’m always very intrigued by the many health trends that pop up — and often disappear pretty quickly. But this cold plunge trend seems to be sticking, and the results sound amazing.
When I saw so many people recommending cold plunging, I began having some questions. Why is it so special? What are the pros, and is it right for me? How do you even do it? After some research, I understood why people do it and how it’s done.
I’m super excited to share with you what I have learned about this trending topic and help you decide whether it’s right for you.
Before we get into all the details, let’s go over what cold plunging is.
What Is a Cold Plunge?
Cold plunging is a type of cryotherapy, which is cold therapy. Cryotherapy is an umbrella term for all therapeutic practices involving ice, cold water or cold air.
When you cold plunge, you submerge your body in icy water. Cold plunging can be done using several cold temperatures and by staying in the water for various amounts of time. Your body heat is quickly removed when you cold plunge, resulting in a drop in internal temperature and a change in blood flow.
This frigid practice dates back to around 3,500 BCE. An Egyptian paper called the Edwin Smith Medical Papyrus contained instructions on how to take an ice bath. This document even included theories about how cold therapy could reap many health benefits. They were right about that one!
Now that you get the gist of this trend, let’s talk about some of its tremendous benefits.
Incredible Cold Plunge Benefits
Why in the world would anyone want to jump in freezing cold water? That was my first thought when I discovered cold plunging. I mean, it doesn’t sound exactly fun.
So many people brave the cold plunge for its wonderful health benefits. Athletes, in particular, swear by cold plunging because of its anti-inflammatory effects.
Here are the benefits everyone is raving about:
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Improves Mood: Immersing yourself in cold water can release several stress hormones and increase mood-regulating and positive hormones. This can also help you have more energy throughout the day.
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Reduces Inflammation and Soreness: Cold plunging decreases blood flow, which causes inflammation in your muscles to subside and improve. This can be very beneficial after workouts, sports or if you’re experiencing sore muscles.
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Promotes Weight Loss: Since your body temperature drops considerably after a cold plunge, your body has to kick into high gear to heat itself back up. The amount of energy used burns a ton of calories — which can help if you’re trying to lose weight.
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Supports Your Immune System: Cold therapy has been known to strengthen your immune system and help your body fight off future sickness. It can help trigger your lymphatic system, eliminating toxins from your body
Pretty impressive, right? Whether this makes you want to hop right into some ice-cold water or ease your way into it, we should discuss whether it’s safe for you. Some people are more at risk for cold plunging complications than others.
Should I Take the Plunge?
While cold plunging can reap some fantastic benefits, it doesn't mean it’s right for everyone. So before you decide to give this a go, you should know if it’s safe for you. Depending on your health and medical history, cold plunging can be harmful.
If you have one of the following, consult your doctor first:
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Heart/cardiovascular problems
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Diabetes
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High blood pressure
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Blood flow and circulation issues with any part of the body
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Peripheral neuropathy (nerve pain)
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Cold agglutinin disease (which damages red blood cells)
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Skin reactions to cold
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Respiratory problems such as asthma
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Pregnant women
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Skin conditions
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Recovering from an injury or surgery
Talk to your doctor about cold plunging if you have any concerns or if you have one of those health conditions. Your health and safety are most important, so always play it safe when trying new things.
How to Cold Plunge Safely
If it’s not done correctly, cold plunging can pose many risks — ones you don’t want to take. So, I’m giving you all the info you need to try cold plunging as safely as possible.
Before you start cold plunging, you can prep yourself with cold showers. You can take a warm shower, then turn the water cold for about five minutes before leaving. Or you can start by cold plunging for around 30 seconds. These are good ways to ease yourself into it. Also, consider learning breathing techniques to help you enter the water.
When you’re ready to fully experience a cold plunge, here’s what you’ll need to think about first:
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How Cold: You can start at 60℉ and eventually work your way down to 50℉.
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How Long: You can begin with 30 seconds and work your way to 10 minutes if you wish.
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How Often: Most people do it two to three times a week
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Where: You can DIY a cold plunge at home if you have a tub or go to a public plunge pool or spa.
I recommend starting with a warmer temperature and a shorter time to build a tolerance first.
If you want to do a cold plunge, here’s how you can do it:
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Fill up your bathtub with cold water and ice until it has reached your desired temperature. (You can also use a plunge tub if you have one, or go to a spa or public plunge pool.)
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Wear a bathing suit or more clothes, if desired.
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Set a timer and have it near you.
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Slowly and gently enter the water, taking deep and slow breaths in and out. Eventually, you should aim to submerge your body up to your neck, but you can start wherever you feel comfortable.
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Soak until the timer goes off, and focus on your breathing.
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Slowly exit the bath when the timer goes off.
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Warm up by gently drying off and stretching. Do not jump into a hot shower afterward — you must let your body naturally heat back up.
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Eat a snack to replenish energy.
Follow these steps for a safe and beneficial cold plunge experience. Remember: you don’t have to do everything right away — you can start with small steps and work up to more.
Products to Use After a Cold Plunge
After a cold plunge, it’s good to be relaxed and calm — after all, your body just experienced a bit of a surprise. Several of my Elderberry Queen products are perfect for this. They are non-toxic, nourishing and soothing, helping your body recover.
Joint Support Essential Oil Roller:
Your joints can easily become stiff after cold plunging — a natural response to cold temperatures.
Our Joint Support Essential Oil Roller is made with all-natural and pure essential oils. These essential oils are all combined to soothe and support your joints, making them useful after a cold plunge.
SHOP HERE: Joint Support Essential Oil Roller
Lavender Body Bar:
The benefits of lavender are undeniable. It promotes peace, calm and relaxation and can be comforting after a cold plunge.
This Lavender Body Bar is made with only the cleanest ingredients. It’s a wonderful product made by a women-owned business called Sebesta Apothecary. They’re dedicated to making wonderfully smelling soaps without all the bad stuff.
SHOP HERE: Lavender Body Bar
Calming Chamomile Loose Leaf Tea:
Nothing sounds better to me than sipping a nice warm cup of tea after a freezing-cold plunge. Tea is relaxing and rejuvenating — exactly what you need after cold therapy.
Calming Chamomile Loose Leaf Tea is perfect for relaxing your body and mind. It’s made with nutritious and all-natural ingredients to support and promote wellness.
SHOP HERE: Calming Chamomile Loose Leaf Tea
Herbal Healing Salve:
Dry skin is very common after cold plunging. The cold water can dry out your skin very easily. Lucky for you, we have a great solution.
Our Herbal Healing Salve is full of ingredients that will nourish and heal your skin. This is a must-have for cold plunging.
SHOP HERE: Herbal Healing Salve
Sweet Serenity Magnesium Balm:
It’s essential to take care of your body after a cold plunge. Calming your body and mind afterward can help you recharge and prepare for the next time you take a cold plunge.
Sweet Serenity Magnesium Balm is precisely what you need to recharge and nourish your body. It can calm your muscles and joints, reduce stress and promote overall relaxation and peace.
SHOP HERE: Sweet Serenity Magnesium Balm Unscented or Lavender
Take the Plunge into Wellness
Cold plunging is so much more than a trend — it’s a practice with real benefits for your body and mind. Whether you’re looking to reduce inflammation, boost your immune system or simply challenge yourself in a new way, cold plunging offers something unique for everyone.
To make cold plunging even better, support your body with healthy and nourishing products. From soothing joints and muscles to calming your mind, Elderberry Queen has you covered.
Visit my shop today to explore these incredible products and elevate your wellness routine!