Cold Plunges: An honest take

Summary

Cold plunging sucks. I get it. The thought of willingly stepping into freezing water is enough to make anyone cringe. It took me a while to start loving the experience, but here’s the thing: I’ve stuck with it, and I'm glad I did. Let me tell you why I keep coming back and how you can start reaping the benefits too.

Today’s Topic: Why Cold Plunging is Worth It

Cold plunging is one of the most effective tools to align your mind and body. Yes, it’s uncomfortable—okay, downright miserable at first—but the benefits are undeniable:

1. Physical Benefits: Cold plunging helps reduce inflammation, improves circulation, boosts your immune system, and even enhances muscle recovery. There’s growing evidence that it can help with metabolic health too.
2. Mental Benefits: Beyond the immediate physical perks, cold plunging is a mental exercise in resilience. Forcing yourself into discomfort—and staying there—sharpens focus, increases mental toughness, and delivers a major endorphin rush. You’ll feel a burst of energy and clarity that can rival your morning coffee.
3. Better Sleep and Stress Reduction: Many people report better sleep and reduced anxiety with regular cold plunging. Personally, I’ve found it works wonders for winding down in the evening.

For a great breakdown of cold plunging and its benefits, check out this video by Tom DeLauer. He does an excellent job explaining the science and practice.

How to Get Started

Ready to give it a go? Here’s how you can ease into the cold-plunge world:

1. Start with a Cold Bath: Fill your tub with water and get it to around 60°F. This is a great “starter” temp before progressing to colder plunges.
2. Skip the Cold Shower: I don’t recommend cold showers as an entry point. They’re harder to commit to because you can’t fully submerge, which makes the experience feel more chaotic. Instead, promise yourself to stay submerged in the bath for at least 60 seconds—that’s about how long it takes to regulate your breathing and heart rate.
3. Work Toward 4 Minutes: While 60 seconds is a great start, aim for four minutes to unlock the full range of benefits.
4. Leverage Your Workouts (at First): When you’re just starting, do your cold plunge right after a hard workout. Your body will be warmer, making the experience more tolerable. That said, avoid doing this long-term after strength training because it can blunt the inflammation signaling your body relies on for recovery. (Here’s a video explaining this.)

Here’s How I Do It

I use the Ice Pod with a chiller to keep the water at my preferred temperature. I typically set it between 53°F and 56°F, though I adjust based on how I’m feeling. I’ll go as low as 50°F or as high as 60°F. I rarely dip below 45°F because, at that point, it’s just skin-level pain without added benefits (some people love it even colder than that, but many will either keep hands and feet out or wear booties/gloves - I do not).

Here’s my routine:

1. Full Submersion at the Start: The second I get in, I fully submerge—head included—for about 15 seconds. This completely changes how the plunge feels. Once I settle in up to my neck, my breathing and heart rate calm much faster.
2. Stay for 4 Minutes: I remain in the plunge for four minutes and then fully submerge again for another 15 seconds before getting out.
3. Watch Your Heart Rate: A personal note: I always monitor my heart rate. If it drops below 40 bpm, I get out immediately. That’s just my rule.

When I Plunge

I’ve experimented with timing, and here’s what works best for me:

1. First Thing in the Morning: Yes, it’s brutal, but it’s better than coffee for waking you up.
2. After a Long Run: Cold plunges post-run are ideal since the focus isn’t on repairing heavy muscle damage but on general recovery.
3. In the Evening: About an hour after dinner, I’ll take a plunge. It helps me relax and improves my sleep quality.

The Payoff

The benefits are multifaceted. The immediate energy boost is incredible, and in the evenings, I’ve found it significantly enhances my sleep. But the biggest win? It’s the mental fortitude you develop by committing to something uncomfortable and sticking with it.

A Challenge for You

Commit to cold plunging every day for a week. No excuses. It took me about that long to become a true believer. It might suck at first, but trust me—it’s worth it.