In recent years, interest in cold training and so-called “cold plunges” has increased significantly. More and more people are throwing themselves into the icy water, either as part of their sauna routine andsauna bath or as a standalone activity. But what exactly is a cold plunge, and why do so many people choose to step out of their comfort zone and immerse themselves in icy water? This post delves into the phenomenon and guides you on how to get started.
What is a cold plunge?
A cold plunge typically refers to submerging the body in water with temperatures ranging from around 10°C and below – often even colder. Some do it in natural settings such as lakes, oceans or rivers, while others opt for specially designed tubs or pools with ice-cold water. Combined with a sauna, a cold plunge can provide an intense but extremely satisfying contrast effect that really wakes up both body and mind.
The benefits of cold plunge
1. Increased blood circulation: When you are exposed to cold water, your blood vessels constrict and blood flows toward your body's core to keep your internal organs warm. Then, when you get out of the water and warm up again, your vessels dilate and blood circulates more freely. This alternating between constricting and dilating blood vessels can improve blood circulation over time.
2. Reduced inflammation: Cold exposure is known to reduce inflammation in the body. Many athletes use cold baths or ice baths to soothe sore muscles and promote recovery after strenuous exercise. This can also benefit regular exercisers and anyone looking to reduce soreness and tension.
3. Mental focus and well-being: A cold dip requires mental energy. The sudden cold affects your breathing and your senses, and it takes control and focus to stay in the water. This process can train your ability to handle stress and challenges in everyday life. Many experience a strong sense of well-being and satisfaction afterwards – a feeling of having overcome a challenge that strengthens both body and mind.
4. Boost your immune system: Some studies suggest that repeated exposure to cold over time can have a positive effect on your immune system. By regularly exposing your body to cold, you challenge its natural defense mechanisms, which could potentially lead to a stronger resistance to colds and infections.
How to get started with cold plunge
If you're a beginner, it's a good idea to start slowly. You could start with short cold showers and gradually work your way down to colder temperatures. Then, try a few seconds in a cold bath before moving on to actual cold dips in nature or a dedicated cold plunge pool.
1. Warm-up: Many people combine cold plunge with a sauna. By first staying in a hot sauna, raising the body temperature and creating a comfortable warmth in the muscles, the transition to the cold water is easier to handle. Your body is already warm, and the contrast feels more natural.
2. Breathing control: When you jump into cold water, your first reaction will often be a gasp or rapid, shallow breathing. Try to focus on calm, deep breaths. By taking control of your breathing, you can reduce the shock-like reaction and stay calmer.
3. Short intervals: Start with just 10-20 seconds in the cold water and gradually work your way up to longer stays. Over time, you will get used to the cold, and may even start to enjoy the refreshing feeling it gives.
4. Safety: Always remember to listen to your body. If you feel dizzy, shivering, pain or discomfort, leave the cold water and warm up. Cold exposure should be a challenge, but never a dangerous experience.
Part of a larger wellness routine
Cold plunges can be a great addition to an existing wellness routine. Many find that the combination of sauna and cold water provides a unique balance between relaxation and energy. The sauna can soothe muscles and mind, while the cold plunge brings a sharp focus and alertness.
By including regular cold dips in your week, you can create a rhythm where your body is constantly challenged and strengthened. It's not about pushing yourself to extremes, but about learning to handle the cold with calm and control. Over time, you can experience improved circulation, better recovery, a sense of mental strength, and perhaps even a stronger immune system.
Cold plunge at Sauna House
Cold plunge is a practice that can seem harsh at first, but which many end up loving. We do the same at Sauna House . By combining cold with heat, breath control and gradual adaptation, you can create an experience that benefits body and mind. Whether you do it alone, with friends or as part of a larger spa experience, it is a journey that can add new life and energy to your everyday life. We have a dedicated cold water area , and we are located a stone's throw from the sea - from where it will also be possible to cold plunge. Of course, we love the combination with the heat from the sauna! We hope this post has helped you get started or to move on. Enjoy your cold thrill.
