Side-By-Side Cryotherapy vs Cold Plunge Comparison Guide

If you've ever jumped into a cold pool on a hot day, you know how refreshing it can be. Cold therapy, an emerging health trend, builds on this concept by exposing the body to cold temperatures for therapeutic benefits. Research shows that regular cold exposure may reduce inflammation, improve mood, and enhance muscle recovery, among other benefits. Cold therapy is commonly administered through cryotherapy or DIY cold plunge. This article explores the differences between these methods to help you choose the best option for your recovery needs.

GoPolar’s cold plunge app enhances your sessions by offering guided routines for better mental and physical health.

What Is Cold Therapy & Why It's Gaining Popularity

Cold therapy, or cryotherapy, uses cold temperatures for therapeutic purposes. The practice dates back to approximately 3500 B.C. and has been used throughout history for medicinal benefits. In recent years, cold therapy has grown in popularity, mainly driven by endorsements from celebrities and influencers on social media. 

What Happens to the Body During Cold Therapy?

When you first plunge into an ice bath, the body reacts with a cold shock response that causes an immediate increase in:

• Heart rate
• Blood pressure
• Breathing, along with constricted blood vessels

This initial response can be uncomfortable, but as the body acclimates to the cold, breathing slows, and blood vessels dilate when you exit the tub, boosting circulation and blood flow to stressed areas. 

What Are the Benefits of Cold Therapy?

Cold therapy targets inflammation, muscle soreness, and recovery after exercise. The practice is prevalent among athletes and has been shown to have physical and mental health benefits, including reduced anxiety and improved mood.

What Is Cryotherapy & the Science Behind It

Cryotherapy, the practice of exposing the body to extreme cold temperatures for a short period, has become increasingly popular. While research is ongoing, some theories exist about how it might work.

There are different methods of cryotherapy. Whole-body cryotherapy (WBC) exposes the entire body to subzero temperatures for a few minutes, typically between -200 and -300 degrees Fahrenheit. Localized cryotherapy targets specific areas of the body using ice packs, ice baths, or localized cryotherapy machines that deliver cold air or liquid nitrogen to treat injuries or soreness. 

How Does Cryotherapy Work?

The body’s response to cold is complex. When exposed to freezing temperatures, the body goes into survival mode. This triggers physiological changes that may influence:

• Pain perception
• Inflammation
• Recovery

Blood flow plays a central role. Blood vessels constrict to protect vital organs, potentially reducing inflammation and swelling in targeted areas. As you warm up, blood flow increases, delivering fresh blood.

The Benefits of Cryotherapy Are Backed by Science

Science backs cryotherapy's positive, therapeutic effects. One German study found that cryotherapy offered temporary relief from pain associated with rheumatoid arthritis and strenuous exercise. 

A 2018 study showed that the body burns fat and calories during cryotherapy. Yet another 2018 study showed that cryotherapy reduces the appearance of cellulite and promotes tighter, younger-looking skin. 

A 2019 study showed that cryotherapy helps the body relax and improves sleep. A Polish study found that whole-body cryotherapy was effective in short-term treatment for both anxiety and depression. And that’s just a few of the many research trials conducted on the extraordinary benefits of cryotherapy.

Once a week or five times a week, whole-body cryotherapy has been shown to provide relief from a whole host of issues. A non-invasive alternative to traditional medicine, cryotherapy is designed for those seeking:

• Improved athletic recovery time
• Decreased joint pain and inflammation
• Increased metabolism
• Healthier skin
• Deeper sleep
• Better moods

Though research is still forthcoming on its effectiveness as a treatment, whole-body cryotherapy has nevertheless been proven to be an excellent option for those seeking non-medical palliative additions to a healthy lifestyle. 

Risks of Cryotherapy

If you are considering whole-body cryotherapy, you should talk to your doctor. Extreme cold risks everyone and the treatment may be unsafe if you have underlying medical conditions.

Reported risks of whole-body cryotherapy are rare but include:

• Cerebral bleeding, a reported case in someone with preexisting ocular migraine
• Discomfort and dizziness
• Headache
• High blood pressure
• Frostbite: This is the most common skin injury caused by WBC. Frostbite can lead to permanent tissue damage and occurs when your skin, and sometimes the tissue beneath, freezes:

• Frozen limb: In one reported case, a woman developed a frozen arm after a 3-minute session. As her arm thawed, she developed painful blisters, swelling, and third-degree burns, a type of severe frostbite.
• Long-lasting shivering
• Rash called cold panniculitis: happens when cold injures your fatty tissue, the deepest layers of your skin. It may take a few days after the WBC to develop. The rash looks like tiny, hard bumps or raised and scaly patches. It can also cause deep lumps in your skin. Cold panniculitis takes several weeks to heal.
• Sudden and temporary loss of memory
• Urticaria or hives

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3 Types of Cryotherapy Treatments

1. Whole Body Cryotherapy (WBC): The Ultimate Full-Body Chill

Whole Body Cryotherapy (WBC) offers a full-body treatment that many wellness facilities are adopting. This procedure involves standing in a cryotherapy chamber where the entire body is exposed to extremely cold air (between -100°C to -140°C) for 2-4 minutes. WBC is popular among athletes for recovery and performance, as well as for general wellness and pain management. 

The treatment reduces:

• Muscle soreness
• Decreases inflammation
• Boosts mood
• Enhances athletic performance 

2. Localized Cryotherapy: Targeting the Ice to the Injury

As the name suggests, localized cryotherapy focuses on specific areas of the body using devices that deliver cold temperatures directly to the targeted area. This precise treatment for injuries reduces localized pain and inflammation and accelerates the healing of specific muscle groups or joints. 

Applications of localized cryotherapy include:

• Treating acute injuries
• Chronic pain
• Post-surgical recovery

3. Cryofacial: The Beauty Benefits of Ice

Cryofacials are all the rage in the beauty industry. This innovative cosmetic treatment involves applying cold air or a device to the face to improve skin tone and reduce signs of aging. Benefits of cryofacials include tightening skin, reducing wrinkles, and promoting a healthy complexion by stimulating collagen production.

What Is a Cold Plunge & How Does It Work?

Cold plunging is a type of cryotherapy. According to a 2022 review published in the European Journal of Applied Physiology, cryotherapy is an umbrella term for therapeutic practices involving cold water, ice, or air. Cold plunging, or cold water immersion (CWI), happens when you immerse your body in cold water at varying temperatures and durations. Exposure to these bone-chilling temps:

• Removes body heat
• Drops internal temperatures
• Changes blood flow

Cold water immersion isn’t anything new; it dates back to 3500 B.C. Hippocrates felt strongly about cold for medicinal therapy, and some credit him as the grandfather of cryotherapy. So, how cold are we talking? “The normal temperature range for most cold water plunges is between 55 and 69 degrees Fahrenheit,” says Raj Dasgupta, M.D., chief medical advisor for Sleep Advisor. 

How far into the water you go is up to you. The most daring plungers may briefly soak their entire bodies, while others may opt for a partial up-to-the-neck or chest drenching. Though different methods exist to complete your icy plunge, one remains the same. Mostly, no one takes the icy bath just for kicks and giggles. Many will decide to drop into frigid waters to reap potential health benefits.

The History of Cold Plunge Therapy

Diving into cold water has a long history in Scandinavia, where people have touted its therapeutic benefits for centuries. Cold swimming took off globally during the pandemic lockdowns of 2020. 

“It was an activity that people could do relatively safely outdoors together, without having too much direct contact,” says James Mercer, a physiologist at the University of Tromsø in Norway. “For many people, it’s a social activity.” On social media, many aficionados shared how the cold dips improved their mood and health and a global phenomenon was born.

What Happens to Your Body When You Take a Cold Plunge?

When your body encounters cold water, it can be shocking—literally. Physiologists call this the “cold shock” response. Temperature receptors in your skin sense the frigid water, triggering the constriction of blood vessels in your extremities to preserve heat in the body’s core. This causes you to gasp for air, and your heart rate to skyrocket. 

“The first few moments after you enter the water, that’s probably the most dangerous part,” says Lee Hill, a former swim coach and exercise physiologist at McMaster University in Hamilton, Ontario. “If you’re not ready for the cold shock, it can be really, really dangerous.” 

Haman agrees that it’s a robust response. In his work with several nations' military and special forces, he coaches participants to exhale as they hit the water to counteract the primitive gasping response.

The Mammalian Diving Response

While the initial cold response increases heart rate and blood pressure, those changes reverse after several minutes. Known as the mammalian diving response, breathing, and blood pressure slow to below normal levels. It’s an ancient evolutionary response, and it’s been best studied in marine mammals that can dive to astonishing depths. 

Physiologists believe this response helps conserve oxygen, which is crucial when holding your breath for long periods. The diving response also helps conserve heat by pushing blood to the vital organs and away from the extremities. “We call this vasoconstriction, and it’s the first line of defense when you get cold,” Mercer says. 

The Dangers of Cold Water

Experts say that being in cold water is more dangerous than cold air. Mercer says that water conducts heat much more effectively than air, which can quickly and efficiently draw the heat from your body. You can become hypothermic by swimming in any water below your body’s natural temperature if you stay in long enough. Mercer says that a person’s size, metabolism, and body fat percentage affect how long someone can safely remain in cold water.

What Are the Benefits of Cold Water Immersion?

Cold water immersion reduces inflammation and aids recovery, much like applying an ice pack to an injury. Here’s how it works: 

• Reduction in Metabolic Activity: Lower temperatures slow down metabolic activity in muscles, reducing the production of metabolic waste products such as lactic acid that can cause muscle soreness. 
• Nerve Receptor Desensitization: Cold exposure can numb nerve endings, temporarily desensitize the area, and relieve pain. 
• Rebound Effect: After exiting the ice bath (cold plunge), the body experiences a rush of fresh, oxygenated blood to the muscles (vasodilation), which can help with the healing process and removal of waste products. 

Monitor Your Heart Rate and Health Trends

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can:

• Track your cold plunge or cold sessions
• Monitor sauna sessions with your Apple Watch
• Review your heart rate during a session
• View trends with Apple Health data integration
• Track and compare scores on the leaderboard/community. 

With our app, you can also find the best spots to cold plunge in your area! 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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Traditional vs. Modern Cold Plunge Methods

Traditional methods involve immersing the body in natural cold water sources or ice baths. Modern technology has introduced specialized equipment and precise temperature controls that optimize cold plunge therapy for enhanced recovery. 

Traditional Ice Baths: Time-Tested and Affordable

Traditional ice baths use little more than a tub, cold water, and ice. These systems typically involve filling a bathtub with cold water and adding ice to achieve the desired temperature, usually between 50 and 60 degrees Fahrenheit. While they can be effective for recovery, these systems have little to no temperature controls. Instead, the user relies on the amount of ice added and the initial water temperature to get the water as cold as possible.

Once the tub reaches a desired temperature, the user can immerse themselves in cold water for 10 to 20 minutes, depending on their tolerance and specific recovery needs. Traditional ice baths are reasonably accessible, as they can be set up at home with minimal equipment at a low cost. 

Modern Ice Baths: The Future of Cold Plunge Therapy

On the other hand, modern ice baths use specially designed tubs or cryotherapy baths with built-in temperature controls and filtration systems. These systems can reach lower temperatures than traditional ice baths, allowing for a more comprehensive array of therapeutic benefits. The exact temperature control also allows precise temperature settings to optimize the therapeutic effects. 

Modern Ice Bath Enhancements

Duration in modern ice baths can be shorter or longer, often combined with other treatments like compression therapy. Many users find the experience of modern ice baths more pleasant than traditional methods. Unlike traditional ice baths, which can be cumbersome and uncomfortable, modern ice baths are purpose-built for recovery, with smooth interiors and adjustable features to enhance the user experience.

Accessibility: Who Can Get a Cold Plunge?

Both traditional and modern ice baths have their pros and cons, especially when it comes to accessibility. Traditional ice baths are simple and cost-effective, making them easy to set up at home. Modern ice baths are typically found in:

• Professional sports facilities
• Wellness centers
• High-end gyms

These systems can be quite expensive with advanced technology and equipment, though they offer unique benefits that can help enhance recovery.

12 Benefits of Cryotherapy and Cold Plunges

1. Pain Relief and Muscle Healing

Cryotherapy can help with muscle pain and joint and muscle disorders, such as arthritis. It also promotes faster healing of athletic injuries. Doctors have long recommended using ice packs on injured and painful muscles. After removing the ice pack, blood circulation may increase, promoting healing and pain relief. 

A study published in 2000 found that cryotherapy offered temporary relief from the pain of rheumatoid arthritis. The research found that cryotherapy with ice packs could reduce the damaging effects of intense exercise. People who used cryotherapy also reported less pain.

The Effectiveness of Cryotherapy for Muscle Pain

Another 2017 study also supports the benefits of cryotherapy for relieving muscle pain and speeding healing. However, the study found that cold water immersion was more effective than whole-body cryotherapy. Not all studies support the role of cryotherapy in muscle healing. A 2015 Cochrane Review examined four cryotherapy studies to relieve muscle pain and found no significant benefits.

2. Weight Loss

Cryotherapy alone will not cause weight loss but could support the process. In theory, being cold forces the body to work harder to stay warm. Some cryotherapy providers claim a few minutes of cold can increase daily metabolism. Eventually, they claim, people no longer feel cold because their metabolism has adjusted and increased in response to the cold temperature.

A small 2016 study found no significant changes in body composition after 10 cryotherapy sessions. Because cryotherapy helps with muscle pain, it could make getting back to a fitness routine after an injury easier. This potential weight loss benefit is limited to people who cannot or will not exercise because of pain.

3. Reduced Inflammation

Inflammation is one way the immune system fights infection. Sometimes, the immune system becomes overly reactive. The result is chronic inflammation, which is linked to health problems such as:

• Cancer
• Diabetes
• Depression
• Dementia
• Arthritis

Reducing inflammation could also improve overall health and reduce the risk of numerous chronic ailments. Some studies suggest that cryotherapy can reduce inflammation. However, most research has been done on rats, so more research is needed on people to confirm the data.

4. Preventing Dementia

If cryotherapy reduces inflammation, it could also reduce the risk of developing dementia. A 2012 paper puts forward the possibility of cryotherapy being able to reduce the inflammation and oxidative stress associated with dementia, mild cognitive impairment, and other age-related forms of cognitive decline.

5. Preventing and Treating Cancer

Because whole body cryotherapy might reduce inflammation, it is possible it could also lower the risk of developing cancer. So far, there is no evidence that cryotherapy can treat cancer once the disease has developed. However, medical cryotherapy is a well-established treatment for certain forms of cancer. A doctor might use cryotherapy to freeze off cancer cells on the skin or cervix and occasionally to remove other cancers.

6. Reducing Anxiety and Depression

Research findings that cryotherapy may reduce inflammation suggest that it could treat mental health conditions linked to inflammation. Some preliminary research on cryotherapy and mental health also supports this claim. A small 2008 study found that in a third of people with depression or anxiety, cryotherapy reduced symptoms by at least 50 percent. This was a much more significant reduction than in people who did not undergo cryotherapy.

7. Improving Symptoms of Eczema

Chronic inflammatory skin conditions, known as eczema, can cause intensely itchy patches of dry skin. A small 2008 study of people with eczema had participants stop using eczema medications. They then tried cryotherapy. Many of them saw improvements in their eczema symptoms, though some complained of frostbite on small areas of the skin.

8. Treating Migraine Headaches

Targeted cryotherapy that focuses on the neck may help prevent migraine headaches. In a 2013 study, researchers applied cryotherapy to the necks of people who had migraines. The treatment reduced but did not eliminate their pain.

9. Serves as a Workout Recovery Tool

It is expected to experience muscle soreness after an intense workout or athletic competition, mainly if you are a distance runner or engage in HIIT exercises. For this reason, many people turn to cold plunging to aid recovery. 

A review published in the Journal of Sports Medicine found that cold water immersion was an effective recovery tool after high-intensity exercises. Researchers noted that those who used cold water immersion also had lower markers of muscle damage and delayed-onset muscle soreness after high-intensity exercise compared to people who only used passive recovery.

10. Relieves Stress and Boosts Mood

Stress and anxiety affect many people. Having another tool to address those feelings and improve overall mood can benefit many people. One study found an association between winter sea swimming or bathing and lower levels of stress and higher overall well-being. 

Mental Health Benefits of Cold Water Plunging

Researchers also found that those who engage in cold water plunging also have a heightened understanding of their health and wellness needs. Meanwhile, another team of researchers found that when adults were immersed in water that was 68 degrees Fahrenheit for five minutes, they emerged feeling alert and inspired. They also had less stress and nervousness. A small study published in Lifestyle Medicine found that a one-time, 20-minute plunge into 56-degree Fahrenheit water helped reduce negative moods.

11. Reduces Inflammation and Pain

When you plunge into cold water, your blood vessels constrict, reducing blood flow to areas of inflammation. Once you get out of the water, your body naturally pushes blood back to the submerged areas. 

Cold Plunging for Gout Arthritis

A randomized control study found that cold plunging impacted inflammation and reduced pain in people with gout arthritis, an auto-inflammatory arthritis that generates chronic long-term pain. The cold immersion also impacted their pain perception and improved their joint mobility and quality of life.

12. Amps Up Metabolism

When you are freezing, you tend to shiver, which researchers have found generates extra heat in the body. This shivering may also cause a rise in your metabolic rate, helping you to burn more calories at rest. Researchers note that blood also flows to your brown adipose tissue when your body is icy.

Brown Fat and Weight Loss

Also known as brown fat, this tissue helps keep you warm when you are cold and could also help you burn calories. Consequently, regularly engaging in cold plunging might help you lose weight. Cold plunging also may help regulate blood sugar and improve insulin sensitivity. More research is needed to determine if cold plunging is an effective weight management tool.

Experience the Transformative Effects of Cold Therapy

GoPolar’s cold plunge app is the ultimate tool for enthusiasts of cold plunges and saunas. Your Apple Watch lets you easily track your cold plunge, shower, and sauna sessions. After each session, you can review your heart rate, analyze trends with Apple Health data, and compare your scores on our community leaderboard. Plus, the app helps you find the best cold plunge spots nearby. 

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

Cryotherapy vs Cold Plunge Comparison Guide

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Cold plunging and cryotherapy both trigger physiological reactions in the body that contribute to overall wellness and accelerated recovery. But what are the differences between these two methods?

Cold Plunge

• Mood elevation
• Helps with muscle pain and recovery
• Improves sleep patterns
• Reduce stress
• Boosts immunity
• Burns fat

Cryotherapy

• Reduces inflammation
• Aids muscle recovery and pain management
• Improves the health of the skin by boosting collagen production
• Improves mental health
• Enhances immunity
• Boosts metabolism

Differences in Methodology

Cold plunging uses ice and water, while cryotherapy uses air exposure in the form of liquid nitrogen. In the cryotherapy chamber, the body is exposed to air ranging from -184 degrees F to—256 degrees F for sessions that last 2-3 minutes.

Ideal cold plunge temperatures are 50-60 degrees F, but people adapting to the low temperatures can go lower. A cold immersion can be anywhere from 1 minute to 10 minutes or more. 

Safety and Accessibility

Cryotherapy and cold water immersion require caution and care; failure to do so can lead to other health issues. These health issues can be avoided by understanding the risks involved and how to avoid them. They are:

• Cold therapy sessions should be slow and gradual, allowing your body to get used to the cold temperatures, thus reducing the risk of elevated blood pressure or hyperventilation.
• Proper hydration before and after the therapy sessions helps with recovery and core temperature regulation.
• Wearing protective gear and the proper clothing during cryotherapy sessions will reduce the risk of frostbite.

Time and Cost Considerations

Both cryotherapy and cold water immersion have a price tag attached to them. So, other than the benefits you get from both of them, you’ll have to factor in the cost and time commitment required to ensure the effectiveness and suitability of either practice.

Initial Investment

If you opt for a DIY cold plunge setup at home, you only need a bathtub filled with water and ice. Another option is to get a commercially available cold plunge tub that is readily made.

On the other hand, cryotherapy requires the purchase and intricate setup of a cryo chamber, which is why many opt for cryotherapy sessions in spas, gyms, or wellness centers. Depending on the location, these sessions cost around $60 to $100.

Recurring Costs

If you choose a DIY cold plunge or a commercial one, you should purchase several ice packs to maintain the water's cold temperatures or additional equipment to make more ice.

Since several sessions are required to ensure a maximum benefit experience, cryotherapy sessions might become more expensive in the long run than setting up a cold plunge. 

Time Investment 

Cold plunges can be done at home with as little as 1 minute in the water, depending on your set-up and needs. Cryotherapy sessions are usually only 2-3 minutes long, but you generally have to go somewhere to get this done. It's more complex than walking out to your gym!

Which Is Better, Cold Plunge or Cryotherapy?

Cryotherapy and cold plunges share a common goal: Recovery. Whether you call it cold therapy, cryo, or ice baths, they aim to reduce inflammation and speed up recovery. Both methods expose the body to freezing temperatures, but they do it in different ways. In cryotherapy, the user enters a chamber that blows cold air (often below -100 degrees Fahrenheit) to cool the body. In an ice bath, the user immerses in ice-cold water (usually 50 to 59 degrees Fahrenheit) to achieve the same effect. 

Benefits of Cryotherapy and Ice Baths

Cryotherapy and ice baths can be effective, and depending on the situation, either could help you with some aspect of recovery. Ice baths are a better choice because they can be used for much more! Cryotherapy as a physical recovery tool is great, but it doesn’t have that much use beyond that.

Ice baths are also much more approachable and convenient for the average person, as cryotherapy tends to be confined to doctor’s offices or sports medicine rooms. Unless you’re a professional athlete or personal trainer, you’re much less likely to be able to undergo cryotherapy. The cost, flexibility, and track record put the ice bath on top.

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How Often Should You Do Cryotherapy & Cold Plunges?

You can do cold plunging every day. However, if you're doing it after training, daily plunges could compromise the potential for long-term performance improvements. 

Cold Plunge Temperature and Time for Different Goals

In the past, we have discussed how long it takes to stay in the sauna, which has several proven benefits. Cold water immersion has advantages, too. Knowing the minimum effective dose is essential – if you can master that, you’ll reap the benefits. You can continue beyond that, but the metabolic benefits plateau. However, resiliency builds over time since staying in cold water takes commitment and mental strength.

Water temperature influences how long you should stay in—the colder the water, the shorter the time needed. The sauna house sets the cold plunge pool to 11.7 ℃/ 53 ℉, which is chilly but tolerable and can produce benefits. It’s generally safer to stay at this temperature than freezing water. 

Cold Plunge for Improved Metabolism

In an interview on the Huberman Lab Podcast, researcher Dr. Susanna Soberg tells us that precisely 11 minutes of cold exposure in divided sessions per week is enough to get the metabolic benefits of brown fat activation. This could amount to 1-5 minutes of cold therapy 2-4 times a week. In her study, winter water temperature ranged from 1-9 ℃ (34 - 48 ℉), but participants also swim year-round in slightly warmer water. 

The Soberg Principle and Its Benefits

We’ve written about the Soberg Principle – to end with cold, which forces your body to reheat independently. This should induce shivering, key to boosting your metabolism and helping your body generate heat. Cold exposure also helps white fat turn to brown fat. This body adipose transformation can protect against:

• Diabetes
• Heart disease
• Obesity 

Cold Plunge for Better Mood and Focus

A few studies have shown that cold water immersion significantly increases positive mood and reduces distress. One study showed that immersion in 13.6 ℃ (57 ℉) water for up to 20 minutes achieved these benefits. 

Another study had participants undergo just one 5-minute cool water immersion at 20 ℃ (68 ℉), which is not that cold. This shows that the minimum effective dose for good mood benefits doesn’t have to be long or cold.

Cold triggers the chemicals dopamine, serotonin, cortisol, norepinephrine, and beta-endorphins, which influence:

• Mood
• Focus
• Attention

Effects on Hormones

A study on people in cool 14 ℃ (57 ℉) water for an hour up to their neck showed increased dopamine release by up to 250% and norepinephrine release by up to 530%. Don’t have an hour? Colder, shorter immersions still pack a punch just 2 minutes at 10 ℃ (50 ℉) or 20 seconds at 0-2 ℃ (32-35.6 ℉) doubles norepinephrine levels.

Cold Plunge for Muscle Soreness

Cold water immersion reduces:

• Muscle damage
• Swelling
• Inflammation
• Spasm
• Pain

Optimal Cold Water Immersion Protocols

A standard protocol among studies is 11-15 ℃ (52-59 ℉) divided into sets for 11-15 minutes, although there’s success with as little as 5 minutes. Dr. Andrew Huberman’s newsletter suggests that shorter intervals lasting less than 5 minutes can help with physical recovery after high-intensity exercise or endurance training. But timing is important because while it can help decrease muscle soreness, it can also negate muscle building and endurance benefits if done immediately after exercise. 

Establishing Baseline Tolerance

Baseline tolerance is the level of cold exposure your body can comfortably handle without causing excessive stress or adverse effects. 

Tips for Establishing Your Baseline Tolerance

Start With Cold Showers

Begin by exposing yourself to cold water at the end of a warm shower. Start with 15-30 seconds of cold water exposure and gradually increase the duration as you adapt. Try this 2-3 times a week. As you get more comfortable, you can increase the frequency or duration and even try a cold bath.  

Gradual immersion

Instead of jumping into a full cold plunge, start by splashing the back of your neck with cold water. Then, slowly submerge your feet, hands, or face in the cold plunge pool. This will help you acclimate to the sensation without overwhelming your body.

Pay Attention to Discomfort

Mild discomfort is normal, but if there's intense shivering, numbness, or dizziness, exit the water immediately. These are signs of hypothermia. After leaving the cold water, warm up with light movement, warm clothing, and if necessary, a warm drink. Avoid hot showers immediately after. They can cause rapid temperature changes and stress.

Set Realistic Goals (Time Goals)

Set small, achievable goals for time spent in cold water. Target a 15-30 second weekly time increase, then cautiously shift to colder temperatures.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

The GoPolar cold plunge app is the go-to resource and tracking app for people who like to take cold plunges and saunas. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. 

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After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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