Every morning, I start my day by jumping into a cold bath for three minutes. An ice cold bath of 45 degrees to be exact. Call me crazy, but I have become addicted to the rejuvenating cold plunge. It makes me so alert and ready for the day, I don’t need to scramble for coffee first thing like I used to. Sure, there are many health benefits to cold therapy (see below), but that’s honestly not why I do it. I do it to feel awake and shift my mindset into the zone of productivity in preparation for the day to come. Not to mention, I feel like a badass everytime I get out of the tub. Accomplishing something mentally and physically challenging first thing in the morning is so empowering. Honestly, do I really want to sit in 45 degree water first thing in the morning? Hell no. But I am addicted to the mental push and I am addicted to the zing. Call me a nut, but I truly feel like a new person afterwards. And it only takes three minutes to transform my day. 

My introduction to the cold plunge was fairly simple: my dad. He is a biohacking fanatic and he is crazy about the cold plunge. (The apple doesn’t fall far from the tree.) He also loves to push his self-proclaimed winning habits onto his daughters (I mean, what dad doesn’t) so it was only a matter of time before his competitive spirit led me to try the plunge. I mean, if my old man can do it, so can I! So I talked my talk and went for it. Turns out, I wasn’t as tough as I thought!

Every time I would try to plunge, my heart would start racing and I’d hop right out in a squealing fit. But come 2024, I wanted to set some new wellness goals and decided to give the cold plunge another shot. Yea, it’s good for me, but I also can’t let my dad beat me in this pursuit. I set the goal to experience cold exposure at least five times a week, and so far I’ve stuck with it. Here are some tricks to get over the initial shock:

1. Just do it. I know, it’s easier said than done, but it works. Easing into the cold only hurts more. Getting into a tub as swift as possible makes the initial shock quick and easier to get over. Take a deep breath, count to three, and go for it.

2. Take your mind off it. Thinking about the clock will only make time move slower. It’s best to think about ANYTHING ELSE. Whether that be talking to someone, listening to music, planning your breakfast, or even singing a song (I do this frequently), thinking about something else takes your mind away from both the sting and the clock. 

3. Meditate or set intentions. On a more serious note, I also do productive things in the tub. Once my mind goes blank, I say the intentions I have set for myself that day. I go through my list three times and practice some daily gratitude. It’s a great way to habit stack (leave a comment if you want me to write an article more on that) and it helps set the tone for the day. My three minutes are usually up by the time I’m done with this!

And, viola! Three easy tips to sit through three easy minutes! At first, the cold plunge can seem daunting but if you have the discipline to get through a few days of cold therapy, you will soon become addicted to the invigorating effects of cold exposure!

The Benefits of Cold Plunges: 

Decreased Inflammation and Improved Immunity

Cold plunges are known to decrease inflammation and improve immunity. When you plunge into cold water, your body’s initial reaction is a “cold shock” response, increasing your heart rate and spiking stress hormones (NPR). However, this response also triggers your body’s immune system, potentially increasing your resistance to illnesses.

Increased Circulation

Cold plunges can increase your circulation. The cold water constricts your blood vessels, slowing blood flow and relieving some of the swelling and soreness you feel in your muscles after a long exercise (Houston Methodist). This constriction then leads to a rebound effect, causing your blood vessels to dilate and increase circulation.

Boosted Mood

There’s evidence that cold plunges can boost your mood. The shock of cold water can trigger the release of endorphins, the body’s natural mood boosters, leading to an improved sense of well-being (EatingWell).

Improved Physical Recovery

Cold plunges can also improve your physical recovery. Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after a workout (Mayo Clinic Health System). This reduction in muscle damage can enhance recovery and physical performance.

Disclaimer

While the evidence around the benefits of cold plunging is largely inconclusive, many people report positive effects on their health and wellness. As with any new health practice, it’s important to consult with a healthcare professional before starting a cold plunge regimen. But for those willing to brave the chill, the potential benefits could be a refreshing path to improved health and well-being.