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How to cold plunge like a pro

3 minute read ↓

Native State

Proper circulation is key to maintaining optimal health. It enables blood and oxygen to flow continuously through the body, providing our organs with the essential nutrients they need to function properly.

One powerful tool for boosting circulation is contrast therapy, which involves alternating between hot and cold temperatures to stimulate blood flow. One popular tool in contrast therapy is cold plunging, which can have numerous benefits for the body, mind, and overall wellbeing.


How Does Cold Plunging Work?


Cold plunging involves immersing the body in cold water for a short period of time, typically followed by a steam or sauna. The sudden change in temperature causes blood vessels to constrict and then dilate, which helps to flush out toxins and improve circulation. This process can also help to reduce inflammation, boost the immune system, and increase energy levels. Research has shown that pools between 10-12 degrees are needed to reap the benefits. You can go colder, but there is limited research to demonstrate the benefits.


The Benefits of Cold Plunging for Circulation


1. Improved Blood Flow: The cold water causes blood vessels to constrict, which helps to push blood back towards the heart. When you warm up afterwards, the blood vessels dilate, allowing for increased blood flow throughout the body.


2. Reduced Inflammation: Cold plunging can help to reduce inflammation in the body, which is often a result of poor circulation. By improving blood flow, cold plunging can help to reduce swelling and promote healing.


3. Enhanced Recovery: Many athletes use cold plunging as a way to speed up recovery after intense workouts. The cold water helps to flush out lactic acid and other toxins from the muscles, reducing soreness and stiffness.


4. Increased Energy: Cold plunging can help to increase energy levels by stimulating the release of endorphins, which are natural mood-boosting chemicals in the brain. The rush of cold water also invigorates the body, leaving you feeling refreshed and energized.


How to Cold Plunge Like a Pro


1. Start Slow: If you’re new to cold plunging, start with short sessions of just dunking in and out and gradually increase the time as you become more comfortable. Around 3 minutes is a good time to work towards.


2. Focus on Your Breathing: Try to remain calm and focused while in the cold water. Deep, slow breaths can help to relax the body and mind. Breathing into the diaphragm (belly area) activates your vagus nerve, which triggers your body’s relaxation response or parasympathetic nervous system. 


3. Alternate Temperatures: For best results, alternate between hot and cold temperatures. Start with the warm pool, steam room or sauna, followed by a cold plunge, and then repeat the process three times.


4. Stay Hydrated: It’s important to stay hydrated before and after cold plunging to help your body regulate its temperature and recover more quickly.


5. Listen to Your Body: Pay attention to how your body feels during and after cold plunging.


Cold plunging can be a powerful tool for improving circulation and overall health. By incorporating this practice into your routine, you can experience increased energy, reduced inflammation, and enhanced recovery. So why not take the plunge and give it a try? Your body will thank you!

If you are looking for some extra guidance, we offer Bathhouse Basics and Masterclasses from $49 to discover the techniques to make the most of our bathhouse experience.

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