Cold therapy has gained popularity for its physical and mental health benefits. From reducing muscle soreness to improving mood and focus, practices like cold water immersion (CWI) and ice baths are backed by science. Here’s what experts say:
- What is it? Submerging in cold water (50–60°F) to trigger health benefits.
- Key Benefits: Boosts endorphins, reduces cortisol, enhances focus, and speeds up recovery.
- Who’s Leading the Movement? Experts like Dr. Andrew Huberman, Dr. Rhonda Patrick, and Dr. Susanna Søberg simplify the science behind cold therapy for everyday use.
- How to Start Safely: Begin with short cold showers or mild immersion, gradually increasing duration and intensity. Always prioritize safety and consult a doctor if needed.
- At-Home Trends: Cold plunge tubs with advanced features like app-controlled temperatures are making therapy more accessible.
Quick Stats:
- A 2016 study found CWI reduces muscle soreness in athletes.
- Dutch workers taking cold showers reported 29% fewer sick days.
- Cold exposure can elevate dopamine levels by 250% for hours.
Cold therapy isn’t just a trend - it’s a scientifically supported method to improve physical and mental well-being. Whether you’re a beginner or an athlete, starting small and staying consistent is key.
Dr. Susanna Søberg on the Benefits of Cold Therapy
Meet the Leading Cold Therapy Influencers
The cold therapy movement in the United States has gained momentum, thanks to scientists, researchers, and wellness advocates who simplify complex science into actionable advice. Here are three prominent figures who have shaped the conversation around cold therapy in America.
Who Are the Experts?
Dr. Andrew Huberman is a key figure in cold therapy education. As a professor of neurobiology and ophthalmology at Stanford, his research spans neural regeneration, neuroplasticity, and brain states like stress and focus [4]. His Huberman Lab Podcast - a leading resource in science and wellness - dives deep into these topics, making advanced neuroscience accessible to a wide audience [7].
Dr. Rhonda Patrick, a biomedical scientist and founder of FoundMyFitness, focuses on extending longevity through nutrition, lifestyle adjustments, and supplementation. Known for her ability to distill intricate health science into digestible insights, she has become a trusted source for those looking to optimize their well-being [5].
Dr. Susanna Søberg is a recognized authority on cold and heat exposure therapy. Her extensive research explores how deliberate temperature variations impact both physical and mental health, offering practical guidance for integrating these practices into everyday life [6].
What Makes Them Authorities?
These experts bridge the gap between rigorous research and real-world application, highlighting the science-backed benefits of cold therapy. For example, Dr. Huberman’s studies reveal that a one-hour cold immersion at 57°F (14°C) can elevate dopamine levels by 250% above baseline, with effects lasting over two hours [3].
"I've never seen anything else, no drug prescription or otherwise, no supplement, no workout that I'm aware of…that creates that long arc of dopamine, epinephrine, and norepinephrine release that 1 minute of being uncomfortably cold can create."
– Dr. Andrew Huberman [3]
Dr. Søberg, on the other hand, underscores the importance of technique and mindset in achieving effective cold exposure.
"Cold exposure is like a reset button for your body, unlocking inner strength."
– Dr. Susanna Søberg [6]
Dr. Huberman’s podcast further explores how the brain’s connections influence behavior, health, and perception, offering listeners science-based tools to improve their lives [7].
These experts’ contributions extend well beyond research labs and podcasts. Athletes, celebrities, and wellness enthusiasts are increasingly adopting cold therapy for its ability to enhance mood, combat depression, and improve sleep [8]. Thanks to their leadership, what was once a niche practice has become a mainstream wellness tool grounded in scientific evidence.
Personal Journeys in Cold Therapy
Discovering the Benefits of Cold Exposure
For many, the decision to dive into cold therapy stems from a mix of curiosity, personal hurdles, and the influence of well-known advocates. One of the most inspirational figures in this space is Wim Hof, famously known as The Iceman. His techniques combining breathing exercises and cold exposure have motivated countless individuals to try it for themselves [9].
Take Brad Margist, CTO of eVolve Computing and cofounder of CyberHoot, as an example. In 2018, Margist stumbled upon cold therapy after hearing Wim Hof on a podcast. Intrigued, he began experimenting with cold showers, eventually progressing to ice baths. His passion grew so much that he built his own cold plunge setup for just $600 [9].
The reasons people turn to cold therapy are as varied as the individuals themselves. Some use it to cool off during hot weather, while others embrace it to speed up recovery after intense workouts or to improve their mental health [2] [9] [10] [11]. Athletes and high performers often see it as a way to gain an edge. For instance, Rico Verhoeven, a Glory Heavyweight Champion, uses cold therapy to tackle life’s challenges, while Nicky Romero, a world-renowned DJ and producer, swears by ice baths for combating the relentless effects of jet lag [2].
"With all the traveling I do, jet lag can be brutal. I needed something that really pumps me up in the morning, ice bathing helps me recover faster than a few coffees ever could."
– Nicky Romero, DJ & Producer [2]
These stories show that cold therapy isn’t just about physical recovery; it often sparks deeper mental and emotional growth, which we’ll explore further.
Changes to Mind and Body
As people dive deeper into cold exposure, they often notice significant shifts in both their mental and physical well-being. Cold therapy seems to act as a reset button, offering mental clarity, stronger immunity, and relief from physical pain [14]. Immersing yourself in cold water can clear anxiety and sharpen focus, making it a powerful tool for mental health [14].
Former professional soccer player Evgeniy Levchenko uses his daily cold plunges as a combination of mental challenge, breathwork, and meditation. For him, it’s a ritual that fuels his energy for the entire day [2].
"I take cold plunge every morning. Cold water for me is a mental challenge to myself, breathwork and meditation in one. It gives me an incredible boost of energy for the whole day!"
– Evgeniy Levchenko, Ex Professional Football Player [2]
Science backs up these experiences. Cold exposure stimulates the production of norepinephrine, a chemical that enhances focus, attention, and mood [12]. Research also suggests that cold water immersion can reduce feelings of tension, anger, depression, and fatigue while increasing positive emotions like vigor and self-esteem [1].
Sacha Sernets, an entrepreneur and model, speaks to the mental clarity she gains from ice baths. For her, it’s a daily practice that helps block out distractions and regain a sense of control [2].
"I take an ice bath every day because it brings me clarity and calm. It's my moment to reset, block out the noise, and remind myself that I'm in control - no matter what's going on around me."
– Sacha Sernets, Entrepreneur & Model [2]
For those dealing with specific health challenges, cold therapy can offer unexpected benefits. Menno Streefland, an entrepreneur with a spinal cord injury, incorporates ice baths into his recovery routine as part of his healing journey [2]. Similarly, Walid Benmbarek, a presenter and actor, credits cold therapy for improving his alertness, mood, and muscle recovery, while also providing him with long-lasting energy [2].
Over time, cold therapy often becomes more than just a physical practice. It builds resilience and confidence, helping people push beyond their comfort zones. This mental toughness frequently spills over into other areas of life, leaving practitioners feeling stronger and more prepared to tackle challenges [15]. It’s this shift - from discomfort to empowerment - that keeps many coming back for more.
Expert Tips for Safe and Effective Cold Therapy
Getting Started: Tips for Beginners
Starting cold therapy can feel intimidating, but the key is to ease into it with proper preparation. John Gallucci, Jr., DPT, Medical Coordinator for Major League Soccer, advises a gradual approach:
"We recommend our athletes and patients start with a cold shower or an outdoor pool that's around 65 degrees F." [18]
For beginners, it’s essential to set realistic goals and build tolerance over time. Start with water temperatures between 50–60°F, keeping sessions short - just 1–2 minutes, two to four times a week. Gradually work up to about 11 minutes of exposure per week [17][19][20].
Safety should always come first. Never practice cold therapy alone, and if you have any underlying health conditions, consult your doctor before starting [16][17]. Setting clear intentions for each session can help you stay focused and adapt to the experience. Once you’ve established a routine, be mindful of common mistakes that could derail your progress.
Avoiding Common Mistakes
Rushing into cold therapy without preparation can lead to problems. One frequent mistake is going too cold, too quickly. Your body needs time to adjust, and pushing beyond your limits can result in cold shock or even hypothermia [21]. If you have heart, respiratory, or circulation issues, getting medical clearance is essential [21].
Pay attention to warning signs like intense shivering, numbness, dizziness, or lightheadedness during your session. If these occur, exit the cold immediately [17][21]. To stay calm, focus on slow, steady breathing - this can prevent panic and help you stay in control [23]. After your session, avoid jumping straight into a hot shower. Instead, allow your body to warm up naturally with warm clothing and gentle movement to maximize the metabolic benefits [16][20]. Remember, cold therapy is a personal practice, not a competition - listen to your body.
Getting the Most Mental and Physical Benefits
Once you’ve mastered the basics, you can focus on maximizing the mental and physical perks of cold therapy. Cold exposure triggers the release of epinephrine and norepinephrine, which can sharpen focus, elevate mood, and build resilience [20].
"Aim for a temperature that signals, this is really cold yet safe; by embracing this controlled stress, you train your mind and boost both dopamine and epinephrine levels." - Dr. Andrew Huberman [20]
Letting your body shiver naturally after a session can enhance metabolic benefits, as shivering burns calories and helps improve cold tolerance over time [20]. Adding light movement during exposure can also amplify the effects [20]. For athletes, immersing in cold water after intense exercise may speed up muscle recovery and reduce soreness, but it’s best to avoid doing so before strength training.
Consistency is the real game-changer. A study in the Netherlands found that participants who took cold showers for 30–90 seconds daily over 90 days experienced a 29% decrease in sick days. Additionally, research shows that brief cold water exposure can significantly increase epinephrine levels, while longer sessions lead to sustained dopamine boosts. This explains the lasting improvements in mood, focus, and energy that many practitioners report [22][20].
The Future of Cold Therapy: Trends and Insights
Cold therapy is advancing in both technology and holistic health practices, making it more accessible and effective for everyday users. From innovative home setups to its integration with mindfulness, this field is rapidly evolving to meet the growing demand for science-driven wellness solutions.
Rise of At-Home Cold Plunge Tubs
The demand for at-home cold therapy is on the rise, with the cold plunge tank market projected to grow by $96 million between 2023 and 2028 [25]. This shift reflects a broader trend toward convenience and self-care.
"When people experience the benefits and want it regularly, convenience becomes non-negotiable. Why pay for a spa or gym visit when you can have daily access at home?"
– Laura Fullerton, founder of Monk [27]
Modern cold plunge tubs are more advanced than ever, featuring app-controlled temperatures, AI-powered cooling, biometric tracking, and eco-friendly designs. They incorporate energy-efficient systems, better insulation, water-saving mechanisms, chemical-free purification, and even solar-powered options [25]. These updates not only enhance user experience but also address environmental concerns, making them a practical addition to any wellness routine.
Many users are now pairing cold tubs with other therapies, such as saunas, meditation, and contrast therapy, creating a comprehensive self-care experience [25]. This trend reflects a broader move toward combining multiple wellness practices for enhanced results. For those interested in exploring the best options, check out detailed reviews at ColdPlungeTubs.com.
Combining Cold Therapy with Mindfulness Practices
Cold therapy is increasingly being paired with mindfulness techniques, offering a powerful way to enhance mental clarity and focus [26]. Experts are recognizing this combination as a transformative approach to managing stress and improving overall well-being.
"The combination of cold exposure and mindfulness can lead to increased focus and better stress management. The cold activates the body's stress response, and mindfulness helps regulate and optimize this response."
– Dr. Andrew Huberman [29]
Cold water immersion triggers immediate physiological changes that help clear mental fog and sharpen focus [30]. It also boosts endorphin levels, creating a calming and euphoric effect [30].
"Cold exposure activates the sympathetic nervous system, the 'fight or flight' response. However, when done in a controlled manner, it can also activate the parasympathetic nervous system, promoting a state of relaxation and calmness."
– Dr. Andrew Huberman [29]
This combination works particularly well because cold exposure naturally enhances mindfulness by forcing the body to focus on controlled breathing. The intense sensation of cold water pulls attention into the present moment, strengthening the mind-body connection [30]. For best results, experts suggest starting with cold therapy to invigorate the body, followed by meditation to deepen relaxation. Incorporating cold plunges two to three times a week can significantly enhance stress relief and mindfulness [30].
Scientific Advancements and Public Adoption
The cold therapy market is growing rapidly. Valued at $1.64 billion in 2024, it’s expected to reach $2.62 billion by 2033, with a 5.21% CAGR [28]. This growth is fueled by increasing awareness of its benefits, supported by research.
One study involving 3,177 participants found that cold-water immersion can reduce stress, improve sleep, and enhance overall quality of life [31]. Even brief cold showers of 20, 60, or 90 seconds led to higher quality-of-life scores and a 29% reduction in sickness absence [31].
"Cold-water immersion has been extensively researched and used in sporting contexts to help athletes recover, but despite its growing popularity among health and wellbeing circles, little is known about its effects on the general population."
– Tara Cain, UniSA Researcher [31]
Technology is also driving adoption. Sales of wearable cold therapy devices increased by 40% year-over-year in 2024, while portable systems grew by 35% [28]. IoT-enabled devices now allow users to monitor and control therapy sessions in real time through smartphone apps, making cold therapy more user-friendly [28].
Professional sports teams are leading the way. For example, the New England Patriots and Golden State Warriors have incorporated portable cryotherapy units into their recovery routines, enabling players to use them during travel or between games [28]. The Ossur Cold Rush Compact system, known for its lightweight design and quiet operation, has also become popular among post-operative patients recovering at home [28].
Another major shift is the move from nitrogen-based cryotherapy systems to electric chambers. Electric systems, which offer full-body exposure, are gaining traction due to their safety, cost-effectiveness, and environmental benefits [24].
Cold therapy is now a staple in wellness, fitness, and beauty industries [24]. The focus on personalization - tailoring treatments to individual needs and goals - is making cold therapy a key component of modern health and self-care strategies [24].
Key Takeaways from the Experts
When it comes to cold therapy, experts agree on three guiding principles: safety first, gradual progression, and long-term consistency. The goal isn’t to push extremes but to create a sustainable and effective practice.
Safety comes first.
Dr. Jorge Plutzky, director of preventive cardiology at Brigham and Women's Hospital, underscores the risks: "That cold shock can be dangerous. Whether there are health benefits or not is not clear and has not been established" [32]. Immersion in water below 60°F can become life-threatening in under a minute, as water transfers heat away from the body 25 times faster than air [32]. Lee Hill, an exercise scientist at McGill University Health Centre, offers a crucial reminder: "Never, ever do a cold water swim on your own. That is a recipe for disaster" [32].
Take it slow and steady.
For beginners, Lee Hill suggests easing into the practice: "Start slowly... Allow your lungs to feel the cold air and let cold water contact the back of your neck. Prime your neurological system that a cold shock is coming" [32]. Neuroscientist Andrew Huberman, PhD, advises aiming for a temperature that feels intensely cold yet manageable, saying, "The key is to aim for a temperature that evokes the thought, 'This is really cold (!), and I want to get out, BUT I can safely stay in'" [20]. Research suggests that spreading 11 minutes of cold exposure across 2–4 sessions per week (lasting 1–5 minutes each) can yield meaningful benefits [20].
Consistency is where the magic happens.
Cold therapy isn’t just about enduring discomfort - it’s about reaping the rewards over time. Studies show that a plunge at 57°F can boost dopamine levels by 250% and noradrenaline levels by 530% [33]. Regular exposure has also been linked to fewer sick days. Dr. Sanam Hafeez, NYC Neuropsychologist and Director of Comprehend the Mind, highlights the mental benefits: "Enduring the discomfort of cold immersion requires discipline and mental toughness, qualities that can translate into other areas of life" [13].
In addition to following these principles, having the right equipment is critical. Whether you’re using ice packs, water-circulating devices, or full-body immersion systems, proper tools can make your practice safer and more effective.
Ready to start your cold therapy journey? Visit ColdPlungeTubs.com for expert reviews, detailed comparisons, and practical guides on the best cold plunge equipment. With the right guidance and tools, you can safely tap into the powerful benefits of cold exposure.
FAQs
What’s the best way for beginners to safely start cold therapy?
How to Get Started with Cold Therapy
If you're new to cold therapy, the key is to take it slow and allow your body to adjust over time. Start with lukewarm showers, gradually lowering the temperature a little each day. This approach helps your body adapt without the shock of diving straight into icy water. Once you're feeling more comfortable, you can move on to short cold showers or quick dips in cold water - aim for 30 seconds to 1 minute at first. As your tolerance builds, you can slowly extend the duration.
For ice baths or cold plunge tubs, it’s crucial to pay attention to how your body reacts. Begin with shorter sessions and don’t push yourself to stay in longer than feels manageable. If you notice intense shivering or discomfort, it’s a sign to step out. Cold therapy should leave you feeling refreshed and energized - not overwhelmed. And, as with any new wellness practice, check in with a healthcare professional beforehand, especially if you have any existing health conditions, to make sure it’s a safe option for you.
What mental health benefits can you gain from regular cold therapy?
Regular cold therapy, such as cold water immersion, offers several notable mental health perks. For starters, it can lift your mood by boosting endorphins and norepinephrine - the feel-good chemicals that help reduce stress and promote happiness. At the same time, it may bring down cortisol levels, making it easier to manage stress and maintain emotional stability.
Cold plunging has also been associated with easing symptoms of depression, sharpening alertness, and fostering a deeper connection to your environment. When done regularly, it can provide both immediate comfort and lasting benefits for mental well-being, making it an excellent addition to any self-care routine.
How do at-home cold plunge tubs make cold therapy more accessible and convenient?
At-Home Cold Plunge Tubs: Convenience Meets Wellness
At-home cold plunge tubs bring the perks of cold therapy right to your doorstep, making it simple to incorporate this wellness practice into your daily life. No need to head to a gym or spa - these tubs save you both time and effort by letting you enjoy the benefits of cold exposure in the comfort of your own home.
What makes these tubs even better is the control they offer. You can adjust the temperature and duration to suit your preferences, creating a private and tailored experience. This level of convenience encourages regular use, which can maximize the benefits of cold therapy, like easing muscle soreness, reducing inflammation, and boosting mental clarity.
Modern designs also focus on being easy to set up and maintain, making them a practical choice for anyone aiming to improve recovery or overall wellness through cold exposure.
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