Cold therapy involves immersing the body in cold or ice water to stimulate health benefits and treat health conditions. Cold water eases pain by causing blood vessels to constrict and reducing blood flow to the area (which is why the ice reduces swelling and inflammation). Forms of cold therapy include cold plunges, cold showers, and cryo chambers. Based on studies and research, cold plunges offer superior benefits compared to other forms of cold therapy.

Experts suggest a temperature range of 8-15ºC (46.4-59ºF) for 2-5 minutes, 3-4 a week. Begin with higher temperatures and shorter durations, gradually progressing to colder temperatures and longer sessions.

The experience should be cold enough to make you want to get out while still remaining in a safe environment. You can start at higher temperatures (i.e. 8ºC or 46.4ºF) then adjust temperature and duration as you build resilience.

Studies show that cold plunging for as little as 11 minutes per week results in significant activation of your metabolism. We recommend cold plunging in the morning or during the daytime.

This depends on your goals. If you are looking to build strength, it’s ideal to wait 4 hours after training to get the body to respond to the stimulus. If you’re just looking for overall physical and mental health benefits, feel free to cold plunge before or after your training.

If you are pregnant, have cardiovascular disease, or epilepsy, you should avoid cold water immersion. If you have any other preexisting medical conditions, please consult with your medical physician prior to use.

Cold plunges are the best way to unlock the ultimate benefits of cold therapy. Cold plunges create a more intense and effective experience by causing all your skin’s receptors to fire in unison. This intensity triggers a “protection response” from your body which releases feel-good hormones and lowers cortisol. The hydrostatic pressure of a cold plunge helps your body conduct heat transfers more efficiently than a shower or cryo chamber, given the water density. Studies have shown that cold plunges are the most beneficial cold therapy medium when it comes to exercise recovery.

No! Cold plunges have an array of physical and mental health benefits for anyone wanting to feel and operate at their best. Many people use cold plunges for mental resilience training, allowing them to overcome stressful situations in their daily lives in a controlled manner. High performers such as Tony Robbins and Joe Rogan use the cold plunge daily to stimulate their body and mind and help them achieve their work, life and exercise goals. In fact it's one of the strongest controlled stimuli for activating noradrenaline and dopamine, that's why you feel great and want to do it again!