Cold Exposure: Why Everyone is Talking About Cold Plunges - And Should Be!

“Cold Exposure” is surging in popularity. Here’s a look into my experience with the practice, plus the science-backed reasons experts embrace it.

A mid-November dip in a soon-to-be frozen lake in Minnesota.

A Personal Share – My First Frozen Lake Plunge:

The January air slapped sharply against my face as I emerged from my heated car. Careful not to slip on the icy pavement, I crossed the street headed toward the beach. The sun was not quite up yet, but there was light in the sky: an even pool of blue high above the lake, beneath it streaks of turquoise mingled with salmon pink, and lower still, a line of crimson burning behind the treetops along the horizon.

The snow crunched beneath my boots as I made my way across the beach and onto the lake, the dividing line long since obscured by ice and snowfall. I was the first to arrive at the hole. Inside a ring of ice blocks and safety tape, a 15-foot square had been carved through the ice, though the night had resealed it with an inch of frozen lake water as it usually does.

Well, I’m finally doing it, I thought to myself.

Sunrise at the ice hole. The nighttime air often reseals the hole with a thin layer of ice by morning.

I had been at this exact spot once before, not counting the many times I drifted it while fishing for muskies in my kayak. Six weeks back in late November, when the lake was cold but not yet frozen over, I had waded bare footed into the water for ten minutes with the same group of cold plungers who were on their way now. And honestly, it had been a greater challenge than I thought. But I did it. And I wanted to come back when it was…colder.

A “Northling” at heart, I’ve long had an appreciation for the cold. As teens my weird friends and I would compete for who could lay swim-suited in the snow longest, and years back I enjoyed the challenge of practice-tipping my sea kayak in the glacial waters of Alaska, counting calmly to five while submerged upside down before attempting to turn my vessel upright again. And in learning it was good for muscle recovery, I began to “cold tub” after hard workouts in my early twenties.

In recent years, I’ve been riding the cold shower bandwagon a la Wim Hof, the reasons for all this – which I hope will both fascinate and benefit you – I’ll get to later in this post. But in short, what I mean to express for now is: resilience in the face of cold had already grown to be part of my identity.

But this…this was different.

A regular cold-plunger slices alongside the hole’s edges with an ice saw. One individual stands ready to assist.

Soon eight or ten people would arrive at the ice hole, their identities barely visible underneath hats, scarves and oversized coats. Natalie, the friend who had introduced me to this group in November, handed me a rake. As one of the women began to saw downward along the edges of the hole, half the group broke up the remaining ice sheet with pitchforks, and the rest of us used our rakes to lift the slippery slabs one-by-one from the water. After twenty minutes of communal work, the hole was clear and my fingers stinging with cold. I balled my hands into fists inside my gloves as two people used rakes to fish out the step ladder that was resting on the sand four feet under. Water dripped from its rungs as they placed the ladder upright at the edge of the hole.

And it was time.

There I was, standing at the ready above an open patch of lake. And in reality, that’s all it was. But staring down at that black square of water, I couldn’t help but feel I was at last facing a nemesis for the very first time. Gentle ripples formed on its surface as though the water itself was warning us of its danger – warding us off. For a moment I stood strangely captivated by its unnamed power.

The five-degree air bit at my skin as I removed my jacket, then sweatshirt, then sweatpants. Wearing only a bikini, hat and mittens, and neoprene socks, I stepped toward the hole, onto the ladder, and plunged into the water with as little thought or hesitation as I could muster.

Hands on head, I crouched down, submerging myself to my shoulders. The water slashed against my skin. Inhale, exhale. As the cold sought to steal my breath, I willed it slowly into and out of my lungs.

Inhale, exhale.

Inhale.

Exhale.

The first minute or two were the hardest, but I leaned into the discomfort. At six minutes, I felt as though I could stay in much longer. But I knew better. Knowing I had done enough for one day, a minute later I waded toward the ladder, climbed out, and made my way to the towel and clothes I had laid out ten feet away.

My skin the color of watermelon, I dried off with my now-cold towel and slowly layered on clothes. Stuffing my numb feet into their wool socks felt like dressing a doll. But as I zipped my jacket and waved goodbye to the group, I realized I felt…pretty good. I was consciously aware that I was cold, but I felt my own body heat rising up from inside, a sensation of energy, calm, power even. And though it would take me the entire length of my 30-minute car ride home – heat vents pumping – to truly feel warm again, that buzz of energy emerging would carry with me for the rest of the day.

That sucked, I thought to myself as I parked my car at home. I can’t wait to go back.

Safety, Precautions & Disclaimer:

First and foremost a disclaimer: I want to explicitly state that I am not recommending you try cold exposure, but I do want to share how and why I personally do it. As with everything on this blog, nothing in this post is medical advice. By nature, cold exposure can be dangerous, and it is not for everyone. You should always consult with a medical professional before trying out any kind of cold exposure.

This post is designed to be a broad overview to be used as a jumping off point for further research if you’re interested. There is a lot that is not covered here. Research and understand safety and protocols first (including the signals of hypothermia ahead of time and leave the water immediately if experiencing any of the symptoms). Additionally, cold plunging should never be practiced alone.

The Benefits:

So, why on Earth choose such suffering? As stated before, like many people I felt a power with cold exposure before I knew the biological benefits that result from it. For me, the primary reason has always been the personal empowerment I get from learning to breathe through discomfort – big and small. I use the cold to turn inward – fostering inner calm and strength in the face of adversity. I’ve experienced first-hand how mastering resiliency, calm and strength in the cold quickly translates into mastering resiliency, calm and strength in the rest of life – especially during the big challenges when it’s needed most.

But it’s not only that. Here’s a high-level run-down of *some* of the science-backed benefits of cold exposure:

1. It’s not just me. Studies have actually shown the practice leads to greater physical and mental resiliency, in large part due to those who practice it learning to better handle/manage stressors, both physically and mentally.

2. Faster muscle recovery after workouts, largely due to circulation increases and “flushing.” Some experts believe it may be best suited specifically for recovery (think: “I’m sore and I need to compete tomorrow”) versus building muscle and training.

3. A boost in focus and mood. And it’s not magic! Scientists have discovered that cold exposure releases norepinephrine within the body, and this directly translates to sharper focus and feelings of increased energy and wellbeing.

4. A more robust immune system. There is more to be learned on this front, but studies are clear that cold exposure can lead to fewer sick days.

5. Increases in circulation and metabolism. The cold temporarily constricts blood vessels, but circulation increases afterward as a result. Metabolism is increased due to a process called thermogenesis. Cold activates brown fat, and brown fat converts food into heat, or energy.

6. Reductions in physical pain, chronic stress and depression, all largely thought to be in connection to the cold’s effect on inflammation and people’s ability to adapt to stressors.

*Information above gathered from research and written work provided by Wim Hof, Dr. Rhonda Patrick, and Dr. Andrew Huberman.

**I did my best to summarize these as briefly as possible because I felt the post was getting too long. If you want more, please let me know and I can dive further into these topics on a future post.

Cold exposure has been used across the world as therapy for centuries.

A Very Brief History of Cold Therapy:

Cold plunging may feel like a buzzing trend these days, but the use of cold as therapy dates back literally thousands of years. Records indicate ancient Egyptians used cold compresses to treat various forms of inflammation and swelling, and ancient Greeks and Romans including Plato and Hippocrates touted cold baths for healing. Seventeenth-century Europeans in England and Scotland are cited as bathing in cold water to sustain their “strength and spirit.” The practice of outdoor cold plunging has long been used in parts of Scandinavia, including the practice of alternating cold plunge with sauna use in Finland. Cold baths have been used to treat fevers and boost general wellbeing in several other cultures for hundreds years.

How To:

Here are some helpful things to know before trying out cold exposure.

Methods:

What constitutes “cold exposure”? There are a lot of answers! Cold showers (*all* the way cold) are a good place to start and the method most easily accessed for many. Filling a cold bathtub or using a cold tub at a health club are also options. Outdoor cold plunging/swimming is possibly the most extreme practice, especially in cold climates. Some people may also experiment with extreme controlled settings such as cryotherapy, and some experts suggest simply exposure to cold air (standing outside with minimal clothing in winter) can work too.

Length of time:

Research suggests the benefits of cold exposure can start in as little as 60 seconds. Depending on the method and a person’s experience level, sessions often last between one and ten minutes.

Frequency:

Some people swear by daily cold exposure. Personally, I try to get it in a couple times a week.

Rewarming:

While some people like to heat back up in a sauna or another warm setting, some emerging research suggests that rewarming naturally may help achieve the full benefits of cold exposure. There may be a lessening of the metabolism boost if you do not let your body rewarm more slowly on its own. Of course, use your best judgement.

Tips for outdoor cold plunging:

Below is a list of some things I found helpful when cold plunging outside.

Wear a skimpy suit! I like wearing a bikini because there is less fabric to be cold and wet against my skin once I emerge as compared to a one-piece. This way too, I can simply towel off and throw on my layers overtop rather than taking the (very cold!) time to try and change inside a towel on the lake before layering up (I go at a very public, public beach). Sure, my clothes get a little damp, but I get home comfortably enough and just change then. (This assumes you have a car or building nearby. If you’re remaining outside for some reason, certainly get out of your damp suit.)
Wear a hat and mittens. Big thanks to my fellow cold plungers for teaching me this. It’s really not necessary to get one’s forearms, hands or head wet unless you’re targeting that area for a specific reason. So wearing mittens and resting your hands on your head while plunging keeps your hands protected without losing the desired benefits. And the hat does, well, the job hats always do.
Invest in neoprene socks! The first time I plunged I went barefoot, and my feet were easily the worst part of the experience. Neoprene socks add just enough buffer to help keep the tissues of your feet safe and protected - both from the harshness of walking on frozen sand or ice, and from the general cold.
Organize your layers before you plunge - ready to wear, nothing inside out. I’ve learned a rubber mat like a yoga mat is a great place to set your things since it doesn’t stick to the ice, and laying out clothes in an organized and accessible way makes the post-plunge layering easier. Truth be told, I’ve found the hardest part of the outdoor plunge is this exact step. You’re already cold, the wind can feel painful on damp, exposed skin, and dexterity is a challenge, slowing you down. So, have things laid out nicely to ease the process.
And if I haven’t said it enough: consult with a physician first and never go alone.