The Truth About Polar Plunges, Cold Baths and Cryo Dips: Is Cold Immersion Right for You?
- amyk73
- Sep 10
- 6 min read
In recent years, polar plunges and cryotherapy (or cryo dips) have surged in popularity as unconventional yet trendy health practices. Celebrities, athletes, and wellness enthusiasts alike rave about the potential benefits—from increased energy to faster recovery times. But are these icy experiences safe? Do they really work? And are they truly natural?
What Are Polar Plunges and Cryo Dips?
Polar plunges
Typically involve immersing yourself in freezing cold water—often outdoors in natural settings like lakes or oceans during winter. They’ve been part of various cultural traditions for centuries, celebrated for their invigorating effects on both body and mind. The Greeks and Romans both used cold baths as a treatment to promote circulation and invigoration. This method was also used for treating joint pain and skin issues. It was at one point also considered a form of relaxation and socialization among the wealthy of this time period.
Most notably in modern times is the use of polar plunges for charity drives. The cultural use of polar plunges has been seemingly dropped from these types of events changing the focus from health support to charity.
If jumping in a cold lake is concerning, other forms of polar plunges can include an ice bath done in a special tub or setup. It offers the same benefits as a polar plunge but is usually in a more controlled setting and does not require swimming.
In this same category is the use of cold baths done from a home bathtub, cold bath tank or tub. These are inexpensive methods commonly used to experience a cold bath without the necessity of jumping in a lake.
Cryo dips or cryotherapy
Are more modern, controlled versions of cold immersion, often done in specialized facilities. In cryotherapy, you’re exposed to extremely cold temperatures (usually via liquid nitrogen) for a short duration, typically around 2-4 minutes. This method is designed to achieve many of the same effects as a polar plunge but in a more controlled and accessible environment.
Are These Practices Natural?
Polar plunges and Cold Baths
Are as natural as they come, harnessing the elements of nature—cold water and fresh air. For centuries, communities in Scandinavia and Eastern Europe have practiced winter swimming as part of their traditional health rituals. The natural cold exposure in outdoor settings ties directly to the human body's innate ability to adapt to temperature changes.
Cryotherapy,
A more modern and synthetic variation of cold exposure. While it mimics the effects of a natural polar plunge, it relies on advanced technology to achieve these temperatures. Though cryotherapy aims to provide similar benefits, it isn't considered "natural" in the purest sense.
Do They Work?
The efficacy of both polar plunges and cryotherapy depends on what you hope to achieve. Cold immersion offers several potential health benefits, but the degree to which these benefits can vary.
It is very important you consider your health needs and goals when using this technique for health support. Working with a trained holistic practitioner can help provide guidance.
Potential Benefits of Cold Immersion:
Reduced inflammation
Cold temperatures can help reduce swelling and inflammation, which is why athletes often use ice baths to recover from intense training sessions. This has also been observed with cryotherapy.
Enhanced muscle recovery
Studies suggest that cold exposure may help speed up recovery after strenuous physical activity, making it popular among athletes.
Boosted circulation
Cold water causes your blood vessels to constrict, then dilate upon warming, which can improve blood flow and circulation. This can be beneficial for overall cardiovascular health.
Mental clarity and mood enhancement
Cold plunges often trigger the release of endorphins, making people feel invigorated and alert. The mental “rush” following a plunge is frequently cited as a positive outcome.
Strengthened immune response
Some research suggests that cold immersion could help boost immunity by improving the body’s stress response, though more research is needed in this area.
What Does Science Say?
A 2015 study published in the North American Journal of Medical Sciences showed that cryotherapy might help reduce muscle soreness and inflammation after exercise, but there is limited research on its long-term effects.
A 2016 study in PLOS One demonstrated that cold water immersion could help manage the body’s inflammatory response, making it useful for reducing muscle fatigue.
Another study indicated that cold exposure could stimulate the production of brown fat, a type of fat that burns energy, potentially contributing to weight management.
While the evidence is promising, it’s important to note that much of the research is still in early stages, and more long-term studies are needed to fully understand the impact of cold immersion on health. As a holistic health practitioner, I must state this and would like to add that it is disappointing that as old as the practice of cold immersion is that science has chosen to not invest in the research over all this time. Based on the experiences and natural health records that exist, the practice of cold immersion does show benefits for most people and is a practice that continues to be used because of those experiences.
Pros and Cons of Polar Plunges and Cryo Dips
Pros of Cold Immersion
Boosts Mental Toughness
Both polar plunges and cryotherapy demand resilience, making them excellent tools for improving mental fortitude. Many people find that confronting the discomfort of cold makes them feel mentally stronger and more focused.
Improves Circulation and Cardiovascular Health
The body's response to cold immersion can help improve blood flow, which supports heart health.
Natural Mood Booster
The rush of endorphins released after a cold plunge can help reduce stress and enhance mood. It’s often described as a natural “high” that leaves people feeling refreshed.
Aids in Recovery
Athletes often use cryo dips or cold plunges to reduce muscle soreness and recover faster after intense workouts.
May Boost Immune Health
While more research is needed, some evidence suggests that cold exposure can help improve immune function.
Cons of Cold Immersion
Potential for Hypothermia
If done incorrectly or for too long, cold exposure can lead to hypothermia. Polar plunges, especially in freezing outdoor waters, can be risky if you are not accustomed to cold immersion.
Not for Everyone
People with certain cardiovascular issues, high blood pressure, or sensitivity to cold should avoid extreme cold immersion practices, as they can strain the heart and blood vessels.
Short-Term Effects
The mood and circulation benefits of polar plunges and cryotherapy are often short-lived, lasting for only a few hours or days.
Expensive
Cryotherapy can be costly, with each session ranging from $30 to $100. In contrast, polar plunges are free but may not be as accessible depending on your location. Comparably speaking, a cold bath can also be considered free if using your own tub. Purchasing a cold bath unit can range from $100 - $300 for an in-home sized unit.
Discomfort and Risk of Injury
Jumping into freezing water or being exposed to extremely cold temperatures can be quite uncomfortable. There’s also a risk of injury if you slip or are not prepared for the shock of cold.
Safety Tips for Cold Immersion
Start Slow
If you're new to cold immersion, start with brief, controlled sessions. Gradually build up your tolerance over time.
Consult with a Healthcare Professional
If you have underlying health conditions, especially heart issues or circulation problems, speak to your doctor before attempting polar plunges or cryotherapy.
Listen to Your Body
Cold immersion should never feel unbearable or cause extreme discomfort. If you feel lightheaded, dizzy, or numb, stop the session immediately.
Warm Up Gradually
After a cold plunge or cryo dip, warm up slowly. Jumping straight into a hot shower can shock your system. Instead, use blankets, warm clothing, and gentle movement to bring your body temperature back to normal.
Is Cold Immersion Right for You?
Both polar plunges and cryotherapy have potential benefits, but they are not one-size-fits-all solutions. Whether you’re looking for faster muscle recovery, mental clarity, or immune support, these practices might be worth exploring if done safely and with the right guidance.
For those looking for a more natural approach, polar plunges offer an eco-friendly, time-honored tradition that connects you to nature. Cryotherapy provides a more modern and controlled environment with similar benefits, though it lacks the natural element.
Before diving in—literally—consider your health, fitness level, and personal goals. And always remember, any wellness practice should feel supportive and safe for your body and mind.
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