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COLD plunge industry safety, guidelines & benefits

GENERAL INFORMATION

Get ready to dive into the world of cold immersion therapy, aka the cold plunge! If you're up for a chilly challenge and want to take your wellness to the next level, give cold immersion therapy a whirl.

Here's the deal: you submerge your whole body in icy cold water for a few minutes. Yep, it sounds intense, but trust me, the benefits are worth it! It's a wild ride, but it's all part of the fun! And guess what? We'll guide you through some body activation and breathing exercises to make sure you're good to go.

Say goodbye to inflammation and hello to improved muscle recovery, increased alertness, focus, & energy

It also does wonders for your overall well-being. It's like a refreshing wake-up call for your mind and body, invigorating your immune system, improving your mood and mental grit!.

We invite you to embrace the freeze and let the icy waters transform you into superhero... ice warrior! ❄️💪( see benefits below)

Q: What is a cold PLUNGE?

A: A cold PLUNGE is a plug-n-plunge ice bath setup that provides clean, filtered icy water on demand.

COLD SOAK

WHAT IS A COLD SOAK?

A cold SOAK is a cold water immersion technique that involves submerging the body up to the neck in a bath of icy cold water for a short period of time guided with a warm up and warm down body activation and breathing practice.

WHAT HAPPENS?

Your blood vessels constrict temporarily reducing blood flow throughout your body, leading to less swelling and “inflammation”, which is the cause of many negative side effects and pain.

FOR HOW LONG?

Duration: To start, it is recommended that you establish your base levels and increase duration and lower temperature accordingly. You can try cold showers for a few days first, followed by slowly increasing the duration of time submerged in icy water: starting with about a minute or more in 50+ degrees, and working your way up to 3 minutes. Don't go too cold or for too long. There is some research that shows that “after three minutes, benefits taper off,” Dr. King says.

HOW OFTEN?

Frequency: Work towards 11-15minutes of cold exposure per week - recent clinical trials by Sorberg suggest that the minimum effective dose of cold exposure is 11 minutes per week, spread over 3-4 sessions. Beginners can start with less, but just like any "practice" consistency matters.

BENEFITS

Increased Alertness, Focus, & Energy
Reduce Inflammation
Improve Metabolism, Mood & Skin
Regulate Anxiety and Stress
Burn Calories & Fat
Relieve Joint Pain & Muscle Soreness
Supports Immune System

Patients who have inflammatory conditions like rheumatoid arthritis, may find that cold water immersion helps reduce swelling or discomfort from flare-ups or after workouts, says Dr. Dominic King, a sports medicine physician at the Cleveland Clinic.

HOW COLD IS RECOMMENDED?

The ideal temperature range for a cold soak is 39°F to 55°F, with experienced soakers/bathers/plungers opting for about 45°F. Leading experts in cold exposure suggest that the ideal temperature and time is anywhere between 45°F to 55°F produces the same benefits in 3min where 39°F to 45°F it only takes about a minute for the benefits to kick in.

BEST TIME FOR A COLD SOAK?

Depends on individual wellness goals. Some say the best time for a cold soak is in the morning, preferably 30 minutes after waking up, or just before a big exam, performance or presentation. Cold exposure triggers neurotransmitters and "feel-good" hormones that cause increased focus, attention, mood, and energy. It is a great form of recovery after a workout or endurance activity, within 24 hours is recommended for reducing swelling, inflammation, or pain.

Come for the experience - stay for the belonging!