The Healing Power of Cold Therapy
4 Minute Read
Key Takeaways
While cold therapy could be considered a current trend, it has been practiced for centuries.
There is scientific research that explains why and how cold therapy delivers health benefits including improved sleep, reduced anxiety, and pain relief.
There is a wide range of ways to enjoy the benefits of cold therapy, you do not need to purchase an expensive tub!
Move aside, saunas. The latest wellness trend is all about turning down the heat — and getting comfortable with cold. And while it might seem like ice baths and cold plunges are the latest new-age health fad (just hop on Instagram to see who’s taking delivery of their at-home cold plunge tank today), cold therapy is a centuries-old practice that’s backed by scientific research.
From reducing soreness, improving sleep and even easing anxiety, controlled exposure to low temps provides surprising benefits for the mind and body. Curious if an ice bath could be part of your self-care ritual? Keep reading to learn how cold therapy can safely stimulate the immune system, help increase the release of feel-good endorphins and more.
Icy Temps Throughout the Ages
The healing power of cold has roots in ancient Greece, Egypt and China. Hippocrates, the "Father of Medicine", prescribed ice baths and walks in the snow. Through the centuries, cultures worldwide embraced cold water for vitality. In the 1700s, hydrotherapy grew popular in Europe after a peasant named Vincenz Priessnitz started teaching water cures.
In recent decades, extreme athlete Wim Hof has popularized cold therapy through his ice baths and freezing swims. Cold plunges have even become trendy, with media outlets like the Wall Street Journal featuring high-end cold plunge bath designs. American neuroscientist Andrew Huberman and other prominent voices in health and wellness have discussed cold therapy extensively in articles and on podcasts. Cryotherapy spas that use frozen air in chambers have also popped up in cities across the globe. Today, cold therapy continues to rise as an accessible way to boost health.
Wim Hof believes the cold is a doorway to the soul!
The Science Behind Freezing Temps
What makes cold so invigorating? It comes down to your body’s innate survival response. When skin senses cold, receptors send signals to the hypothalamus area of the brain. This triggers constriction of blood vessels along with increased heart rate and metabolism as you enter temporary fight-or-flight mode.
Once the cold subsides, your parasympathetic nervous system kicks in to return the body to homeostasis. Blood circulation increases, releasing endorphins, norepinephrine and dopamine. These feel-good chemicals ease pain and boost mood. Cold therapy also decreases inflammation by turning down inflammatory response. This helps accelerate exercise recovery and eases joint pain.
Research shows both cold water immersion and cryotherapy improve immunity, reduce soreness, lessen anxiety and depression and enhance sleep. But more studies are still needed on optimal timing, temperatures and long-term effects. Always speak with your doctor before starting cold therapy if you have any health conditions.
Cold Therapy Techniques
If you’re new to cold therapy, start with short exposure times. Consider adding some entry-level techniques to your daily habits:
Cool showers: Gradually turn the temperature down for the last 1-3 minutes. Start with lukewarm and work toward chilly.
Facial immersion: Submerge your face in a bowl of cold water for 15-30 seconds. This triggers the diving reflex for a quick stress buster.
Cold packs: Apply ice packs or frozen vegetables to sore muscles, joints or injuries for 15 minutes.
Foot soaks: Submerge your feet in cold water while relaxing before bed. This aids sleep and recovery.
Swimming: Take regular dips in a cool pool for an invigorating workout. Look for aqua aerobics classes.
Learn More About Educator Wim Hof and his Method.
Once you’ve acclimated, try taking it up a notch:
Cold showers: Work up to a full cold shower 1-3 times per week. Start warm, then go full cold for 30-90 seconds.
Ice baths: Fill your tub with cold water and add ice. Submerge your body up to your neck for 5-15 minutes.
Cryotherapy: Book a session at a specialty center that uses cold air below -100°F for up to 3 minutes. Wear gloves and socks to protect extremities.
Polar plunges: Take a brief dip in cold lakes, rivers or oceans. Quickly rinse off and get dry and warm. Enjoy the added healing benefits of being in nature. (Be extremely cautious and exercise safety).
Safety Tips
Always check with your doctor before cold therapy, especially if you have health conditions like Raynaud’s or heart disease.
Avoid alcohol before and after cold therapy.
Keep sessions brief when first starting out. Only do full cold showers or ice baths 1-3 times per week.
Listen to your body. Get out if you feel prolonged pain or numbness.
Warm up right after and drink warm fluids to stabilize body temperature.
Are you ready to experience the restorative power of cold? Start with small steps out of your comfort zone and build resilience over time. Cold therapy isn’t for everyone, but for some, it can be a positive and beneficial addition to daily health habits.
About the Author
This article was written by The Woo School editorial team. Learn more about our editorial practices here.
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