What Are The Actual Benefits Of Cold Plunges? An Expert Explains

Image credit: Instagram.com/resetwellnessstudio

If you’ve ever felt infinitely lighter after taking a swim in the ocean, or stepped under a cool shower on a warm day and felt instantly refreshed and revived, you’ve already had a small taste of the benefits of swimming in cold water. In the wellness world, this is known as a “cold plunge”, a practice that involves a short, controlled immersion in cold water—usually in a special bath set to 10°C to 15°C, and sometimes cooled down manually with ice and referred to as an “ice bath”—to aid muscle recovery, boost mental alertness, and lower stress.

Cold plunges have been around for some time. In fact, records date it back to ancient Egypt, when bathing in cold water was used as medical treatment for injuries and skin irritation. In the early 2000s, cold plunging got a revival with figures like Wim Hof, the Dutch athlete who popularised the combination of cold plunging and controlled breathwork as a way to reduce inflammation, increase energy, and lower your cortisol.

Recently, the practice has gained a whole new traction, with contrast therapy—a method that involves putting your body through repeated cycles of cold and warm temperatures, typically in the form of cold plunges and steam or sauna rooms, to even better improve circulation and reduce muscle soreness—now entering the popular lexicon. But why the increased interest in cold water therapy now?

“The growth of wellness studios and social media has made wellness experiences like contrast therapy more accessible, while the euphoric post-session physical and mental feeling has encouraged people to make it part of their regular routine,” explains Melissa Schrumpf, director of wellness studio Reset in Sydney’s Double Bay. “It’s also become a social experience, with people increasingly using wellness spaces as a way to connect. We see this particularly with friend groups booking our Reset Circuit on Friday nights or weekends as an alternative to dinner or drinks.”

Schrumpf notes that while contrast therapy was once seen as a recovery practice exclusively for elite athletes, a widespread focus on nervous system regulation and a desire to slow down amidst the fast-pace of everyday life, has seen this sentiment is starting to change. “People are recognising its value for stress management, mental resilience and overall wellbeing, making it a more inclusive and relatable wellness ritual for everyday life.” 

But what are the benefits of cold plunges, and contrast therapy, on the mind and body really? And what are the keys to cold plunging effectively, and safely? Ahead, we asked Schrumpf all our (ice cold!) burning questions.

What is really happening to the mind and body when you take a cold plunge?

“When you enter an ice bath, your body immediately responds to the shock of the drop in temperature by activating your sympathetic nervous system, triggering a ‘fight-or-flight’ response,” Schrumpf explains. “This immediate survival response raises your heart rate and stress hormones, preparing your body to respond to the change in environment.”

“At Reset, we recommend focusing on slow, controlled nasal breathing throughout your cold immersion, using calm, steady inhales and exhales to help regulate the stress response and engage your parasympathetic nervous system, also known as your ‘rest-and-digest’ state. I personally like to use a technique called box breathing—steadily and repeatedly breathing in for four counts, hold for four counts, exhale out for four counts and hold again for four counts.”

Schrumpf explains that with repeated and controlled cold exposure, your mind and body will learn to adapt to stress, potentially improving stress resilience, autonomic regulation, circulation, and muscle recovery. “The aim is to teach your mind and body to remain calm when placed in an environment that induces stress,” she notes.

What are the actual physical benefits of a cold plunge—and what are the most common myths?

“Cold exposure is known for reducing muscle soreness and fatigue following exercise or physical strain,” says Schrumpf. “Repeated cold exposure may also help the body adapt to stress when used appropriately, while supporting cardiovascular and autonomic function. It also activates brown fat, which increases short-term energy expenditure as the body works to generate heat.”

The most common misconception, she adds, is that cold plunging will significantly burn fat or directly lead to weight loss. “While cold exposure does activate brown fat (calorie-burning tissue) and increase energy expenditure during and shortly after exposure, the overall effect is moderate and there is currently no strong evidence that cold plunging alone leads to significant weight loss.”

What happens to the body during contrast therapy that sets it apart from a standalone cold plunge?

“Contrast Therapy combines the effects of alternating between hot and cold modalities, creating repeated shifts between the sympathetic nervous system—the ‘fight-or-flight’ response—and the parasympathetic nervous system—the ‘rest-and-digest’ state,” Schrumpf explains.

“This repeated exposure can help to train the body to respond to and recover from stress more effectively. Cold exposure constricts blood vessels and creates a short-term stress response, while heat increases blood flow, helping to ease muscle tension and promoting overall relaxation.”

What are the biggest mistakes cold plunge beginners make—and what top tips would you give someone wanting to start?

“One of the biggest mistakes people make with cold plunging is holding their breath when they first enter the water,” Schrumpf says. “While this is a natural response to the sudden stress of cold exposure, breath-holding can increase tension throughout the body, increase your stress response and make it harder for you to regain control of your breathing.”

Instead, focusing on slow, controlled nasal breathing and remaining as relaxed as possible, particularly during the first minute of your cold immersion, rather than trying to push through the discomfort, is the key.

“It’s important to listen to your body and focus on the quality of your breathing and control over duration in the ice bath,” Schrumpf continues. “Staying in longer doesn’t necessarily mean you are receiving the best benefits.”