Cold plunging seems to be all the hype in the biohacking world these days. With any trend, it’s important to cut through the hype, look at the research, look into examples of the healing modality in different cultures and timelines around the world (which at times can be just as insightful as the research), and, if low risk, maybe even just try it out for yourself and be your own experiment. 

This not so new (but certainly having a moment) healing modality dates back thousands of years, with the earliest example of cold water immersion for therapeutic purposes dating back to 3500 BC.  The ancient Greeks and Romans used this for treating fever, muscle recovery and mental health benefits. They even had bathhouses with varying temperatures, which inspired today’s trend. Hippocrates, aka one of the most influential medical figures in history, was an advocate for cold water immersion. Beyond the bathhouses, countries with naturally cold bodies of water- more specifically Finland- have a long history of cold plunging (or as they call it, the practice of “avantouinti”).  They also practice sauna use and contrast therapy. With each of these cultures, there is a welcoming social aspect of the practice as well. 

Research is still growing (yet promising) regarding cold water immersion and contrast therapy. One randomized control trial showed a reduction in anxiety and waist circumference after 8 weeks of weekly cold water immersion. There is conflicting evidence on cold water immersion and muscle recovery, especially compared to other recovery methods. A meta-analysis of RCTs shows that cold water immersion did reduce delayed onset muscle soreness within 24 hours and a few recovery biomarkers were improved. Another study found cold water immersion to be associated with higher levels of mental resilience and self-efficacy and lower levels of anxiety and depression.

So, in true Chelsea fashion, I have been subtly trying this out in different ways for the past few years. As many Chicagoans know, a quick dip in Lake Michigan may do the trick and offer all of these benefits. From post run and post yoga lake jumps to the Friday Morning Swim Club (RIP), I really started to see the benefits with energy and mood. I did my first controlled cold plunge outside of an Erewhon about a year ago, and truly felt great for the rest of the day. Also, I noticed my work with meditation increased mental strength and resilience and made it just a tad more tolerable. I then decided to check out the Bonita Springs Sauna House for contrast therapy with both sauna and cold plunge use, and noticed it was much more effective and powerful when paired with the sauna. This bathhouse allows you to explore cold plunges of 42, 50 and 60 degrees. I did each for about 3-4 minutes with 15 minute sauna sessions in between. Anecdotally, I noticed an increase in mood, energy and motivation for the rest of the day.

So, in short, I encourage you to experiment with cold immersion therapy, as it can be an impactful tool in your toolbox. Check out your local bathhouses (many are popping up around the US!), a local body of water, or even start to experiment with ending your showers with 30 seconds of cold water. 

If you would like to discuss your individual health further, simply fill out this application form and we will be in touch. During my free consultation, I deep dive into a “My Symptom Questionnaire” to take all of this to another level and really help you understand your body. All visits are telehealth and I do have insurance options.