For many of us Missoula counselors, the idea of jumping into a cold plunge or a cold bath can be intimidating and uncomfortable. But the benefits of cold plunging are worth it! When done correctly, this practice can have a wide variety of positive effects on your mood, health, and overall well-being.
So today we’ll explore the science behind why taking a plunge into icy water can be so beneficial, how to make the most out of your cold plunge experience, and why cold plunging in Montana’s winters are my favorite time to do it.
How Cold Plunges Work
Cold plunging works by activating our body’s natural “fight or flight” response. When you enter a pool of extremely cold water (typically between 39-57 degrees Fahrenheit), your body reacts by releasing stress hormones like cortisol and adrenaline. This increases heart rate and respiration rate, which helps flush toxins from your system and energizes your body for survival. It also triggers an anti-inflammatory response that helps reduce pain and inflammation in the joints and muscles. In addition to these physical benefits, cold plunging has been shown to improve mood, focus, productivity, creativity, resilience to stressors, sleep quality, digestion, and immunity to illnesses for starters.
Understanding How the Cold Helps Our Health
From ancient times, people have taken advantage of the cold’s healing properties by bathing in icy rivers or taking a dip in a lake or pond during winter months. However, it wasn’t until recently that science began to understand why this practice is so beneficial. For example, researchers have found that exposing ourselves to cold temperatures helps stimulate white blood cells which are essential for fighting disease. It also activates endorphins which are responsible for reducing pain and increasing pleasure sensations throughout our bodies. Additionally, exposure to colder temperatures helps boost the immune system by reducing inflammation levels throughout the body.
It was news to me this year when I discovered that it also lowers blood sugar in the body! This opens up a whole world of benefits suddenly because high blood sugar, as we all know, causes diabetes and a whole host of negative ills like cancer.
The Science Behind Cold Plunges
Wim Hof’s famous “Iceman Method” has been studied extensively by scientists who have found that his method significantly increases respiration rate while simultaneously decreasing blood pressure and heart rate – indicating increased endurance and improved performance under stressful conditions. Additionally, other studies have revealed that when combined with meditation or mindfulness practices , cold plunging can help reduce symptoms associated with depression such as anxiety and stress.
Increased Circulation and Immune System Boosting
The cold plunge has long been known to increase circulation throughout the body, providing a number of health benefits. By stimulating the circulatory system, the body is able to more efficiently deliver vital nutrients and oxygen to areas that need it most. Additionally, this increased circulation helps flush out toxins from the body, aiding with digestion and improving skin elasticity.
Mental Health Benefits
The cold plunge also offers psychological benefits as well. Studies have shown that plunging into cold water can reduce levels of stress hormones like cortisol in our bodies, helping us relax both mentally and physically. Additionally, immersing ourselves in colder temperatures triggers the release of endorphins – the “happy hormones” – leading to an improved mood and overall sense of wellbeing. Finally, engaging with nature directly through activities like cold plunging allows us to connect more deeply with our environment on a spiritual level – a key factor in maintaining mental health balance.
Learning Lessons From Nature
In addition to its physical and mental benefits, taking part in activities like cold plunging provides valuable lessons about ourselves and our environment from Mother Nature herself. For example, when we engage with nature on such an intimate level as taking part in a cold plunge or other winter activity like ice skating or skiing, we learn about perseverance when faced with adversity as well as how important it is to take care of ourselves during challenging times (such as winter). By tapping into these lessons regularly we can become better equipped at tackling life’s difficulties head-on without fear or hesitation.
How Nature Can Teach Us Through the Cold
By observing how animals survive freezing temperatures without any special equipment or clothing we can learn how to manage our own responses better when confronted with extreme weather conditions such as blizzards or snowstorms in wintertime. Additionally, because the cold helps to build up “brown fat” on the body, practitioners of the cold plunge aren’t as affected by the cold as other people.
We can also learn about how temperature affects our physical performance when engaging in outdoor activities like running or biking during different times of year – something that many athletes have begun doing lately as part of their training regimens!
For example, a lot of athletes start their morning with 30 seconds to 1 minute of a cold plunge and use it as a cup of coffee to help focus them for their workout. Or, whatever it is you need to focus on!
Lastly, we can also use nature’s lessons on how to regulate our emotions better when faced with difficult situations – something that Wim Hof has mastered through his decades-long practice of meditation while exposed directly to icy waters!
Embracing Nature With a New Attitude
“The cold is my teacher,” Wim Hof often says. And he is right. There are endless lessons you learn from doing the cold plunge. Every day I use mine I am amazed that I have the ability to use this unique superpower to enhance my life.
You don’t need to get an actual plunge to do this! Simply filling up your bathtub will do the trick. Montana water in winter is like 50 degrees. Perfect. When you are starting just jump in and out super-fast. 5-4-3-2-1 GO! Just get the brain out of the way when it comes to this. Then you can slowly increase the times incrementally. Make sure to check with your doctor before you start the cold plunge practice into your life.
John Michaels is a local Missoula author who graduated from Brown University in creative writing. When he isn’t with his family, raising kids, he spends his time meandering around downtown Missoula, writing screenplays, doing cryotherapy, and playing chess.