As April marks Stress Awareness Month, taking time to understand stress and the impact it has on mental health, as well as understanding how to manage it is paramount.
Interest in ice baths has soared in the UK in the last two years, with search volume for “cold plunge” soaring by 1900% between March 2022 and January 2024, as many are keen to experience their reported health benefits.1
With this in mind, shower enclosure specialists Showers to You, partnered with Dr. Thomas P Seager, PhD Co-Founder & CEO of Morozko Ice Bath and Dr. Sham Singh, from Winit Clinic, to reveal the health and psychological benefits of a cold plunge—also known as ‘cold water immersion’—and reveal how to carry out a cold plunge at home.
The health benefits of ice baths?
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Boost in mood, energy and motivation
According to Dr. Thomas P Seager: “Case studies and clinical trials that show a regular practice of cold water swimming can boost mood, increase energy and motivation, and can reverse major depression—even when medication and traditional talk therapy have failed. That may be partly because of the action of cold stimulation on the brain.
After less than a minute of exposure to cold water, the body produces massive quantities of feel-good neurotransmitters and hormones like dopamine, norepinephrine, vasopressin, and oxytocin that lift mood and create a sense of social connection.”
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Enhanced mental strength
Dr. Sham Singh shares more: “When exposed to cold water, the body goes into a state of shock and releases norepinephrine, which acts as a neurotransmitter to our mood and focus. That’s why the use of cold water can help reduce anxiety and depression states and can improve stress management over time.
Additionally, the very act of putting yourself through discomfort enhances your mental strength, linking to mindfulness or exposure therapy whereby learning to tolerate can lead to better emotional regulation.”
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Improved sleep
Another benefit of a cold plunge is the improved quality of sleep. As Martin Smith, founder of shower enclosures retailer Showers to You, notes:
“While it may seem surprising due to their invigorating effects, cold plunges can actually facilitate a higher quality of sleep. A cold shower before bed can help cool your body down, which naturally tells your brain it’s time to rest. After the initial shock of the cold, your body starts to relax, and many people feel calm and clear-headed.
This is because cold plunging activates the sympathetic nervous system (fight or flight) during the plunge — but once you’re out, your body rebounds by shifting into a parasympathetic state (rest and digest). This relaxed state can make it easier to fall asleep and stay asleep. While it might feel intense at first, doing it regularly can lead to deeper, better-quality sleep.
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Supports immune function
Dr. Thomas P Seager shares more: “Cold plunge therapy has a surprising effect on immune function. Despite the folk wisdom that cold exposure can increase risk of “catching cold,” when the exposure is acute and brief, clinical studies show that it stimulates increased production of natural killer (NK) cells.
This helps to fight infection, and improves the symptoms of certain autoimmune conditions like rheumatoid arthritis, multiple sclerosis, and fibromyalgia. That’s probably how a study in the Netherlands reported that bank employees who regularly practiced cold showers were absent fewer days sick from work.”
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Improved circulation and muscle recovery
“Cold plunging aids in circulation, inflammation reduction, and muscle recovery. Immersing yourself in cold water constricts blood vessels and as the body warms-up again, blood flow seems to rush back in an adequate manner, carrying oxygen and nutrients to the tissues more efficiently.
This is helpful for soreness after exercise, joint pain, and even immune system support. Some studies even show that cold water exposure done regularly may improve metabolism, and could lead to weight control through the activation of brown fat, which burns calories into energy”, says Dr. Sham Singh.
Martin Smith, founder of Showers to You has shared tips on how to start cold plunging at home:
“Cold plunging at home can be highly beneficial, whether you have a dedicated cold plunge tub, a regular bathtub, or simply a shower. While a tub offers optimal immersion, even a cold shower can provide many of the same therapeutic benefits within your available space. If using your bathtub at home, it’s important to use a thermometer to ensure your water is at a safe temperature, as well as using a timer so you can accurately note the time spent in the cold water.
Dr. Sham Singh shares more: “You might begin with 30 seconds of exposure and gradually add time depending on personal comfort. However, breathing is highly important at this phase, especially lengthy, deep inhalations counteracting the initial obstructed response and preventing hyperventilation.
Cold showers are a great alternative if you don’t have a tub for a cold plunge, especially for the long gain. It is equally necessary to listen to your body and avoid prolonged exposure, especially for people with heart or blood pressure problems, as extreme cold presents an even greater strain on the heart.”
**It’s important to research cold water immersion techniques and safety advice as well as always consulting a doctor if you are unsure.
