Ice Bath/Cold Plunge

girl taking cold plunge

Why

ELEVATED ENERGY

Everybody has their own method for waking up; double shots of espresso, a quick workout, and so on. If you’re looking for a quick start to your morning or an afternoon pick me up, cold plunging might just be the answer. Many people turn to cold plunging when looking for a new way to boost their daily energy!

RECOVERY / PERFORMANCE

Cold plunge benefits extend beyond the mental and chemical aspects of your body too. Sports medicine has utilized cold water therapy for years, to help the active recovery of your muscles.




IMMUNE SUPPORT

Being immersed in cold water stimulates leukocytes, the white blood cells that help fight off sicknesses. It also causes the lymphatic system to contract, forcing fluid through the lymph nodes. This process aids in detoxing the body and strengthening your immune system.


BETTER SLEEP

When you dip into the Plunge, your body triggers the autonomic nervous system. This system is a network of vessels and nerves, split into two parts that control your response to stress. When you begin to control your response to stress, you’ll likely find that you begin to control your relaxation and sleep.

STRESS RELIEF

Cold water therapy has been shown to be an effective supplemental treatment for stress relief by decreasing the stress hormone cortisol. A study found that regular cold showers and ice baths helped reduce anxiety and improve the mood of participants.


PAIN RELIEF

The boost in norepiniphrine you'll get from consistant ice baths has been shown to be up to 5x. This neurotransmitter can dramatically reduce inflmamation and help with chronic pain.




Why Cold Therapy?

Cold therapy or deliberate cold exposure is a technique that offers numerous health and performance benefits. According to Dr. Andrew Huberman, cold exposure can improve energy, focus, mood, resilience, metabolism, and physical recovery. The key is to find a temperature that's uncomfortable but safe, and the optimal duration and frequency vary depending on the individual and desired outcome.

When practicing cold exposure, safety is crucial. Never engage in hyperventilation before or during immersion and start with a warmer temperature before gradually decreasing it. The ideal temperature differs among individuals, so it's essential to listen to your body. Cold showers, ice baths, or cold water immersion are the most effective methods for reaping the benefits.

Cold exposure triggers the release of adrenaline, noradrenaline, and dopamine in the brain and body, enhancing alertness, focus, and mood. It also helps build resilience and grit by forcing the brain to exert 'top-down control' in response to stress. Moreover, cold exposure can increase metabolism and assist in converting white fat to beige or brown fat, which is more metabolically active.

How to do Cold Therapy?

To begin, aim for a total of 11 minutes of cold exposure per week, divided into 2-4 sessions. To enhance the metabolic effects, let your body naturally reheat and shiver after exposure. Cold exposure can also aid physical recovery after high-intensity exercise, but it's best to wait 6-8 hours after training to avoid limiting gains in hypertrophy, strength, or endurance. Lastly, consider practicing cold exposure earlier in the day to avoid disrupting sleep.

How often should I plunge?

Regular cold plunging will help deliver faster results and more significant changes. How often you plunge should be determined by your personal needs and goals. Many people make plunging a part of their daily or weekly routine. We generally recommend at least one ice bath session per week.

How should I prepare for my first Cold Therapy treatment?

Remove any makeup, oils, creams, lotions, and other skin products. You will take a light shower prior to plunging. If it is your first visit to Be Spa, you must check-in at least 10-15 minutes prior to your scheduled appointment time. This is to complete paperwork, receive instructions, and recommendations before your treatment. If you are late for check-in, you will NOT be able to participate. All treatments start promptly on a fixed schedule.

I'm pregnant. Can I plunge?

No. Do not participate in a Cold Plunge treatment if you are pregnant.

What are some other common contraindications?

Individuals with cardiovascular conditions or problems, extreme sensitivity or insensitivity to cold temperatures, congestive heart failure, impaired coronary circulation, or those who are taking medications which might affect blood pressure. If you are using any prescription medication, are a senior or elderly, or have an existing medical condition, or using a pacemaker or defibrillator, please consult your physician. Other contraindications include, but are not limited to, various chronic conditions including Parkinson’s, Multiple Sclerosis, Central Nervous System Tumors, Raynaud's disease, Lupus, Diabetes with Neuropathy. Always consult your physician.

Do I need to bring anything with me?

We should have everything you need!