Cold Plunge Therapy:
A Powerful Tool for Wellness and Recovery
Learn about how New Life Recovery’s approach to cold plunge therapy provides transformative benefits for mental health and substance use recovery.
Table of Contents
What Is Cold Plunge Therapy?
Cold plunge therapy includes intentionally immersing the body in cold water. It is a powerful healing practice that is steadily gaining recognition as a wellness and recovery tool.1
In addition to improving circulation and releasing endorphins, a study found that cold water immersion reduces muscle soreness after intense exercise by 89% for at least 24 hours.2
Beyond its physical benefits, cold plunge therapy is increasingly being used in substance use disorder (SUD) and mental health treatment. It is believed to enhance emotional resilience, reduce stress, and regulate the nervous system, which are all crucial factors in recovery and mental well-being.
Cold Plunge Therapy at New Life Recovery
At New Life Recovery, cold plunge therapy is part of our comprehensive, holistic treatment plan. By combining this holistic therapy with other modalities, individuals can benefit from compounded treatment benefits.
As part of a holistic approach to substance use disorder and mental health recovery, cold plunge therapy supports the body’s natural healing processes, enhances emotional regulation, and improves overall well-being.
New Life Recovery is committed to providing personalized care that addresses all aspects of a person’s health. Used in conjunction with counseling, mindfulness, yoga, or other therapeutic modalities, cold plunge therapy helps individuals achieve a more balanced and fulfilling recovery.
A Closer Look at How Cold Plunge Therapy Works
Utilizing cold plunges as a type of therapy is the practice of immersing the body in water, with temperatures typically ranging from 40°F to 60°F (4°C to 15°C). This brief, yet intense, exposure to cold water activates the body’s natural recovery mechanisms.3
The history of this therapy stems back to the ancient Greeks and Romans, who used cold baths to improve overall health and reduce stress. However, it has also recently started gaining traction as a popular holistic therapy for individuals looking to heal their mind, body, and spirit.4
Today, athletes commonly utilize cold plunge therapy to assist with recovery after intense physical exertion. Beyond these circles, cold plunge therapy is also now increasingly being used as a holistic approach to support mental health and well-being.
The Science Behind Cold Plunges and How They Work
When immersed in cold water, the body undergoes a natural stress response, activating the sympathetic nervous system. This can result in increased heart rate, rapid breathing, and heightened alertness.5
Over time, this response is followed by a sense of calm. Here, the parasympathetic nervous system takes over and promotes relaxation. This resets the body’s stress response, improving emotional regulation and reducing anxiety.
Cold Plunge Therapy Reduces Inflammation and Boosts Circulation
One key benefit of cold plunge therapy is its ability to reduce inflammation. The immersion constricts blood vessels and reduces blood flow to inflamed areas, which helps limit swelling. This also makes it a good therapy option for some individuals who experience chronic pain due to inflammation.6
As one exits the cold bath, blood vessels will begin to dilate. As a result, oxygen-rich blood rushes to the tissues, improving circulation all throughout the body.
This is particularly beneficial for individuals recovering from substance use disorder or trauma, as this process:
- Accelerates healing
- Reduces muscle soreness
- Supports recovery from physical stress
The Impact of Cold Plunges on Neurotransmitters
Cold plunge therapy has a profound impact on the brain’s chemical messengers that influence mood and motions, called neurotransmitters. The immersion stimulates the production of endorphins, leading to an elevated mood and increased feelings of well-being.7
Additionally, cold exposure triggers the release of dopamine, which is a neurotransmitter associated with pleasure and reward.
By increasing both dopamine and endorphins, one may experience benefits such as:
- Stabilized mood
- Reduced feelings of depression or mental health symptoms
- Increased emotional resilience
Benefits of Cold Plunge Therapy for SUD Recovery
With such profound impacts on neurotransmitters, cold plunge therapy has become a valuable tool in supporting mental health and substance use disorder recovery.
Some of its benefits for SUD treatment include:
Helps Alleviate Withdrawal Symptoms During Early Recovery
Cold plunges offer valuable support during the early stages of SUD recovery, especially when individuals are dealing with the discomfort or pain of withdrawal symptoms.
Withdrawal can be physically and emotionally overwhelming, often involving symptoms like:
- Sweating
- Nausea
- Anxiety
- Irritability
- Seizures
Cold water immersion can help mitigate these effects by promoting vasoconstriction, which reduces inflammation and calms the nervous system.
Supports Stress Management and Emotional Regulation
SUD recovery is often accompanied by heightened levels of stress, anxiety, and emotional instability. This process aids individuals in effectively managing the fluctuations of early recovery by teaching the body how to effectively manage stress in a healthy manner.
Encourages Mindfulness and Focus
Cold plunge therapy encourages mindfulness and focus. During the therapy, the individual must be fully present and aware of their physical sensations during immersion in order to encourage mindfulness and focus. The cold forces the mind to focus on the moment, which can be deeply grounding.
With this practice, this present-moment awareness can help:
- Improve the ability to manage cravings
- Reduce impulsivity
- Stay focused on recovery goals
This practice helps individuals connect with their bodies and emotions, fostering a sense of clarity and focus that is especially important in recovery.
Improves Sleep Quality and Energy Levels
Cold plunge therapy can also promote better sleep by encouraging the body to relax and reset its circadian rhythms.
For example, the calming effects of cold exposure (especially in the evening) can help prepare the body for rest by lowering the core body temperature. This is essential for achieving quality sleep.
In addition, cold plunge therapy helps to boost circulation and oxygenation throughout the body, which:
- Promotes higher energy levels
- Promotes mental clarity
- Provides natural sleep enhancement
Therapies That Can Complement Cold Plunge Therapy
Cold plunge therapy can work synergistically with other holistic or evidence-based therapies, creating a comprehensive approach to healing. This way, individuals can receive the most beneficial care tailored to their exact needs during treatment.
Synergizing With Holistic Therapies
When combined with mindfulness practices, yoga, and counseling, cold plunge therapy amplifies the unique benefits of each treatment.
Mindfulness
Mindfulness is a practice of intentional awareness of your present experience, without assigning judgement as good or bad.
Put into practice, mindfulness helps one become aware of emotions, impulses, and triggers, as well as develop healthier ways to cope with them. It encourages self-acceptance and kindness towards yourself, which is crucial for long-term recovery.
In combination, cold plunge therapy enhances many benefits of mindfulness. In particular, cold plunge therapy helps strengthen one’s ability to focus amidst discomforts and distractions.
Yoga
Yoga, as well as other body-centered therapies, promote relaxation and physical well-being. After stretching and strengthening muscles, cold water immersion can assist in helping reduce inflammation and alleviate any sore muscles.
Similarly to mindfulness as well, the shock of the cold water can help build mental resilience and improve focus, which are cultivated through practicing yoga.
Counseling
Counseling, especially therapies that address trauma or emotional regulation, is a vital part of improving mental health and well-being. In counseling sessions, one may notice the increase of mental clarity and emotional balance that cold plunge therapy provides.
Using Evidence-Based Therapies Alongside Cold Plunges
There are several comprehensive therapies that can also be utilized with cold plunges, such as:
Cognitive-Behavioral Therapy (CBT)
CBT helps individuals identify and modify negative thought patterns and behaviors that contribute to SUD and mental health challenges. By restructuring these thoughts and developing healthier coping mechanisms, individuals can reduce cravings, manage triggers, and improve emotional regulation.
This complements cold plunge therapy, which can enhance mood and reduce anxiety, creating a positive feedback loop that reinforces healthier choices and behaviors.
Dialectical Behavior Therapy (DBT)
DBT focuses on building skills in mindfulness, distress tolerance, and interpersonal effectiveness. These skills are essential for navigating the challenges of recovery and maintaining long-term sobriety.
Cold plunge therapy can be a valuable tool within DBT, as it provides a physical and visceral experience of grounding and distress tolerance, helping individuals learn to manage intense emotions.
Trauma-Informed Therapies
Trauma-informed therapies create a safe and supportive environment for individuals to process past experiences and develop healthier coping mechanisms. Cold plunge therapy can be integrated into trauma-informed care by providing a physical experience of release and regulation.
The intense physical sensations can help individuals connect with their bodies, regulate their nervous systems, and process traumatic memories in a controlled and therapeutic setting.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a powerful, non-invasive therapy for processing traumatic memories and reducing their emotional impact.
It involves bilateral stimulation, such as eye movements or tapping, while recalling distressing events. Cold plunge therapy can enhance EMDR’s effectiveness by helping individuals manage the intense emotions that may arise during EMDR and promote a sense of calm and control.
Encouraging a Mind-Body Connection
One core principle of holistic healing is fostering a strong connection between the mind and body. Cold plunge therapy helps individuals tune into their bodies, and they learn to become more aware of their physical sensations. This practice promotes a deep sense of connection between one’s mind and body.
This awareness is essential for healing, as it encourages individuals to listen to their bodies and respond thoughtfully to their emotional and physical needs.
By integrating cold plunges into a holistic treatment plan, individuals are further supported in achieving a more balanced and mindful approach to their recovery process.
Practical Considerations for Cold Plunge Therapy
Cold plunge therapy requires safety protocols to minimize risks. Given the nature of cold plunge therapy, sessions should always be supervised by trained professionals. This is especially important for any individuals with underlying health conditions.
Safety Protocols and Medical Supervision During Sessions
The temperature and duration of each plunge must be carefully controlled to prevent hypothermia or shock. Gradual acclimation to colder temperatures, along with proper post-plunge care, ensures a safe and effective experience for clients.
Tailoring the Therapy to Individual Tolerance Levels
Cold plunge therapy should be customized based on each person’s tolerance and recovery goals. Individuals should start with shorter sessions at higher temperatures and gradually increase the intensity (by decreasing the temperature of the bath) as the individual builds tolerance to the cold.
This approach ensures therapy is effective, comfortable, and safe, as well as supporting the individual’s needs and maximizing their recovery progress.
Ready to Love Your Love?
Our team at New Life Recovery can integrate cold plunge therapy into personalized treatment plans for SUD and mental health recovery.
Whole-Person Healing in Fresno, CA
The cold plunge therapy experience at New Life Recovery takes place in a state-of-the-art facility, designed for safety and comfort. The serene environment, featuring modern amenities and calming outdoor spaces, promotes relaxation and enhances the therapeutic benefits of cold immersion.
Multidisciplinary Team Dedicated to Your Success
At New Life Recovery, cold plunge therapy is guided by trained professionals who tailor sessions to meet each individual’s needs. Wellness specialists, therapists, and medical staff ensure that every session is safe, effective, and aligned with each person’s recovery goals.
In practice, this provides clients with personalized support throughout their healing journey.
Overall, by combining cold immersion with therapies like yoga, mindfulness, and CBT, clients often experience:
- Improved physical recovery
- Emotional stability
- Mental clarity
- Building resilience
- Support in the healing experience overall
Take the First Step Toward Lasting Recovery
Curious about how cold plunge therapy at New Life Recovery can help you or a loved one on their path of healing and learning to love life again? Reach out to one of our experts today to take that first step.
You can experience all levels of care on one campus, ensuring that you get the care and personalization you deserve every step of the way. Start the process of loving your life today by reaching out to our team.
Resources
- https://www.mdpi.com/2079-7737/12/2/211
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9213381/
- https://www.webmd.com/a-to-z-guides/cold-plunge
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9012715/#:~:text=The%20beneficial%20effects%20of%20cold,and%20respiration%20amongst%20other%20parameters.
- https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/#:~:text=Full%2Dbody%20immersion%20exposes%20a,that%20drive%20the%20stress%20response.
- https://www.healthline.com/health/are-cold-plunges-good-for-you#possible-benefits
- https://www.psychiatryonline.org/doi/10.1176/appi.neuropsych.20240053#:~:text=Cold%2Dwater%20immersion%20triggers%20the,in%20depression%2C%20anxiety%2C%20and%20posttraumatic
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