Chilling Choices: Exploring Various Forms of Cold Exposure Therapy

Cold exposure therapy encompasses a range of practices that involve intentional exposure to cold stimuli, each offering unique benefits to physical and mental well-being. From ice baths to cryotherapy, these methods have gained popularity for their potential to boost immunity, improve circulation, and enhance mental resilience. In this exploration, we will delve into several types of cold exposure therapy, shedding light on their distinct characteristics, potential advantages and some of the constraints in incorporating particular methods into individuals’ health and wellness regime.

Cold Water Immersion: Ice Baths and Cold Showers

Perhaps the most straightforward form of cold exposure therapy, cold water immersion involves immersing the body in cold water, either through a full-body ice bath or a simple cold shower. The benefits of this practice extend beyond the initial shock of the cold water. The body reacts by constricting blood vessels to conserve heat, followed by vasodilation as it warms up. This cyclical process enhances circulation, potentially improving cardiovascular health over time. Read about the further benefits of cold water immersion in our article Embrace the Chill.

Ice Baths/Cold Plunge

Ice baths or cold plunges are used by athletes and people alike to achieve the proven benefits of cold exposure therapy. Ice baths are typically well insulated tubs which hold water at the ideal temperature to trigger the sympathetic nervous system by shocking the body. Ice baths or plunge tubs can be manually cooled by using sufficient ice; environmentally cooled if weather conditions can provide adequate cooling; or automatically cooled by using an external chiller which cycles the bath water through a refrigeration device. Regardless of the method of cooling, studies have shown that the ideal temperature that should be attained is 3 to 4 degrees Celsius (37 – 39 degrees Fahrenheit). The body should be submerged at this temperature until the core temperature has dropped; studies have shown that benefits are maximized by attaining 11 minutes of sustained cold exposure per week.

Plunges or ice baths are proven to be a very practical method to incorporate cold exposure therapy as part of anyone’s health and wellness regime. Cold plunges can be budget friendly and come in range of sizes and can be fitted to various locations. Ice baths are also available as fixed, fully installed bath tubs or inflatable portable tubs. Whilst these can be installed in almost all residential settings, i.e. backyard, balcony, patio, commercial ice baths are also available, ideal for any gym or wellness center. The addition of a chiller unit will also ensure that ideally cold temperatures can be maintained all year round without the need for ice.

Cold Showers

Cold showers offer a milder alternative for those who may find full-body immersion too intense. Cold showers are a great starting point for those looking to initiate their cold exposure therapy regime.  Whilst studies show that regular exposure to cold water is also associated with increased brown adipose tissue (BAT) activation, contributing to calorie burning and potential metabolic benefits, most studies have utilized ice bath therapy and/or winter swimming as the method adopted in the study. Based on these studies, it can be ascertained that cold showers may result in similar benefits (this is an assumption based on studies that did not use cold showers as a method of cold exposure). Cold showers are a very convenient way for anyone to start their cold exposure therapy journey as most people have access to a shower.

However, the practice of full body emersion using ice baths have demonstrated, via clinical trials and research, to be far superior to cold showers. The reason for this is due to the fact that ice baths or plunge tubs ensure that the body is fully emersed for the duration of the plunge and the temperature of the water can be controlled and remain consistent. Both these reasons contribute to the overall reduction of the core body temperature, which is required to reap the benefits of cold exposure therapy.

Cryotherapy Chambers

Cryotherapy involves exposing the body to extremely cold air for a short duration, typically within a cryotherapy chamber or sauna. These chambers use liquid nitrogen or refrigerated cold air to create temperatures ranging from -129 to -184 degrees Celsius (-200 to -300 degrees Fahrenheit). Clients spend a brief period, usually around three minutes, in the chamber, during which the skin temperature drops significantly.

The sudden cold exposure in cryotherapy is believed to trigger various physiological responses. The body enters a state of vasoconstriction to conserve heat, followed by vasodilation upon exiting the chamber. This process is thought to improve circulation, reduce inflammation, and stimulate the release of endorphins, promoting a sense of well-being.

Cryotherapy is often praised for its efficiency; the short duration makes it accessible for those with busy schedules. However, individuals with certain health conditions, such as hypertension or cardiovascular issues, should consult with healthcare professionals before engaging in cryotherapy. Furthermore, whilst cryotherapy can be extremely beneficial for the body’s recovery, availability of this treatment can be restrictive. Therapy clinics which offer these services can be challenging to find and the treatment can be quite expensive.  

Cold Exposure Through Breathing Techniques

Wim Hof, also known as "The Iceman," popularized a unique form of cold exposure therapy that incorporates specific breathing techniques. The Wim Hof Method involves controlled hyperventilation followed by breath-holding and exposure to cold environments. Practitioners claim that this method enhances mental focus, increases energy levels, and improves tolerance to cold.

Scientific studies have supported some of the claims associated with the Wim Hof Method. Research published in the journal PLOS ONE demonstrated that individuals trained in the method exhibited increased resistance to endotoxin-induced inflammation, suggesting a potential modulation of the immune response through this combination of breathing and cold exposure. Find out more about the Wim Hof method here https://www.wimhofmethod.com/practice-the-method.

Whilst this method may well achieve the extraordinary benefits of cold exposure therapy, it incorporates breathing practices with cold water exposure. This method should not be considered independent of the others but rather a supplement to be incorporated with your chosen cold exposure method.

Winter Swimming and Polar Plunges

For the daring and adventurous, winter swimming and polar plunges offer a direct and immersive experience with cold temperatures. Winter swimmers willingly dive into cold bodies of water, often during the winter months when temperatures are at their lowest. Similarly, polar plunges involve a quick dip into icy waters, sometimes through a hole cut into a frozen lake.

Beyond the immediate shock to the system, winter swimming and polar plunges are associated with a range of health benefits. Cold water swimming is believed to enhance cardiovascular health, boost the immune system, and improve mood through the release of endorphins. The mental fortitude required for willingly plunging into freezing water also contributes to increased resilience to stress.

This method has been popularized by the work done by Dr Susanna Soberg which resulted in a number of papers and book by Dr Soberg. Dr Soberg claims that winter swimming clubs in Scandinavian countries such as Sweden and Denmark have been established for decades and represent the happies people in their respective societies. This prompted a body or research which determined, in addition to countless other benefits, that cold exposure triggers a long-lasting endorphin release resulting in people feeling happier and more elated.  

Whilst the benefits of winter swimming and polar plunges are numerous, there are some practical constraints with these approaches. The first, and possibly the most obvious, is the access to these conditions. It is often impractical for to access large bodies of inhabitable water especially with the “winter swimming” conditions, i.e. 3 to 4 degrees Celsius. Furthermore, generally entering open bodies of water can carry a number of safety risks which must be considered. Risks which may need to be considered included rip tides, strong waves, sharp rocks, wild life etc. Finally, whilst all cold exposure methods may pose the risk of hyperthermia, winter swimming carries a greater risk as exiting the water and warming the body upon exiting can be more challenging in these environments.

Conclusion

Cold exposure therapy comes in various forms, each offering a unique set of benefits for physical and mental well-being. Whether it's the simplicity of cold-water immersion, the high-tech approach of cryotherapy chambers, the breathwork integration in the Wim Hof Method, or the adventurous spirit of winter swimming, individuals can choose a method that aligns with their preferences, health goals and practicality. Whilst this article has explored the benefits of the various methods, it has been demonstrated that the use of ice baths or plunges provide the greatest solution to achieve the physiological benefits as well as practically accessible.

As with any health practice, it's essential to approach cold exposure therapy with mindfulness, considering individual health conditions and consulting with healthcare professionals when necessary. Ultimately, the diverse options available make it possible for individuals to incorporate cold exposure into their wellness routine in a way that suits their lifestyle and preferences.

If you're interested in experiencing the benefits of cold water therapy by owning your own ice bath or plunge tub, see our full range here or give us a call on 1800 845 210 to chat to our friendly team here at Revive and Recover.

Disclaimer - this article is based on research studies and contains general advice. The benefits discussed do not considered the unique circumstances of individual and should be interpreted as such. If you have preexisting heart or health conditions, please consult your doctor before trying cold water emersion therapy.