Whether you’ve seen it on Goop Lab on Netflix or are familiar with the Wim Hof method, cold water immersion therapy has become an increasingly popular health trend with some serious benefits.

What is Cold Water Immersion Therapy?

In basic terms, cold water immersion therapy (CWI) consists of shocking your system by immersing yourself in cold water. Then most common and effective way to do this is by bathing in ice water, but it can also be done by taking cold showers or swimming in cold natural water sources such as oceans, lakes, and rivers. Popularized by Wim Hof, CWI improves the natural recovery process of the human body and activates the body’s natural healing powers. Although you may be able to notice the benefits after just a few minutes of exposure, the more significant and long-term effects kick-in with regular cold therapy practice.

What are the Benefits?

1. Improves metabolism and can aid in weight loss.

For some background, humans have two kinds of fat cells: white fat cells and brown fat cells. When an individual has too many white fat cell, it can cause obesity and other complications. On the other hand, brown fat cells burn chemical energy to create heat and maintain an ideal body temperature. Cold therapy enables white fat cells to take on the characteristics of brown fat cells, temporarily improving glucose metabolism and over time could contribute to weight loss (NIH).

2. Boosts your immune system.

Some studies have shown that regular exposure to cold helps to build up a resistance to stress which overtime can help boost immunity.

3. Mood improvement.

Exposure to cold has the ability to help decrease depressive symptoms and give your mood a boost by stimulating dopamine production in the brain.

4. Decreased inflammation.

Cold therapy is widely known to reduce inflammation as it causes the blood vessels to constrict and reduce blood flow to certain areas, therefore, reducing swelling and inflammation.

5. Better sleep.

Exposing your body to cold temperatures before bed lowers your overall body temperature, making it easier to for you to fall and stay asleep.

6. Quicker recovery from exercise.

If you grew up playing sports you know that ice baths are a common form of recovery, but this extends to other forms of exercise as well. Pro tip: wait a few hours after your workout to do an ice bath as it gives your muscles enough time to build up resilience.

How Can I Practice?

If getting in an ice bath feels daunting, start out by ending your showers with a cold-water rinse and then working up to longer, colder showers.

If you prefer to dive right in, add ice to your bath water until the temperature is around 50 degrees Fahrenheit and submerge yourself to 2-3 minutes at first, then continue adding time.

There are also several cold plunge practitioners available around the world, in you are located in the LA area be sure to check out Gianni from Respiro Space who facilitated a phenomenal cold plunge/breathwork session for the Altha team.

Disclaimer: If you have pre-existing conditions be sure to talk with your doctor before practicing regular ice plunges to make sure it is right for you.

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