Stages of Cold Plunging: What Happens During Each?

Cold plunging provides several science-backed psychological and physiological benefits. Wellness enthusiasts and athletes are increasingly recognizing cold plunges for their ability to improve focus, promote recovery, and nurture resilience. So, what are the stages of cold plunging, and what happens to the mind and body during each? Let’s find out.

Cold Shock Response

The first stage of cold water immersion is the cold shock response. This is an involuntary and innate body reaction controlled by the autonomic nervous system. This stage which lasts between zero to two minutes, is marked by several effects, which include:

·       Elevated Heart Rate

During the initial immersion, the body attempts to preserve heat, prompting the heart rate to spike. This reaction is referred to as a sympathetic nervous system response. Blood circulation increases while oxygen is transported to the essential organs as the body prepares for possible danger. 

·       Vasoconstriction

Blood vessels near the skin’s surface narrow down, reducing heat loss. This helps the body preserve its core temperature and prevents hypothermia.

·       Cold Sensation

When exposed to cold water, the nerve endings in your skin signal the brain, informing it about the extreme temperature change. The discomfort of cold water is challenging, especially for beginners. 

·       Hyperventilation

Some people start gasping for air, while others start breathing faster during the initial cold water immersion. This occurs due to the body’s gasp reflex, an automatic response that prevents water from penetrating the lungs. Rapid shallow breathing increases oxygen intake, helping the body counter the immediate stress. 

·       Psychological Effects

Cold immersion shock can trigger several psychological responses. Some people may experience exhilaration, while others may struggle with panic. Despite the discomfort of the shock, it prepares the body to withstand the other cold plunging stages. 

Your body’s physiological response to the initial cold water immersion shock stimulates the fight-or-flight response. The body discharges adrenaline and cortisol, hormones that increase alertness and help the body manage stress. 

The Adaptation Stage

As you remain in the cold water, your body starts adapting to the extreme temperatures. The initial shock drops as the body gets used to the cold environment. While the initial discomfort is still there, the body transitions to thermoregulation from emergency response. This phase lasts between 1 and three minutes. The second stage is characterized by the following responses:

·       Shivering

Shivering is the body’s natural response to cold water immersion, facilitating heat generation. During this thermogenic response, muscles narrow down rapidly to initiate warmth. Shivering is usually intense during the early stages of cold plunging when the water temperature is extremely cold. 

·       Norepinephrine Production

The body discharges norepinephrine which regulates mood, improves focus, and increases alertness. 

·       Improved Circulation

The initially constricted blood vessels gradually expand as the body returns to its internal temperature. As the blood flows toward the core it boosts blood circulation to vital organs like the lungs, heart, and brain. 

·       Psychological Effect

While the adaptation phase is usually mentally challenging, it is crucial for mental resilience. The cold makes you uncomfortable, testing your resolve. Some cold plunge tub enthusiasts perceive this phase as a moment when they appreciate their ability to endure the discomfort. They mention feeling mentally clearer and more present since they focus more in response to the cold. 

·       Decreased Sensitivity to Cold

The longer you remain in the cold water, the less sensitive your body becomes. Your mind also starts adjusting to the discomfort. At this point, the cold response is still active but less acute as the body gradually acclimates to the conditions.

Endurance and Calming Stage

This phase lasts between 3 and 5 minutes. After some minutes of cold exposure, the body transitions to the endurance stage. Here, the body has adapted fully to the cold, and you’ll likely notice a considerable decline in the initial discomfort. The effects in this stage are:

·       Thermoregulation Balance

The body has found a balance between blood flow and thermoregulation. The blood vessels near the skin’s surface are constricted, and the blood flows to the core to safeguard internal organs. But the body’s cold shock state has faded, and it can function normally. 

·       Less Shivering

Shivering may occur during this stage, but it reduces after the initial immersion. The muscles are no longer actively trying to generate heat since the body’s core temperature is stable.

·       High Brown Fat Activity

Brown fat is a fat tissue that burns calories to facilitate heat generation. Cold plunging activates brown fat to warm the body. Regular exposure to cold water can improve the body’s ability to generate heat through brown fat, accelerating calorie burning.

·       Less Discomfort and Pain

Most of the acute discomfort and pain from the cold start declining. Individuals start feeling more relaxed even though they may still feel cold. 

·       Psychological Effect

As your body adjusts, your mental state shifts. The initial panic and discomfort start fading, making you calmer and happier. Some individuals report feelings of elevated mental clarity and well-being. 

Rewarming and Recovery Stage

This stage lasts between 15 and 30 minutes. When you leave the best cold plunge tub the body enters the recovery phase where the rewarming begins and the body starts going back to its normal state. The post-plunge recovery process involves the following physiological changes. 

Vasodilation: The initially constricted blood vessels start expanding, a process known as vasodilation, as blood starts flowing back to the extremities and warming the skin. 

Elevated circulation to the extremities: Once you leave the cold water, blood flow returns to the extremities gradually. This rewarming process can take a few minutes, and the body continues controlling its core temperature.

Endorphin discharge: During the recovery phase, the body releases endorphins, also known as natural mood enhancers and painkillers. This can result in a feeling of well-being or euphoria, commonly known as the cold plunge high. These hormones help reduce the remaining discomfort from the cold, promoting relaxation.

Mental alertness and clarity: The post-cold-plunging phase usually results in increased mental clarity, alertness, and focus. Many fitness enthusiasts and athletes experience a moment of mental reset after a cold water immersion session, which can last for hours. 

Psychological effect: After leaving the cold plunge tub, individuals experience a sense of elevated well-being and accomplishment. The intense mental and physical stress from the cold plunge is replaced by a rewarding feeling of relaxation. Other benefits like reduced stress, increased mental resilience, and improved mood become more pronounced during recovery. To maximize recovery, consider:

Layering up: wear dry and warm clothing immediately after leaving the water to prevent heat loss

Active recovery: Engage in gentle movements like light stretching and walking to aid circulation and rewarming

Hydrate and refuel: Drink warm fluids and eat a nutritious snack to replenish energy

Finally

Cold plunging offers enhanced mental resilience, improved circulation, and elevated mood. Understanding the stages of cold water immersion and what happens in each helps you optimize its therapeutic advantages. Although cold plunging is effective, it’s not recommended for everyone. So, people with underlying medical conditions like hypertension and heart disease must consult a healthcare practitioner before engaging in cold water immersion.