Cold plunges involve immersing your body in cold water, typically between 50–60°F, for a short, controlled period. This rapid exposure to cold triggers a powerful physiological response: blood vessels constrict during the plunge and then expand once you exit, enhancing circulation, flushing out metabolic waste, and delivering oxygen-rich blood to your muscles and organs. This process helps reduce inflammation, ease muscle and joint soreness, and accelerate recovery after physical activity or stress.Many clients find that combining cold plunges with sauna therapy, red light therapy, or cryotherapy enhances recovery and amplifies overall wellness results.
A typical session lasts 1–5 minutes, with beginners starting at the lower end and gradually increasing as tolerance builds. For general wellness, 2–3 sessions per week is sufficient, while those seeking faster recovery, inflammation reduction, or performance enhancement may benefit from 3–5 sessions weekly.