The buzz around cold immersion therapy is becoming impossible to ignore, with social media flooded with videos of people taking the icy plunge. But is it just a trend, or is there more to this chilly practice?
A Deeper Dive into Cold Immersion Therapy:
Whether you're proudly posting your icy endeavor or quietly testing the waters, cold immersion therapy's health benefits are worth exploring. Here's a look at the top four reasons to consider this cool trend.
1. Managing Pain: You've likely heard the advice: "Use ice for pain and heat for stiffness." Cold therapy numbs pain by desensitizing nerves and reducing inflammation. This relief allows your body to send calming signals to your brain, creating a soothing mind-body connection. According to Dan Giordano, DPT, CSCS, cold water immersion can also reduce post-exercise stiffness, fatigue, and muscle damage. However, be aware that ice baths might slow recovery and affect muscles post-resistance training.
2. Battling Inflammation: Inflammation can stem from various issues, from injuries to chronic conditions. Cold therapy helps by reducing exercise-induced inflammation and aiding injury healing by minimizing edema. "The immune system's inflammatory response is crucial for healing and muscle repair," Giordano notes, explaining how the body uses white blood cells for muscle regeneration.
3. Enhancing Mood and Cognition: Cold exposure is linked to reduced depression and anxiety, improved mood, and better brain function. It triggers the release of norepinephrine, a mood-lifting chemical, and affects heart rate variability, connected to stress reduction. Techniques like box breathing often accompany cold therapy, further enhancing its calming effects.
4. Improving Heart Rate Variability (HRV): Cold therapy can stimulate the Vagus nerve, reducing heart rate and improving HRV. To fully benefit, immerse yourself up to your neck. Starting with short, 3-minute sessions is recommended for beginners, while more advanced techniques like contrast training can further optimize recovery.