Cold plunge therapy - also called cold water immersion - involves submerging your body in chilly water, typically within the cold plunge temperature range of 37°F (2.8°C) to 59°F (15°C). Sessions normally last between 2 to 15 minutes, depending on your experience level and goals.

How does cold plunging work? Well, when you immerse yourself in cold water, your body reacts in a variety of ways, including vasoconstriction - tightening of the blood vessels. This process helps reduce inflammation, boost circulation, and promote a sharpened mental state, leaving you feeling energized and focused. Cold water immersion is also said to increase dopamine and noradrenaline levels, leading to feelings of increased happiness and satisfaction.

It’s this powerful combination of physical and mental benefits that’s driving the global rise of cold plunging. More and more people, especially within the fitness and wellness sphere, are experiencing these invigorating results firsthand and coming back for more. 

Gym owners, recovery centers, spas, and more are also taking note, incorporating cold plunge setups into their offerings to meet the growing demand. Just ask FTX Performance, who recently added Polar Monkeys cold plunges to their facility:

“Since introducing Polar Monkeys cold plunges, we've seen an uptick in new membership. They’ve helped create a “wow” factor that’s drawn in new traffic and given us a significant edge in a crowded fitness market. What’s even better is how much it’s contributed to retention.”
- FTX Performance

The Historical Roots of Cold Plunge Therapy

Ancient Civilizations and Cultural Traditions

Believe it or not, cold water therapy isn’t a modern invention — it has deep historical roots. Ancient Egyptians were using cold water for therapeutic purposes as early as 2500 BCE. Hippocrates, a Greek physician known as the father of modern medicine, also praised cold bathing as a method of improving health and resilience.

From Roman Baths to Nordic Practices

Fast forward a few centuries, and the Romans had cold plunging down to an art. Their famously elaborate bathhouses included cold pools, or “frigidaria”, designed to refresh and invigorate after a hot soak. Meanwhile, in Nordic countries, alternating between hot saunas and icy lakes has long been a cultural tradition, believed to boost immunity, mood, and circulation. If you’ve ever hopped between a sauna and a cold plunge at a spa, you’ll know exactly the kind of deep relaxation and energy boost that comes from this age-old practice.

Evolution into Modern Cold Plunge Therapy

Scientific Interest and Clinical Research

In recent years, numerous scientific studies have taken place to evaluate the longstanding wellness claims associated with cold plunging. Research suggests that cold water exposure can indeed: 

• reduce muscle soreness after exercise, aiding physical recovery

• boost metabolism by stimulating brown fat cells required for warming up the body

• improve mood through increased dopamine release - as much as 250%!

Integration into Sports and Biohacking

Athletes have long relied on traditional ice baths for recovery after intense workouts. Today, many are turning to cold plunge tubs for a more controlled and convenient alternative - like AMA Supercross champion Justin Barcia, UFC champion Israel Adesanya, and professional surfer Nathan Florence.

Beyond professional sports, cold plunging has also gained traction among biohackers and everyday wellness enthusiasts. Goals include boosting energy levels, optimizing sleep quality, and building mental and physical resilience.

Rise of At-Home Cold Plunge Tubs

Thanks to modern innovations, cold plunge therapy is easier than ever to integrate into daily life. At-home cold plunge tubs now feature chillers that let users set their precise, preferred water temperature - some even controllable via smartphone, like our ChillX Chiller. From a beginner-friendly 59°F down to an icy 37°F, the mess of lugging around ice bags is gone. Cold plunging is becoming an ever-more practical wellness tool you can use anytime, anywhere.

Cold Plunge vs. Other Cold Therapies

So, cold exposure is far from a new practice - but not all methods are created equal. Is cold plunge better than cryotherapy? Should you just take a cold shower? Here’s a look at the most common cold therapy options nowadays, and how they stack up against each other:

• Ice Baths: Traditional ice baths involve filling a tub with cold water and adding large amounts of ice to reach therapeutic temperatures. While offering many of the same benefits as cold plunges - like reduced inflammation and faster recovery - ice baths can be difficult to manage. Temperature control is inconsistent, setup is time-consuming, and constantly buying ice can get expensive. Plus, cleanup is often messy and inefficient.
  
  

• Cryotherapy Chambers: Cryotherapy exposes the body to extremely cold air - usually between -200°F and -300°F - using vaporized nitrogen. Sessions tend to last a few minutes and aim to trigger a quick physiological response. However, cryotherapy is among the most expensive cold therapy options, and research into its long-term effectiveness is still emerging.
  
  

• Cold Showers: Easily accessible and great for beginners, cold showers introduce the body to cooler temperatures without any special equipment. However, fluctuating water temperatures can fluctuate and the lack of full-body immersion can limit their effectiveness compared to more controlled methods like cold plunging.
  
  

• Cold Plunge Tubs: Purpose-built for full-body cold water immersion, modern cold plunge tubs - like those from Polar Monkeys - offer precise, consistent temperature control via integrated chillers. Many models also include automatic filtration, ozone sanitation, digital controls, and smartphone connectivity. Ideal for regular practice, cold plunges provide a more effective and reliable recovery experience.

Try Cold Plunge Therapy Today

Whether you’re an athlete chasing peak performance, a wellness enthusiast looking to boost your mood, or simply someone wanting a fresh way to reset your mind and body, cold plunging offers something for everyone. This powerful blend of tradition and science is a practice that’s been refined over millennia, now enhanced by modern innovation.

So, why not take the plunge? Your future self might just thank you for it.