Cold Therapy

What it is

Cold therapy (also called cold water immersion, cryotherapy, or cold exposure) involves deliberately exposing your body to cold temperatures, typically through cold showers, ice baths, or cold plunges. The physiological response includes vasoconstriction followed by vasodilation, norepinephrine release, activation of the sympathetic nervous system, and cold-shock protein expression. Proponents claim benefits ranging from recovery and inflammation reduction to mood, metabolism, and resilience.

What the evidence says

The strongest evidence is for cold water immersion in athletic recovery, reducing delayed onset muscle soreness (DOMS) after intense exercise. Evidence for mental health benefits is promising but early: cold exposure does reliably increase norepinephrine and dopamine, which are associated with mood and alertness. A few small studies suggest reduced symptoms of depression. Metabolic and immune effects are real but often overstated in popular media. Whole-body cryotherapy (cryo chambers) has less evidence than water immersion. The field is growing fast, so watch for better trials over the next few years.

What a first session looks like

Start slow, a cold shower at the end of a normal shower is a reasonable entry point. Cold plunges or ice baths are typically 10-15°C (50-59°F) for 1-10 minutes. Most people find the first 30-60 seconds the hardest. Breathing slowly and steadily helps. Many dedicated facilities offer guided cold plunge sessions.

Red flags to watch out for

• !Avoid if you have heart conditions, Raynaud's disease, or are pregnant without medical clearance
• !Never do cold immersion alone if you're new to it, cold shock can impair swimming ability
• !Avoid immediately after strength training if you're trying to build muscle, may blunt adaptations
• !Cryotherapy chambers carry risks of frostbite and have less evidence than water immersion