What Is Cold Immersion Therapy And Is It Worth It?

Medically reviewed by April Justice, LICSW
Updated February 26, 2024by BetterHelp Editorial Team

You may have seen viral videos on social media of people jumping into ice baths or cold bodies of water, espousing the benefits of immersing oneself in cold water. Cold water therapy is not just a social media trend; it has been practiced for hundreds of years, dating back to ancient Greeks. Cold therapy may bring many benefits, such as improving recovery after workouts and reducing pain. In this article, we’ll explore potential benefits and what current research says about it.  

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What is cold immersion?

Cold therapy, also called cryotherapy, refers to exposing oneself to cold temperatures in some way, and the treatment can impact humans' physiologically in several ways. It reduces body temperature, changes blood flow, and may improve health. In the same way that putting an ice pack on sore muscles can help to relieve muscle soreness, it can help to reduce swelling and inflammation. It's important to note that research suggests there may be potential benefits of cold therapy, and while research is underway, there are some risks to consider, too.

Cryotherapy can take several different forms. Primary forms include:
  • Ice baths 
  • Cold showers
  • Diving into freezing bodies of water
  • Cold air exposure
  • Ice barrels

How does cold therapy work? When exposed to cold temperatures, blood vessels constrict, increasing circulation to internal organs, such as the heart and lungs. By slowing down blood flow and other fluids into affected tissues, it may also help reduce inflammation. 

Overall benefits can continue after your body receives treatment. As blood flows back to your tissue, it can help alleviate muscle soreness and decrease the time it takes your muscles to recover after exercise. While it can have several benefits, it’s important to be aware of potential risks. Exposure to cold temperatures can cause a sudden increase in blood pressure, breathing, and heart rate. For this reason, it's recommended to consult a healthcare professional before starting cold water immersion, especially for those with medical conditions.
A few different types of health and wellness professionals might recommend this treatment. You may see services offered by physical therapists, chiropractors, personal trainers, and more. Cryotherapy has gained popularity in recent years, with more fitness and medical professionals considering offering cryotherapy as part of a treatment plan for mental or physical health. Cryotherapy is a form of alternative treatment often combined with other techniques such as breath work, mindfulness, and willpower. 

Potential benefits of cold water therapy

Here are some ways cold water immersion treatment could benefit your physical and mental health:

  1. Recover from workouts faster

Cold water immersion therapy can be popular among fitness enthusiasts because it may speed up recovery after workouts. Increased circulation from exposure to cold water temperatures can help to flush out lactic buildup from tissues, preventing soreness and boosting workout results. Cold exposure can also numb pain. Quick recovery can make it easier to train.  

Results of one research study suggested that cold water immersion could negatively impact strength training and muscle mass if used long-term. Depending on your fitness goals, saving the ice baths until after a particularly intense workout may be better than making it a regular practice. 

  1. Reduce chronic pain

People who are living with chronic pain may be able to benefit from cryotherapy. There could be both long-term and short-term benefits for treating chronic pain with cold exposure. Cold temperatures can help calm the central nervous system and relieve inflammation. 

Inflammation is a common cause of chronic pain; since cryotherapy reduces inflammation, it may be an effective way to relieve chronic symptoms of inflammation. Immersion in cold water temporarily numbs the nerves that send pain signals to your brain, so ice baths may effectively reduce pain temporarily.

  1. Weight loss

According to recent studies, cold exposure can help alter fat. This treatment may be a beneficial treatment to add to a weight loss regimen. When your body shivers due to cold, it burns more calories. This increased circulation and blood flow in your body can also boost metabolism. 

  1. Boost immune system

Can it boost your immune system? Some researchers believe it may be able to. Cold exposure may help build your body’s resiliency to cold and fever. Some research has found that people who took hot-to-cold showers are less likely to call in sick to work. 

  1. Mood improvement

Its benefits may not be just for your body but also for your mind. It may have psychological benefits, such as improving self-esteem through mindfulness. Exposure to chilly water sends a dopamine rush through your brain, making you feel alert and happy. Taking a daily cold shower could also help to relieve symptoms of depression.
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One reason people may experience mood improvement is because their mood improves as physical pain is alleviated. Chronic pain can cause mental stress, so overall relief provided by this treatment can help people feel better all around. While some people report mood improvement from cryotherapy, it is important to note that it is not a replacement for medications, counseling, and other mental health treatments. 

  1. Willpower

You can cultivate resilience, determination, and willpower by challenging yourself to do challenging tasks such as submerging yourself in ice water. Most people prefer to avoid this experience of being submerged in cold water, so the mental fortitude it takes to go through a plunge may help train you to be resilient and self-determined when faced with stressful situations.  

Ice baths can cause a surge of adrenaline throughout one's body; this experience may help prepare you to stay calm when an adrenaline-inducing event occurs. People may experience reduced anxiety after practicing this method because it helps train your body to have a lower stress response to stressful situations. 

Other treatment options

It can be an effective alternative treatment for some people, but cryotherapy alone is not enough to treat mental health conditions such as major depression. If you are experiencing symptoms of a mental health condition, talking to a licensed counselor can help. 

For some individuals experiencing symptoms of depression, traveling to an in-person appointment may feel challenging. In these cases, online therapy may feel like a more convenient option. Online therapy like BetterHelp allows you to meet with a licensed therapist without leaving the comfort of your home.

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Research has shown that online therapy can be an effective treatment option for various mental health concerns, including depression. A study found that digital therapy can be effective at treating depression and improving symptoms.

Takeaway

Cold therapy has been used for centuries, and proponents praise its potential health benefits, such as reducing muscle soreness, improving recovery, reducing stress, and improving mood. However, more research can determine its effectiveness and benefits more conclusively. For further help with mental health concerns, online therapy can help.
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The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
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