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Despite the numbing sensation that comes with it, plunging into cold water come with myriad health benefits. Read more to learn about this chilly habit and how to take the plunge properly&#8230;
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After a vigorous workout session, it definitely feels nice to soak in a hot tub. This feature has popped up in many gyms and even hotels, and is favored for a pretty obvious reason: it allows us to relax our muscles and helps relieve stress. However, you might notice that in some places, the hot tub is adjacent to another pool that many are probably not eager to jump into. Yes, it’s the cold tub.
Bathing in cold water for a certain period of time is called a cold plunge, as stated by Jonathan Leary, founder of wellness club Remedy Place, in an interview with Harper’s Bazaar. However, a proper cold plunge is not just taking a regular bath with room-temperature water. Grand Pool Indonesia mentions that, in general, the water used for cold plunge pools ranges between 10-15 degrees Celsius, making it more of a challenge.
Despite seeming torturous, cold plunges actually offers various health benefits&#8230;
<h2>Cool Benefits</h2>
If you are an athlete or exercise regularly, muscle soreness is something you deal with on a regular basis. In this case, cold plunges can help relieve the pain. A review by Emma Moore et al., published in the February 2022 issue of the Sports Medicine, mentions that cold-water immersion serves as a powerful recovery technique. Exposure to low temperatures can reduce muscle damage and pain, eventually supporting the recovery process.
In line with this, cold plunges can reduce inflammation. As you submerge your body in the cold water, your blood vessels will constrict, subsequently reducing the blood flow to inflamed areas. As a result, there will be less swelling and pain. And your skin can also benefit. According to News Medical, cold water can reduce pore size while promoting collagen production, improving skin elasticity.
Cold plunges are also believed to improve mental health. In a conversation with TODAY, Kristi Colbenson, M.D. mentions that cold-water immersion can increase dopamine and endorphins levels. This results in a euphoric feeling and improved mental clarity, allowing you to focus better.
<h2>The Risks</h2>
On the flip side, cold-water immersion comes with a number of downsides. Forbes Health mentions hypothermia as one of the main dangers associated with this activity. As you stay longer in the water, your body temperature will continue to drop, thus increasing the risk factor.
It’s also worth noting that cold plunges might not be for everyone. According to TODAY, exposure to cold water can cause blood pressure, heart rate and breathing rate to skyrocket. This condition might be tolerable for healthy individuals but can be deadly to those with cardiac or vascular problems.
<h2>Plunging Safely</h2>
To make the most of the cold plunge, it’s important for you to know how to enjoy the plunge properly and safely. Preparing your body is the first step. After working out or spending time in the sauna, take a warm shower and gradually lower the temperature. This way, your system will not be shocked by the drastic temperature change when you eventually plunge into the cold water.
In addition to this, you might want to check the water’s temperature first. The U.S. National Center for Cold Water Safety states that exposure to water colder than 15 degrees Celsius poses a serious health risk and can even be fatal within minutes. Cold plunge pools usually have a floating thermometer that you can check. If the water temperature gets too cold, it is better to skip the cold plunge.
Once you’re ready to plunge, remember to never jump straight into the pool. Core Flex Wellness recommends dipping your feet first and gradually submerging your entire body up to shoulder level. It’s also helpful to learn breathing techniques to calm yourself down. One of the most recommended techniques suitable for cold plunge is the Wim Hof breathing method.
Duration also plays an important role in making the most of a plunge. Andrew Jagim, Ph.D., director of sports medicine research at the Mayo Clinic Health System, recommends starting with short-duration immersion, especially for beginners. Starting at 30 seconds up to a minute is a safe option. As you become used to it, you can gradually extend the duration to five or even ten minutes per session. However, do not forget to listen to your own body. When you start to feel uncomfortable, it’s better to exit the water.
Lastly, do not forget to warm up gradually after a cold plunge session. As mentioned earlier, a drastic temperature change can shock your system. So, take a lukewarm shower and sip warm drinks to avoid this risk. By understanding the risk factors, you can enjoy cold plunges safely. And as you reap its health benefits, the cold will not bother you anymore.
Photography Mitchell Nguyen McCormack 
Styling Alexa Rangroummith Green 
Styling Assistant Triska Putri 
Styling Agency Celestine Agency 
Grooming Yeanne and Team 
Model Brian Shimansky/Soul Models 
Location The Edge, Bali (Mesahotelsandresorts.com/theedge) 
Photo Agency Artmix

Brian Shimansky by Mitchell Nguyen McCormack for DAMAN June/July 2024 001.jpg

How to get healthier, one cold plunge at a time

Alexa Rangroummith Green,

Artmix,

Brian Shimansky,

Celestine Agency,

Mitchell Nguyen McCormack,

Soul Models,

The Edge Bali,

triska putri,

Yeanne and Team