Cold plunge therapy is a natural wellness practice that involves immersing the body in cold water—typically between 50°F and 59°F—for a short period of time.
This invigorating treatment stimulates circulation, reduces inflammation, and supports muscle recovery by triggering the body’s natural healing responses.
100% natural and drug-free
Safe when practiced properly
No negative lasting side effects
Cold water immersion has been practiced for centuries, particularly in cultures like the Norse and Finnish, who used cold baths and ice-cold rivers for their therapeutic benefits.
In the mid-20th century, sports medicine research showed cold plunges reduce muscle soreness, improve circulation, and decrease inflammation, building on earlier practices and shaping modern cryotherapy.
Today, cold water immersion therapy, evolving from early 20th-century observations like those of Dutch physician Dr. Johan van der Schaar, is backed by scientific research and embraced worldwide as a complementary therapy.
Cold Water Immersion Technology
Our cold plunge systems maintain precise water temperatures (typically 47-50°F or 4-10°C) using advanced cooling units for consistent therapeutic conditions.
Deep Physiological Impact
The cold water triggers vasoconstriction, reducing blood flow to extremities and redirecting it to vital organs, stimulating the body's adaptive responses.
Natural Healing and Recovery
Cold exposure reduces inflammation, alleviates muscle soreness, boosts circulation, and enhances mental clarity by activating the parasympathetic nervous system and releasing endorphins.
Multiple clinical studies have demonstrated the effectiveness of cold plunge therapy for various health conditions
Cold water immersion may reduce inflammation and improve breathing patterns in asthma patients by stimulating the parasympathetic nervous system.
A 2017 study published in Frontiers in Physiology found that cold exposure can modulate airway inflammation, potentially benefiting asthma management.
Cold plunge therapy has been shown to reduce symptoms of chronic respiratory conditions, such as bronchitis, by enhancing immune response and reducing airway irritation.
A 2016 study in The Journal of Physiology demonstrated that regular cold exposure improved immune function, which could decrease the frequency of respiratory episodes.
Cold water immersion can reduce inflammation and improve skin conditions like eczema or psoriasis by decreasing pro-inflammatory cytokines.
A 2020 study in The Journal of Clinical Medicine found that cryotherapy significantly improved symptoms in patients with inflammatory skin conditions.
Cold plunge therapy activates the parasympathetic nervous system, leading to reduced cortisol levels and improved mental well-being.
A 2021 study in Lifestyle Medicine reported that cold water immersion significantly reduced stress and anxiety in participants, with notable improvements in mood.
Medical Recognition Cold Plunge Therapy is recognized and used in medical facilities worldwide:
• Healthy adults and children
• Active tuberculosis
• Individuals with no serious medical
• Severe heart conditions conditions
• Acute respiratory infections
• People with controlled chronic conditions
• Uncontrolled hypertension
• No known adverse reactions
Active tuberculosis
Individuals with no serious medical
Severe heart conditions conditions
Acute respiratory infections
People with controlled chronic conditions
Uncontrolled hypertension
For beginners new to cold plunging (typically water at 50–59°F or 10–15°C), start with short sessions of 30 seconds to 1–2 minutes to allow your body to adapt without overwhelming it, reducing risks like elevated heart rate or hypothermia.
Gradually increase by 10–30 seconds per session over weeks as tolerance builds—always listen to your body and exit if you feel numbness, dizziness, or excessive shivering. This aligns with expert guidelines from sources like the Mayo Clinic and Cleveland Clinic, which emphasize starting brief to acclimate safely.
For experienced users who've built tolerance through regular practice, aim for 3–5 minutes per session, up to a maximum of 10 minutes, to maximize benefits like reduced inflammation, improved recovery, and mood enhancement from dopamine release.
Longer durations (beyond 5 minutes) at colder temps (down to 39°F) can enhance effects but increase risks, so monitor core temperature and avoid daily extremes. Studies and wellness experts, including those from Healthline and Plunsana, note that 2–10 minutes total exposure provides optimal physiological responses without overstress. Consult a doctor first, especially with heart conditions, and warm up naturally afterward.
Our cold plunge is in a private room, so you may wear nothing at all or a swimsuit—whichever feels most comfortable for you.
For your safety and comfort:
Remove all jewelry before entering, as metal can become very cold against the skin.
Enter and exit slowly to avoid lightheadedness.
Always listen to your body and step out if you feel dizzy, numb, or overly uncomfortable.
We provide towels for your convenience, and you’ll want to bring warm, dry clothes to change into afterward.
First Week (1–3 Sessions):
Duration: Start with 30 seconds to 2 minutes per plunge.
Weekly Total: About 2–6 minutes spread across the week.
Feel an instant boost in energy and alertness.
Notice a lift in mood and reduced stress right after plunging.
Experience quicker recovery after workouts or physical activity.
First Month (2–4 Sessions Per Week):
Duration: Work up to 2–4 minutes per plunge.
Weekly Total: About 10–15 minutes total.
Begin to see improved sleep quality and deeper rest.
Feel reduced muscle soreness and less joint stiffness.
Notice stronger mental resilience and stress management.
3 Months and Beyond (Consistent Practice):
Duration: Many experienced plungers stay 3–5 minutes per plunge, not exceeding 10 minutes.
Weekly Total: Around 10–20 minutes total provides lasting benefits without overstress.
Potential for reduced inflammation and improved circulation.
More sustained improvements in mood and focus.
Long-term support for immune system balance and overall well-being.
⚠️ Important Note: Benefits vary by individual. Always listen to your body, exit if you feel dizzy or numb, and consult a doctor before starting cold plunge if you have heart or health conditions.
Cold plunging is a powerful wellness practice designed primarily for adults. Because children lose heat more quickly and are more sensitive to extreme cold, safety is especially important.
Our Policy:
Children under 10 years old: Not allowed in the cold plunge at Awaken for Wellness.
Older kids & teens (10–18): May participate in very short, supervised sessions (30 seconds to 2 minutes) only with parental consent and medical clearance.
Health conditions: Children with asthma, heart concerns, or other medical issues should not use the cold plunge unless approved by their doctor.
If your teen is cleared and participating:
A parent/guardian must be present at all times.
Start with short sessions and build gradually.
Have warm towels and dry clothes ready immediately afterward.
Exit immediately if there are signs of distress (shivering, dizziness, blue lips, confusion).
At Awaken for Wellness, safety comes first. Our cold plunge is primarily intended for adult use, with teens allowed only under strict supervision and medical approval.
Stepping into the cold plunge is both invigorating and transformative. At first, you’ll feel a sharp wave of cold against your skin as your body reacts to the sudden change. Your breath may quicken and your mind will become instantly alert. Within moments, this intensity shifts into a sense of calm focus as your body adapts and your nervous system begins to balance.
Most clients describe the experience as:
Energizing – A rush of alertness and mental clarity.
Refreshing – Like hitting the “reset button” for your body and mind.
Grounding – A unique calm that comes after the initial challenge.
Empowering – A feeling of accomplishment that carries into the rest of your day.
After stepping out, you’ll warm up naturally, often feeling a glow through your body and a deep sense of clarity, relief, and resilience.
it’s more than just cold water—it’s a practice that leaves you recharged, centered, and ready to take on the day.
