Have you ever attempted to fully submerge yourself in water that is precisely 50°F? There is a very distinct form of quiet that is present the instant you take that step. The initial moments after, your brain is essentially yelling at you to get out while your breathing quickens, your heart begins pounding, and your every instinct is telling you that maybe, just maybe, this is not the smartest thing you could have done. However, after a few moments, an inexplicable sense washes over you.
This isn’t just some extreme trend for pro athletes or “biohackers” on the internet. Cold water therapy—or cold plunging—is quickly becoming a go-to for regular people who just want to feel better. If you have been digging through valuable home sauna resources, you probably already know that playing with temperature is one of the best ways to hit the “reset” button on your nervous system.
So, let’s dive in on what the motivations are behind many of us being intentional about ice bathing and also how a cold plunge in the backyard can be a game-changer in day-to-day life.
What’s Actually Happening to Your Body?
Now, when you get into that cold plunge, your body definitely goes into a state of survival. This kind of “survival,” though, is actually a pretty good thing. The scientists call this process hormesis-meaning low levels of stress are necessary to build up better resistance to higher levels later on in life.
That “Feel-Good” Chemical Rush
First, you’ll feel a tremendous spiking of dopamine and norepinephrine. Scientists show that your levels of dopamine can be elevated as much as 250% for hours following your water baptism, as you dry off. This isn’t like a coffee high that fails you at 2:00 PM, feeling like you’ve crashed—the effects last a long time. It’s also why a cold shower has a better effect than three cups of coffee.
Knocking Out Inflammation
We have all seen pictures of football players in ice baths after a game. They are not there for a resort vacation. When cold water hits your body, it constricts or shrinks the blood vessels in your body. In other words, the blood moves away from the surface of your body and toward the core. Once you are out of the ice bath, circulation brings it all back, which helps to flush away all of the metabolic waste and lessens the swelling that causes your muscles to feel heavy and sore. Whether it be that you have just set a new record at the gym or that you know the pain of feeling old, the cold water from the ice bath provides the natural ibuprofen in your system.
The Mental Game: Building Real Grit
The physical benefits are wonderful, but where the true power is at is in the mental aspect. Let’s face it, we are living in a world that is built for comfort. We now get to enjoy things like heaters, air conditioning, food delivery, and memory foam products. It’s okay that we are living in such a comfortable world; we are a little soft in life, though.
Every time you make the choice to remain in the cold water when your brain is urging you to get out and run, you are exercising the process of “top-down” control. You are training your brain to remain calm when things become unpleasant. Then your “grit” begins to surface in other places too. When an annoying email shows up in your mailbox or another driver cuts you off in traffic, you don’t press the buttons because you have already accomplished the hardest part of the day in the ice bath.
Why the Backyard is the Best Spot
Sure, you can take a cold shower, but there’s a massive difference between a chilly spray and a full-body soak. When you buy modern saunas or cold plunges for your home, you’re creating a specific zone for your own recovery.
1. The Escape Factor
Having a tub in my backyard means I can breathe real air. There is something so grounding about waiting to see the steam rise off the surface or looking out at the trees as I am submerged. It changes a “health task” into a ritual.
2. The Power of “Contrast Therapy”
If you want to level up, try alternating between a hot sauna and a cold plunge pool.”
The Heat: This opens everything up and relaxes all your muscles.
The Cold: This closes down your blood vessels and turns on your brain. It’s essentially a ‘pump’ session for your blood vessels. It’s incredible for circulation; it’s just invigorating, to say the least. Having both in one backyard definitely helps this transition.
How to Start (Without Hating It)
You’re welcome to pop in and out. If you’re new to this, please don’t feel like you need to stay in for ten minutes. That’s actually a bad idea.
Not Trying to Freeze: You don’t have to plunge into 39°F water right from the word go. Most people find that 50°F to 55°F is plenty cold to reap all the benefits.
The Two-Minute Rule: You need only two to three minutes, where the science of releasing these hormones and killing inflammation takes just this much time.
Master Your Breath: The secret isn’t “toughing it out.” It’s breathing. Long, slow exhales tell your brain you aren’t in actual danger. Control your breath and you own the experience.
A Quick Safety Note
Cold plunging can be safely done by anyone; however, it will likely occur as a shock to the body. If a person has any heart conditions or hypertension, it is important that they speak with their physician about cold plunging before doing so. A buddy system is also helpful in case there is a sudden inability to breathe due to the shock of cold temperature during the first use of the plunge.
Final Thoughts
A Sun Home Cold Plunge is more than merely a water tank; it can be a device in pursuit of a greater life. It can be a reminder each day that you are capable of taking on tough situations,” Machelle said in regard to what she believes are the advantages of a cold plunge pool.
In a world that is always trying to keep us busy and comfort us, the cold is a sensation that awakens us to what it is to be truly alert.” Jill Paton Walsh – The Children of the New Forest