Is Cold Plunge Really as Life-Changing as Everyone Says?

“This can have a host of acute cardiorespiratory changes in health markers such as blood pressure, heart rate, and respiratory rate,” according to Masi. “The thought is that these acute changes may create a more chronic effect, potentially creating lasting improvements in circulatory health.”

It promotes a youthful complexion.

While cold plunging cannot turn back the clock, it has antiaging skin care benefits. More specifically, cold plunges reduce the breakdown of collagen production breakdown and aging in the skin, says Dr. Ostad.

It enhances physical performance.

“Cold-water immersion has shown positive impacts on muscular power,” says Kuhlmann. “This suggests that it aids muscle recovery, enhances performance, and promotes increased strength, especially following intense exercise.” Research also supports improvements in muscle power, he adds.

It can improve your mood.

According to Masi, cold plunging can also increase endorphin levels, leading to a feeling of well-being. Putsov says the same: “You feel better [after a cold plunge] because the shock from the cold triggers a flood of endorphins, which are the body's natural feel-good chemicals.”

It can reduce stress.

As a result of the aforementioned mood boost, cold plunges can also help reduce stress. “Cold exposure, especially when combined with techniques like the Wim Hof breathing method, may reduce stress,” Kuhlmann says. “Controlled breathing and mindfulness practices during cold exposure positively influence the autonomic nervous system.”

It can improve sleep.

Reducing stress has another major benefit, according to Dr. Paulvin. “Cold plunges also stimulate the body’s stress response and recovery process, which improves sleep,” he says.

It reduces muscle soreness.

“Doing a cold plunge after working out is great for muscle soreness,” says Daniel McKenna, a New York–based celebrity fitness trainer and founder of The Irish Yank Society. Putsov concurs: “When you take a cold plunge after a tough workout, it's like giving your muscles a refreshing break. The cold water helps to soothe soreness, and you can feel refreshed in an hour, not in three to five days.”

As for why that is? “This happens because the cold causes your blood vessels to constrict, reducing inflammation,” Putsov explains. “Metabolic waste such as lactic acid gets washed out faster. This process accelerates healing, getting you back in shape faster.”

It can reduce fatigue.

Not only will you sleep better and recover faster, but you'll feel more energized, adds Dr. Ostad, who says that cold plunging can help reduce fatigue.

It can boost immune function.

“Evidence suggests that cold exposure stimulates the immune system, potentially enhancing immune function,” says Kuhlmann. Dr. Paulvin explains, “When the body’s immersed in cold water, the experience stimulates leukocytes, the white blood cells that fight off sickness. Cold plunges help stimulate the vagus nerve and calm down the sympathetic nervous system.”

It can improve mental health.

Cold plunging may also lead to improved mood and reduced symptoms of depression and anxiety, Kuhlmann adds. “The cold-water exposure activates the parasympathetic nervous system, leading to a release of stress hormones which helps reduce anxiety,” Dr. Ostad concurs. And, for what it's worth, Hailey Bieber claims cold plunging has helped her anxiety immensely.

It can boost metabolism.

According to Kuhlmann, exposure to cold temperatures may “activate brown fat and increased levels of plasma adiponectin,” which can contribute to weight loss and management, and therefore have a positive impact on insulin resistance, diabetes, and atherosclerosis.