The Benefits of Cold Therapy for Inflammation

Taking the plunge into icy water or stepping into an ice bath may sound extreme, but the benefits of cold therapy for inflammation might make you think twice before reaching for that hot towel. Let’s dive into the chilly world of cold therapy and explore how it can help with inflammation—and how breathwork can elevate your experience.

What is Cold Therapy?

Cold therapy involves exposing your body to cold temperatures for a range of physical and mental health benefits. It can take various forms, from cold water immersion—like an ice bath or a "polar plunge"—to a simple cold shower. Typically, water temperatures range from 45 to 60 degrees Fahrenheit.

How Does Cold Therapy Help with Inflammation?

Cold therapy has proven to be effective at reducing inflammation in the body. When you immerse yourself in cold water, blood vessels constrict, which decreases blood flow and reduces swelling and inflammation. This makes it especially beneficial for athletes aiming to alleviate muscle soreness and speed up recovery after intense workouts.

Cold exposure may also boost your immune system by helping your body produce more anti-inflammatory chemicals. Research shows that participants who practiced cold water immersion along with meditation and deep breathing experienced fewer symptoms when exposed to bacterial infections. This response is thought to be partly due to the cold exposure, which helps build resilience to stress.

Adding Breathwork for Enhanced Benefits

Breathwork is a powerful practice that can significantly enhance your cold therapy experience. By focusing on controlled breathing techniques, you can calm your nervous system and better manage the initial shock of cold exposure. Breathwork helps you shift your focus away from the discomfort of the cold, allowing you to stay submerged longer and benefit more deeply from the experience.

Incorporating breathwork with cold therapy can also help increase oxygen levels in your blood, improve circulation, and support a deeper sense of relaxation during and after cold exposure. The combination of breath control and cold immersion can boost mental clarity, reduce stress, and enhance your overall sense of well-being.

Interested in learning more about breathwork? We’re hosting a workshop that will teach you these transformative breathing techniques—perfect for complementing your cold therapy practice. Learn more about the workshop here.

Mental and Cognitive Benefits of Cold Therapy

The anti-inflammatory advantages of cold therapy don’t just stop with physical health—they extend to your brain as well. While more research is needed, preliminary findings suggest that cold therapy's anti-inflammatory properties could play a role in managing conditions like Alzheimer’s or dementia. Additionally, cold exposure has been shown to increase dopamine levels, leading to improved mental clarity and resilience.

Cold Therapy and Autoimmune Conditions

Since inflammation is a key factor in many autoimmune diseases, cold therapy might be an effective natural treatment option. By helping to manage inflammation, cold therapy could potentially benefit those with conditions such as rheumatoid arthritis, lupus, and celiac disease.

How to Get Started with Cold Therapy

Cold therapy is refreshingly simple to try (pun intended). Here are a few ways you can begin:

Cold Showers: Turn your shower to a temperature that feels uncomfortable but tolerable. Start with 30 seconds and work up as you get used to it.
Ice Baths: Fill a tub with ice and water, aiming for a temperature around 50 degrees Fahrenheit. Begin with just a minute or two and gradually increase your time.
Outdoor Plunge: If you have access to a cold body of water, take a dip outside. You’ll benefit not only from the cold but also from being in nature.

Finding the Right Temperature

When starting out, aim for an environment that feels uncomfortably cold but safe to endure for the exposure time. At Areté we begin your experiece with 55-degree F for cold water immersion and can work with you one on one to adjust as your body adapts.

How Long, How Often, and When?

While there isn’t a one-size-fits-all answer, you can begin seeing metabolic benefits from as little as 10-11 minutes of cold water immersion per week. Starting with 30 seconds to 1 minute, 1-2 times a week is common, gradually increasing both time and frequency as your tolerance grows. Many people find that as they adjust, they begin to look forward to the clarity and reduced muscle soreness that cold therapy provides.

For those focused on muscle growth, it’s best to avoid cold therapy immediately after strength training, as it might hinder muscle adaptation. However, if your focus is on cardiovascular health and joint care, cold therapy can be more effective right after activities like zone 2 cardio exercise.