Why Cold Plunges Are Taking Over (& How to Do It Without Crying)
The mental clarity, the science behind it, the at-home tubs that actually look chic.
Cold plunging isn’t new, but the hype? Fully defrosted (& everywhere).
From fitness bros to fashion girlies, everyone seems to be jumping into freezing tubs and emerging like reborn wellness gurus. And it’s not just for aesthetics or another “TikTok thing.” The science backs it up and your nervous system might just thank you.
Personally, I’m obsessed. But it took a while - let’s be honest, it’s not a fun experience when you first start. They key for me was consistency, over time I’ve become less ‘omfg this is so cold I can’t breathe’ and more ‘I love this for me’.
Whether you’re cold-curious or already scouting where to put a tub next to your olive tree, here’s what you need to know about cold plunging in 2025: the benefits, the how-to, and the rituals that make it all feel more glow-up than punishment.
What Actually Is Cold Plunging?
Cold water immersion has been around for centuries - think Nordic lakes, Spartan warriors, and your friend who did a Wim Hof breathwork course in lockdown. Fast forward to now: cold plunging is less biohacker-bro and more wellness essential. Thanks to the likes of… well, basically everyone on your instagram feed, it’s officially gone mainstream.
Cold plunge vs ice bath vs cryo chamber
Let’s break it down:
Cold plunge: 5–10°C, done in a tub or plunge pool.
Ice bath: plunge but colder, with ice. More hard core, less accessible.
Cryotherapy: A freezing chamber with dry cold. Expensive & techy. Not my favourite - I didn’t feel the same benefits.
Reset. Recharge. Repeat (in freezing water).
The Benefits That Actually Hold Up
Mental clarity & anxiety management
Cold plunging activates your parasympathetic nervous system (aka rest and digest) and triggers dopamine release. Translation: you feel clear, energised, and way less likely to scream at an email.
Muscle recovery & inflammation
It boosts circulation, reduces post-workout soreness, and supports cellular recovery. Great if you’re lifting heavy, doing reformer, or just sitting hunched over a laptop all day.
Nervous system resilience
Regular exposure to short-term discomfort builds long-term calm. Over time, your body stops going into panic mode every time you’re stressed. Cold therapy = kind of like the gym for your nervous system.
What the Science Says
While clinical research is still catching up, early studies show promising results in:
Reducing inflammation and anxiety
Supporting immune regulation
Improving focus and sleep
In the UK, there’s even a trial looking at cold exposure for mental health conditions. So yes, the wellness girlies were onto something.
How to Cold Plunge at Home
Choosing your tub
Budget determines vibes:
£: Repurposed storage tubs or inflatable plunge tubs
££: Ice Barrel, ChillTub
£££: Plunge+, Cedar wood tubs, or full outdoor spa setup (we’re manifesting)
Step-by-step beginner guide
Start slow: Try cold showers first. 30 seconds to 1 minute.
Set the scene: Dim lighting, breathwork, an arompathary candle? Why not.
Time it: 30–90 seconds for beginners. 3 minutes for pros.
Breathe like you mean it: In through the nose, out through the mouth. Keep. It. Slow. That’s the key.
Warm up gently: No hot showers, just layers, herbal tea, and smugness.
When to do it
Morning or post-workout is best. 3–4 times a week max.
Make it a ritual, not a punishment.
Ready to Plunge?
Whether you're here for the science or the smug post-plunge feeling, there’s never been a better time to start. Personally, I love it. Maybe not always in the moment - but the feeling after is hard to replicate.
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