Cold Plunge

create mental resilience, reduce inflammation, decrease pain, boost your mood and increase your energy in only a few minutes

What IS Cold Plunging?

A cold plunge pool, ice bath or therapy pool is a small pool, usually the size of a hot tub, maintained between 45F degrees and 55F degrees and is typically used for sports and physical therapy by immersing the body under water, but can be used for many many benefits that we will outline below (like pain reduction and stress relief).

Cold-water immersion stimulates blood flow. When you immerse your body in a cold plunge, the blood rushes to surround your vital organs. Your heart is then forced to pump more efficiently, pushing blood through all your vessels, and supplying every part of your body with the oxygen and nutrients needed.

We use tubs by Plunge, a local company is based in Sacramento, California. Each Plunge is made by hand, thoroughly tested, and packaged with love!

What are the Benefits of Cold Plunging?

ELEVATED ENERGY

Everybody has their own method for waking up; double shots of espresso, a quick workout, and so on. If you’re looking for a quick start to your morning or an afternoon pick me up, cold plunging might just be the answer. Many people turn to cold plunging when looking for a new way to boost their daily energy!

RECOVERY / PERFORMANCE

Cold plunge benefits extend beyond the mental and chemical aspects of your body too. Sports medicine has utilized cold water therapy for years, to help the active recovery of your muscles.

IMMUNE SUPPORT

Cold water immersion has shown to substantially lower upper respiratory tract infections. Studies show it can boost antioxidant protection suggesting cold plunging helps build a more resilient immune system.

MOMENTUM

Cold plunging has shown the ability increase your baseline dopamine. Dopamine is the molecule in our brain and body that is linked to motivation. According to Dr. Andrew Huberman dopamine can enhance our depth of focus and lower our threshold for taking action towards our specific goals.

BOOSTED MOOD

Researchers have known for a while that it connects to our daily energy. In particular, there is lots of evidence that a lack of norepinephrine can contribute to depression, meaning that a cold plunge might help to reduce depression and improve overall mood! Do not take our word for it though, just ask anyone who has ever plunged!

PAIN RELIEF

Cold plunge benefits extend beyond the mental and chemical aspects of your body too. Sports medicine has utilized cold water therapy for years, to help the active recovery of your muscles.

STRESS RELIEF

Researchers have known for a while that it connects to our daily energy. In particular, there is lots of evidence that a lack of norepinephrine can contribute to depression, meaning that a cold plunge might help to reduce depression and improve overall mood!

Cold Plunge Pricing Options:

$15 drop-in for a cold plunge ($35 drop-in

$55 unlimited cold plunge AND sauna add on to an existing yoga membership

Timing, Breathwork, and Sauna… Oh My!

How long should you stay in the cold plunge:

Timing of your plunge is crucial to getting the most from your ice bath. If you stay in the ice bath for too long, you risk overexposure, and if you don’t last long enough, you won’t get the full benefit. 

Do: Aim for an ice bath time of around 2-5 minutes maximum. You don’t have to sit in there for a long time to reap the benefits, and unless you’re using it as a recovery tool, your ice bath doesn’t need to be longer than 5 minutes!

Do not: Be careless about staying too long in an ice-cold tub. You should get nowhere near 20 minutes. A longer soak does not help you recover faster, so time yourself accordingly.

INCORPORATING BREATHWORK INTO YOUR COLD PLUNGE PRACTICE:

Focusing on your breath during a cold plunge is extremely beneficial! Getting in the cold water will be shocking to the body and you will notice your breath catching, which is why focusing on keeping breathing even and deep is helpful in aiding the body through this process.

Pre-Plunge:

1. Use deep breaths to warm up your Intercostal Muscles

During the Plunge:

2. Try full in-breaths followed by a pause to improve heart rate and circulation

3. Use long breath exhales to reduce heart rate

After the Plunge:

4. Warm up using a few rapid breaths followed by slow breaths

*Ask our teachers and front desk for any and all support!

INCORPORATING BREATHWORK INTO YOUR COLD PLUNGE PRACTICE:

If you’re interested in improving both your physical and mental health, you know how often you look for ways to gain that extra edge in wellness. Engaging in a hot sauna, cold plunge routine could be key to bringing this forward.

According to the North American Sauna Society, the transition from a hot sauna to cold temperatures causes your heart rate to increase. This move also constricts your blood vessels and sends a sudden rush of adrenaline and endorphins racing through you. The results? An amazing feeling! Your mind is put into sudden focus and your body activated to respond.

Exactly what happens when you combine a cold plunge with a sauna session is still being studied. Research done in 2021 at the University of Copenhagen showed the benefits of the combo might have something to do with your brown fat. Scientists think that alternating between chilled water and a hot sauna affects how your brown fat burns energy and produces heat, which can affect how you keep and lose weight.

In addition, many people find that the combination can:

  • Improve blood flow

  • Boost your the recovery of sore muscles

  • Help rejuvenate your skin

Frequently Asked Questions

Frequently Asked Questions

  • The final factor we want to look at is time, as it is crucial to getting the most from your ice bath. If you stay in the ice bath for too long, you risk overexposure, and if you don’t last long enough, you won’t get the full benefit.

    Do: Aim for an ice bath time of around 2-5 minutes maximum. You don’t have to sit in there for a long time to reap the benefits, and unless you’re using it as a recovery tool, your ice bath doesn’t need to be longer than 5 minutes!

    Do not: Be careless about staying too long in an ice-cold tub. You should get nowhere near 20 minutes. A longer soak does not help you recover faster, so time yourself accordingly.

  • Every day if you can! But Even committing to once a week is amazing and build up from there.

  • Absolutely! If you’ve never done a plunge before or just prefer someone to coach you through the breathing during your plunges, let one of our front desk associates know and they will gladly guide you!

  • Yes! Hot and Cold therapy is amazing. Just make sure to shower off after you sauna and before you plunge in the water. Thank you!

  • Most people cold plunge in a swimsuit, but you can also plunge in (clean) active shorts, sports bra, etc. Please no plunging in your sweaty post-yoga clothes!

  • Please shower before you plunge.

    Do not wear lotion or body oil in the plunges.

    Do not use soaps or hair product in the plunges.

    While ice baths are safe for most people, there are a few things we recommend you keep in mind. If you have any medical concerns that could be affected by cold therapy, be sure to check with your doctor before plunging. When you finish your ice bath, allow your body to warm up gradually instead of attempting to immediately heat back up.

    Do not allow the temperature of the ice bath to be painful in any way, and never go anywhere near 20 minutes.

  • Nope! We have towels here for you to use.

  • Yes! We have a private shower room located right next to our two plunges.

  • If you’re set on plunging at a specific time we suggest checking the availability online and reserving your slot. You can also call to book or check if there is open time when you’re in the studio.