Cold Plunge

Health Benefits

A growing body of evidence suggests that deliberate cold exposure can have a profound impact on long-term physical health. But what's more undeniable is its ability to condition grit, resilience, and mental fortitude that help us to navigate the stressors of everyday life.

Mind

• Stress Resilience: By activating and then calming your nervous system, cold plunges train your body to handle stress better. Over time, this can make you more resilient to everyday challenges.

• Mood Boost: The endorphins released during a cold plunge create a natural high, leaving you feeling energized and uplifted. Regular plunges may even help reduce symptoms of depression and anxiety.

• Improved Focus and Clarity: The adrenaline rush from cold water sharpens mental focus, while the calming aftereffect promotes a sense of clarity and mindfulness.

• Better Sleep: Cold exposure can regulate your body’s stress response and promote relaxation, leading to improved sleep quality for many people.

Body

• Increased Metabolism: Activating brown fat through cold exposure can increase your metabolic rate, helping your body burn more calories even at rest. This may support weight management over time.

• Reduced Chronic Pain: Cold water can act as a natural pain reliever by numbing nerve endings and reducing inflammation, which may help with conditions like arthritis or chronic muscle pain.

• Faster Muscle Recovery: The cold reduces inflammation and swelling in muscles by constricting blood vessels and slowing metabolic processes. This helps athletes recover faster after intense workouts, reducing soreness and stiffness.

• Enhanced Circulation: The cycle of vasoconstriction and vasodilation (narrowing and widening of blood vessels) acts like a pump, improving blood flow and delivering oxygen and nutrients more efficiently throughout your body.

How It Works

When you immerse yourself in cold water (typically between 45°F and 60°F), your body kicks into gear with a series of natural reactions designed to protect and adapt. Here’s what happens:

• Initial Shock and Vasoconstriction: As soon as you hit the cold water, your body senses a sudden drop in temperature. Your blood vessels narrow (a process called vasoconstriction) to conserve heat and protect vital organs. This causes your heart rate and breathing to spike briefly as your body adjusts.

• Activation of the Nervous System: The cold triggers your sympathetic nervous system (the "fight or flight" response), releasing adrenaline and noradrenaline. These hormones sharpen your focus and energize your body, preparing it to handle the stress of the cold.

• Improved Circulation: After the initial shock, your body works to maintain its core temperature. Blood flow shifts to your vital organs, and once you exit the water, your blood vessels dilate (expand), flushing oxygen-rich blood back to your muscles and skin.

• Endorphin Release: Cold exposure stimulates the release of endorphins, your body’s natural "feel-good" chemicals. This is why many people feel a sense of euphoria or calm after a cold plunge.

• Brown Fat Activation: Your body has a special type of fat called brown adipose tissue (BAT), which generates heat to keep you warm. Cold plunges activate this brown fat, boosting your metabolism as your body burns calories to stay warm.

Cold Plunge Sessions

1 Session

$15

$120/month

*cancel anytime

$10 (cash only)

Monthly Unlimited

Polar Party

(1st business hour of each day)

Session time: 2-7 minutes

Frequently asked questions

How cold should I go?

This depends partially on your cold tolerance. Your mind should be placed into a state of: 'woah! this is uncomfortable but I can breathe through it, and stay in without serious concern.' Our tubs will generally be set in the range of 50-59 degrees F but can be modified if desired.

Is it safe/clean for me to enter the plunge?

There will always be a staff-member present to assist with entry/exit for your plunge. To stay safe during a session, listen to your body as much as possible; this practice is in part about learning your mind and body's limitations and most cold plunge incidents are caused by ignoring warning signals. We will encourage you to start slowly, with shorter sessions and higher temperatures than what you may have seen or heard elsewhere. Being overexposed, under-hydrated, or losing control of consistent breathing are three of the biggest causes of cold plunge incidents.

We replenish our plunges with clean water frequently. Our tubs have integrated skimmers and powerful filters, and a proper pH is maintained at all times.

How long will I stay in?

Again, this is person-specific. 11 minutes per week, split between 2-4 sessions, is currently the most research-supported recommendation. We book 10 minute slots, assuming many people will spend 2 minutes contemplating their life beforehand, 2-5 minutes plunging, and a few minutes to transition out/towel off.

Does shivering after a plunge mean it was too cold?

No! Shivering after a cold plunge is actually encouraged, as it influences our body's natural thermoregulation and boosts cellular metabolism (the Soberg Principle). This typically lasts for less than 10 minutes. It is recommended that people take time to heat back up naturally and not take a hot shower, which can dampen some of the benefits we're seeking.

How should I prepare to get into the plunge?

Please consider that make-up, skin, and hair products can clog our filter system and lead to decreased availability of our plunge units. The start of your session time should be the time you are in your bathing suit and ready to go. You may bring your own towel, otherwise we will provide one for your session. It is suggested that you towel off before leaving the plunge area to go shower or leave the facility.

When is the best time for me to plunge?

Mornings are a great time to experience a cold plunge. Due to an increase in epinephrine, norepinephrine, and dopamine, and a decrease in melatonin levels, cold plunge is a phenomenal 'wake up' activity. It can lead to increased productivity and drive throughout the day. For this reason, cold plunge is generally discouraged before bedtime but many people have no issues falling asleep if they plunge before dinnertime.

Should I plunge before or after a workout?

This is a somewhat controversial topic. There are studies that show cold plunging after a workout can mildly blunt the hypertrophy and strength-building process, which might deter heavy lifters chasing gains. But receiving the cognitive benefits of cold plunge depend heavily on the bioavailability of striatal dopamine receptors, which happens when we eat magnesium-rich foods, caffeine, and EXERCISE. A plunge following a cardio, HIIT, or moderate-intensity lift appears to be beneficial in increasing mitochondrial genesis in muscle and even increasing strength over time. Our general takeaway is unless you're a bodybuilder, plunging after a workout is a fine choice.