Cold Plunge Therapy
There’s no doubt that cold plunge therapy is popular. From the rush of endorphins and challenge of taking it on to building up your cold water tolerance. It’s a practice that can have lots of benefits on your body - particularly if you work out - and for your mind too.
With a brand new cold plunge pool opening at Virgin Active Mayfair in 2026, we’re here to share all the ways that cold plunge therapy can elevate your wellness gains.
Key takeaways:
Cold plunge therapy can speed up your muscle recovery and muscle regeneration
Cold plunge therapy can reduce your stress and anxiety as well as improve your mental clarity
Start slow and build up to 3 - 15 minutes
Cold plunge therapy vs ice bath: What’s the difference?
Is cold plunge therapy the same as an ice bath? No, but they are very similar. An ice bath is a form of cold plunge therapy but is generally seen as the more extreme end of the practice.
Cold plunge therapy is usually done in a bath or tank where the water temperature is controlled to stay around 10 - 15 degrees C. This kind of temperature can be a bit of a shock if you’re not used to it but over time, you’ll be able to immerse yourself for up to 15 minutes.
An ice bath, on the other hand, is much colder. The water stays at around 4 - 10 degrees C and, as the name suggests, there’s usually ice floating in it. But though the water is colder, most people try to stay in an ice bath for at least 10 minutes, whereas people trying a cold plunge may stay for just 3 minutes.
Benefits of cold plunge therapy
If you’ve ever spoken to someone straight after cold plunge therapy, you’ll notice the rosy-cheeked glow they have. While cold plunge therapy sounds brutal, there’s a reason people do it: it does great things for your body and mind.
It speeds up muscle recovery
Cold plunge therapy can help to reduce muscle soreness after a hard workout and reduce inflammation. That’s because it constricts your blood vessels, limiting the blood flow to inflamed areas of your body. It also helps to flush lactic acid from your body as well as other exercise waste products.
It regenerates your muscles
Not only does cold plunge therapy stop your muscles from feeling sore but it also helps to repair and regenerate your muscles. That’s because of the increased circulation which speeds up the process for generating new cells.
It improves your cardiovascular system
Cold plunge therapy causes your heart to beat extra fast to help you stay warm while also constricting your blood vessels. Your heart has to work hard to pump blood around your body to stay warm which, in turn, can help to strengthen it. This can have great benefits for your fitness, endurance and stamina.
It helps you fight infection
A not-so-expected benefit of cold plunge therapy is that it can help you to fight infection. That’s because cold water immersion increases your level of white blood cells which are needed to fight infections in your body.
It can increase your metabolism
Shivering to stay warm? In a cold plunge, your body uses its brown fat resources to turn into energy to keep warm. Brown fat, or brown adipose tissue, is what your body uses to keep you warm wherever you are.
It gives you better mental focus
There’s no denying it, jumping into a pool of cold water is going to give you an adrenaline rush. It’s also going to get your body producing endorphins and this neurotransmitter release can have temporary benefits that improve your mental focus and clarity well after the end of your session.
What’s more, those same neurotransmitters can also help to reduce your stress and anxiety levels.
What’s the best way to cold plunge?
If you’re new to cold plunge therapy, the best way to start is with a gentle introduction. You can even start prepping yourself before you get into the cold plunge pool.
Start with cold showers at home. Maybe you finish off with a quick spritz before you get out or slowly lower the temperature every day you get in. You’ll be surprised how quickly your body gets used to the temperature change.
When you’re ready for the cold plunge pool. Take your time. 15 minutes of cold plunge is not for everyone. Start with as much as you can and then slowly work your way up to a 3 minute immersion. Get in and out as much as you need to until your body is used to the temperature.
How long does it take to get used to cold plunge therapy?
How long it will take you to get used to cold plunge therapy depends entirely on your body. Some people may find it easier to adjust to the temperature while others will need longer.
As with anything in wellness, don’t benchmark your progress against other people’s. This is your journey and you’ll be amazed at what your body can do.
Ready for your next workout? Check out all the group exercise classes available at Virgin Active.
Not yet a member? Find your nearest club and start your membership today.
FAQs
How long should you stay in a cold plunge?
If it’s your first time trying cold plunge therapy, take it slow. Gradually build up your tolerance. For maximum benefits, you’ll want to aim for around 3 - 15 minutes of cold plunge immersion.
Is cold plunge therapy safe for beginners?
Yes, cold plunge therapy is safe for beginners as long as you gradually increase your time in the water.
What are the benefits of cold plunge therapy?
There are lots of physical and mental benefits of cold plunge therapy, including: faster muscle recovery, quicker muscle regeneration, better infection fighting, improvements in your cardiovascular system, increased metabolism, reduced stress and increased mental clarity.
Are there any risks to cold plunge therapy?
People with heart disease, poor circulation, diabetes and other health concerns should speak to their healthcare practitioner for advice before their first cold plunge.
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