The 8 Benefits of Cold Plunging


Reduced Inflammation & Pain Relief:

Cold water immersion reduces inflammation and promotes muscle recovery as a form of hydrotherapy: a natural way to rejuvenate muscles and optimize performance through the therapeutic use of cold water. Cold temperatures induce vasoconstriction to reduce inflammation and swelling in muscles. The release of endorphins acts as a natural pain killer to alleviate soreness. In the same way, cold plunging can enhance circulation, flush out metabolic waste, and stimulate muscle relaxation. 


Enhanced Energy & Improved Sleep:

Immersing the body in cold water triggers strong physiological responses that work in tandem to improve sleep quality. This activation of the parasympathetic nervous system not only counteracts the stress-induced fight-or-flight response, but also promotes deeper relaxation and better sleep patterns. Integrating cold plunges into your daily routine (whether in the morning to invigorate your day or at night to unwind) can lead to significant improvements in mental clarity, and physical recovery, and overall health. 


Boosted Immunity & Mental Well-being: 

Cold water therapy offers profound benefits for immune system function and mental health. Exposure to cold stimulates the production of white blood cells, bolstering the immune system's ability to ward off illness. Concurrently, the rush of hormones released during a cold plunge acts as a natural mood elevator, reducing stress and alleviating symptoms of anxiety and depression. Furthermore, cold water therapy strengthens mental resilience, training the body and mind to adapt to challenges more effectively. 


Increased Metabolism & Weight Management: 

Brown adipose tissue (BAT) plays a crucial role in thermogenesis — where calories are burned to generate heat. Cold plunging activates BAT, as exposure to cold temperatures can elevate the metabolic rate, leading to an increase in daily calorie expenditure — potentially accelerating fat loss. Cold plunging also aids in muscle recovery, potentially encouraging exercise consistency. It may also influence appetite-regulating hormones, which supports better calorie management.


Improved Circulation & Heart Health: 

When the body is exposed to cold water, it undergoes an immediate response of vasoconstriction: blood vessels narrow, redirecting blood towards vital organs — with potential benefits for blood flow and cardiovascular health. This mechanism not only preserves core body temperature but significantly improves circulation and oxygenation, enhancing the delivery of nutrients and the removal of waste products throughout the body. As the body warms up post-plunge, blood vessels dilate, further boosting blood flow. Regular engagement in this cold water therapy can lead to long-term improvements in cardiovascular efficiency, reducing the risk of heart diseases by strengthening the heart and enhancing the elasticity of vascular walls. 


Stress Reduction & Sharper Focus: 

Immersing in cold water can stimulate the nervous system and promote mental clarity. This starts with the release of endorphins, known as the body's natural mood boosters. These endorphins not only reduces anxiety and stress but also induces a state of alertness and rejuvenation. The immediate demand for focus during cold immersion clears the mind of distractions, leading to heightened mental clarity and improved cognitive function. The controlled stress of cold exposure conditions the body and mind to develop increased resilience against everyday stressors, making it easier to manage stress overall. Regular engagement in this practice fosters emotional regulation and mindfulness, as it requires embracing discomfort with presence and intention. 


Improved Skin Health: 

Cold plunging induces vasoconstriction: a narrowing of blood vessels and initial slowing of blood flow — physiological effects which can ultimately result in improvements to skin appearance and circulation. A reduction in swelling and inflammation can manifest in a toned and refreshed appearance to the skin. As the body adjusts and warms up post-plunge, blood vessels dilate, enhancing blood flow throughout the body. This improved circulation delivers oxygen and nutrients more efficiently, supporting the body's natural healing processes and promoting healthier, more vibrant skin.


Elevated Endurance & Performance: 

The immediate vasoconstriction that occurs upon cold exposure optimizes blood circulation, ensuring efficient delivery of nutrients and oxygen to muscles, to enhance athletic performance and recovery. At the same time, induced stress from cold water immersion activates the nervous and immune systems, releasing hormones that fortify immunity and improve nerve function, vital for an athlete's recovery and performance. Cold plunging also stimulates metabolism and calorie burning, a boon for peak performers seeking optimal body composition. The therapy's impact extends to improving mental resilience and focus, crucial for competitive sports. 

How Cold

Plunge Water

Therapy Works

The science behind cold water lies in its ability to induce a series of physiological responses that promote healing, recovery, and vitality. 

When the body is exposed to cold water, it experiences an immediate vasoconstriction: blood vessels constrict, redirecting blood flow from the extremities to the vital organs. This not only conserves heat but also optimizes the circulation of blood, prompting efficient delivery of oxygen and nutrients while flushing out metabolic waste from muscles. This improved circulation aids in reducing inflammation and swelling, particularly beneficial for conditions like arthritis and in accelerating muscle recovery post-exercise.

Regular exposure to cold temperatures is shown to boost metabolism. As the body works harder to maintain its core temperature, it burns more calories. It also activates brown fat (aka BAT: brown adipose tissue), that generates heat and helps in regulating body temperature and weight.

Significantly, cold water immersion triggers the body's "fight or flight" response: this primal reaction that releases a cascade of hormones, including adrenaline and noradrenaline. This hormonal surge has several positive effects: boosting the immune system by increasing white blood cell count, improving nerve function, and enhancing mental focus and resilience. “Fight or flight” also stimulates the production of endorphins, the body’s natural painkillers and mood elevators for reduced stress and a heightened sense of well-being.

While initially challenging, "fight or flight"  trains the body and mind to handle stress more effectively, building resilience over time. By incorporating cold plunging into their routine, individuals can harness these powerful physiological responses for improved health, recovery, and mental clarity.

A Beginner’s Guide

to Cold Plunging

The addition of cold plunging to your wellness routine offers many benefits, and requires just a few simple steps and considerations to get the most out of your chill waters. 

Consult a Healthcare Professional

Before you begin, ensure you’re in good health. Check in with your doctor, especially if you have underlying conditions.


Stay Safe

Ensure your cold plunge setup is in a clean, safe area. Understand the operation and maintenance requirements of your cold plunge tub. Never plunge into extremely cold water without prior exposure, and have someone nearby during your sessions for added safety.


Start Slow

Aim for water temperatures between 50 to 60 degrees Fahrenheit to start, for a manageable yet stimulating experience.


Create a Routine

Start with short plunges, gradually increasing the duration as your body adapts: a typical session might last anywhere from 30 seconds to a few minutes. Decide whether morning or evening works best for you, and stick to your routine to maximize the effects.


Breathe Mindfully

Take slow, deliberate breaths as you submerge yourself in the cold water. Allow your body to adjust slowly and try not to tense up. Deep breathing and relaxation techniques are key to staying in the tub for an extended period. 


Stay hydrated

Hydration is crucial before and after taking an ice bath. Make sure to drink plenty of water before immersing yourself into freezing temperatures — and continue hydrating afterwards as well.


Personalize Your Experience

Make your cold plunge routine your own. Add calming music or aromatic candles, to create a serene ambiance that makes each session enjoyable.


Combine with Warm Water Therapy

For enhanced benefits, consider alternating between cold plunging and warm water therapy. This contrast therapy can stimulate circulation and promote relaxation.


Track Your Progress

Keep a log of your cold plunging sessions. Note temperatures, durations, and how you feel before and after. This can be motivating and provide valuable insights into your cold plunge journey.


Stay Informed

Continue educating yourself about cold plunging. Engage with the Modtub community for support, and consider exploring articles, videos even attending events related to cold water immersion.


What People Are Saying About Cold Plunging

Cool Comments From Cold Plungers

Jason | Best in the Business

Didn’t know I needed it till I did. Modtub is the best bang for the buck. I use it daily, sometimes twice a day. It provides you with energy and a sense of accomplishment. Modtub has amazing customer service… would recommend this company and product to everyone looking to start plunging. The unit is easy to assemble and pieces are clearly marked.

Gus C.  | Game Changer

Was plunging for over a year in a horse trough. Purchased a ModTub after falling in love with plunging and seeing the awesome set up. The ordering process was easy, arrived quickly and set up was a breeze. Jesse and the team are amazing!! ModTub is a Game Changer and has become a staple in my morning routine. Amazing product with an awesome staff!

John B. | Best Christmas Gift Ever

TLDR: The Modtub is the best bang for your buck cold plunge on the market. Just buy it!

Full review: Received my Modtub in early December. Set up was straight forward and took only about 20 minutes. I filled the tub, set the temperature and was able to get into the cold the following morning. I’ve been plunging daily ever since. I have been steadily decreasing the water temperature as I become acclimated and it has made a noticeable difference in all of the aches and pains that I had been accustomed to living with. Chronic knee, hip and lower back pain that I incurred as a lifelong runner have disappeared. I get into the tub within 30 minutes of waking up and after 4 to 5 minutes I emerge awake, refreshed, energized, and ready to face the day. I did a ton of research before purchasing a cold plunge and I am glad I decided upon the Modtub. The full insulation of the tub and lid of the cooler make it extremely efficient and it is lockable which ensures a safe environment for my granddaughter. The pump and filtration system keep my water crystal clear and I have had to use very little chemicals to keep things clean and balanced. If you are considering buying a cold plunge you owe it to yourself to take a hard look at the Modtub before spending thousands more for a less efficient product that costs significantly more to operate and maintain. I couldn’t be happier with my Modtub. Stay frosty!