What Are the 7 Potential Benefits of Cold Therapy (and What the Science Actually Says)

What Is Cold Therapy?

So what actually is cold therapy? Also known as cryotherapy, cold exposure to the body causes blood vessels to constrict, reducing the blood flow to the area. It’s when your body starts to warm up again is where the real magic happens.

Cold therapy comes in different forms, the most common being ice baths, cold showers, cold water swimming and contrast therapy.

There are now many retreats and accommodation providers offering wellness packages that include cold immersion, allowing guests to experience the benefits of cold therapy as part of a relaxing and restorative stay. While some locations feature traditional ice baths or plunge pools, another increasingly popular option is the cryotherapy chamber.

This modern form of cold therapy exposes the body to extremely low temperatures for a short period of time and is designed to support recovery, circulation, and overall wellbeing. Cryotherapy has become a growing wellness trend and can now be experienced at places such as The Glass House.

What are the benefits of Cold Therapy?

So, surely there must be some worthwhile benefits to plunging into icy cold water? While it may seem like all it does is leave you shivering with goosebumps, you’ll be pleased to know that cold water immersion can offer a wide range of physical and mental health benefits. 

From supporting muscle recovery and circulation to boosting mood and resilience, there are many reasons why cold plunging has become such a popular wellness practice. These are some of the key cold water therapy benefits we’ll explore.

Reduces Inflammation and Muscle Soreness
One of the key benefits of cold therapy, and a major reason it’s popular among elite athletes and sportspeople, is the way it speeds up muscle recovery. The intense cold causes the blood vessels to narrow which in return reduces fluid build up, inflammation and helps to reduce swelling. 

Improved Circulation
Exposing your body to the chilly waters also helps to improve circulation by constricting the blood vessels. Then as your body warms back up, the blood flow improves which helps to deliver nutrients and oxygen around the body. 

Enhanced Mood and Mental Clarity
The benefits of cold water therapy extend beyond the physical. Immersing yourself in bitter cold waters can also have a positive impact on your mental wellbeing. The cold exposure triggers a release of endorphins (the body’s natural ‘feel good’ hormone) as well as adrenaline, providing a natural boost in energy, alertness and mood.

Better Stress Resilience
Cold therapy research shows that the immersion into icy waters can also assist in relieving stress and improve mild depression. Although research is fairly minimal, cold therapy is supposed to have great benefits to your overall wellness, both physically and mentally.

Potential Immune System Support
It is thought that regular exposure to cold water has an increasing effect on the immune system with some studies showing that the shock of the cold water can stimulate the body’s natural defense response. Whilst research is still underway, many who experienced cold water plunges report fewer minor illnesses after regular cold water sessions, alongside a maintaining a balanced healthy lifestyle.

Metabolism and Brown Fat Activation
Believe it or not, the benefits of cold water therapy have even stretched as far as assisting with the body’s metabolism and activating brown fat, a type of fat that burns calories to generate heat. Although cold water therapy isn’t a substitute for exercise, regular exposure to cold therapy may support overall metabolic function and assist in energy regulation. 

Improved Sleep Quality
Many regulars of cold water plunging report their improved sleep quality after exposing themselves to an icy dips. After the initial shock of the cold temperatures, the body tends to enter a calmer and more relaxed state that can reduce stress levels and in turn increase relaxation, helping you drift off into a deeper sleep… a cold water therapy benefit that certainly sounds appealing!

How to Try Cold Therapy Safely

As we’re talking about water here, it’s really important that you practice cold water therapy with safety in mind. Preparation is the key to ensure you have a well-rounded enjoyable cold water experience. 

Top tips to keeping safe during cold water immersion:

• If you’re cold water swimming, remember to recruit a swimming buddy
• Start off small. Begin by using cool water and gradually decrease the temperature over the course of a few weeks so your body can get used to it
• Before entering the water do some gentle exercise to warm up
• If you’re swimming in chilly waters, it’s recommended you wear a cap and gloves – plus check the conditions before you enter the water
• Get a warm drink at the ready when you exit the water – don’t go jumping into hot baths or hot tubs as this can send your body into stress

Cold Therapy at Glass House Retreat

Are you looking to experience the benefits of cold water therapy for yourself? Glass House Retreat offers wellness-focused experiences designed to help guests relax, recharge and support their overall wellbeing.

The retreat features a modern cryotherapy chamber, allowing guests to experience extremely cold temperatures in a controlled environment for short sessions. Combined with the retreat’s spa facilities, wellness programmes and peaceful countryside setting, cryotherapy forms part of a holistic approach to relaxation and self-care.

Find out more about cold therapy at Glass House Retreat.