The Ultimate Guide to Cold Plunging at Löyly
Cold plunging, or deliberate cold exposure, has gained popularity for its ability to boost metabolism, improve recovery, and enhance overall well-being. You don’t have to be an athlete to immediately experience the benefits of cold plunging. In fact, the mental benefits of a cold plunge are just as rewarding as the physical. Incorporating regular cold plunges into your routine supports your overall wellness by expanding your capacity for physical and mental resilience, supporting your cardiovascular and immune systems, and enhancing recovery and weight loss.
At Loyly Sauna Lounge, we’ve had the opportunity to guide thousands of people through their first cold plunge and share our recommended protocol for contrast therapy to maximize benefits and provide the best experience through science-backed methods.
Dr. Susanna Søberg, an expert in cold and heat therapy and author of Winter Swimming, has extensively researched the impact of cold exposure on the human body and we used her data to create our Loyly protocols. While there isn’t necessarily a “wrong” way to do contrast therapy, we’ve answered a lot of questions at Loyly and wanted to create a guide to our frequently asked questions.
What Happens in the Body During Cold Exposure?
Brown Fat Activation
Brown fat (brown adipose tissue) generates heat to warm you up and burns calories in the process.This special tissue is what helps keep you warm when you get cold.
Cold exposure that feels jarring or uncomfortable triggers brown fat activation, boosting metabolism.
Brown fat declines with age, but regular cold plunging helps maintain it for longevity.
Shivering and Metabolism
Shivering isn't just discomfort—it helps generate heat, boosts calorie burn, and enhances fat metabolism (and is the trigger for brown fat creation and activation!).
Embracing shivering strengthens the body’s resilience to cold over time.
Blood Vessel Constriction & Afterdrop
Blood vessels constrict in the cold, sending blood to our vital organs to maintain core warmth.
Upon exiting, they dilate, leading to a temporary drop in core temperature (afterdrop), which may induce shivering.
Cold Shock Response
The body experiences an initial "cold shock," activating the sympathetic nervous system to improve circulation and oxygen efficiency.
This response also produces cold shock proteins, which aid in wound healing, metabolism, neuroprotection, and inflammation reduction.
Nervous System Regulation
A cold plunge regulates your nervous system by triggering a stress response (the cold shock) that ultimately leads to the activation of your parasympathetic nervous system, which is responsible for the "rest and digest" function.
Once you’re in a calm state calming your body releases hormones like norepinephrine and dopamine while stimulating the vagus nerve to relieve stress, anxiety, and clear your mind.
How cold should a cold plunge be?
Choose an uncomfortably cold but safe level. Studies show that any temperature below 55 degrees Fahrenheit is therapeutic. However, temperatures in the 40-degree Fahrenheit range can accelerate healing, the cold shock response, and brown fat activation.
The key is the contrast between skin temperature and water temperature rather than a specific degree.
How long should I cold plunge for?
Target: 11 minutes per week, spread over multiple sessions. 30 seconds is a great goal when you’re starting out and build your tolerance to three minutes. Just like starting a new workout, it’s a process to build strength and endurance. Increasing your time by 30 seconds as you’re ready is a best practice we suggest at Loyly. Time becomes a mental game, after the first 90 seconds. Remember the goal is to experience the cold shock, calm your nervous system, and start shivering!
Structure: The initial cold shock and shivering are the most beneficial responses to the cold plunge. While some people like to challenge their endurance, the therapeutic benefits don’t increase with the length of time. The priority is submerging as much of your body as you can, calming your nervous system to allow for healing, and allowing your body to reach a shiver. We recommend 30 seconds to 3 minutes for a cold plunge to reach those goals.
Goal: If your goal is weight loss, allow your body to warm naturally before heat exposure. For physical recovery, transition quickly from cold to heat.
Bonus: Hear more from our founders, Cindy & Dion Ruzicka on their YouTube channel.
How do I calm myself down and stay in the cold plunge longer?
Breathwork First: Practicing deep breathing (e.g., Wim Hof Method, box breathing) before you plunge can reduce stress, increase your pain threshold, and enhance focus.
Submersion Tips:
Go full send and dunk your head in the water to trigger the mammalian diving reflex. It might sound crazy, but this built-in response slows heart rate and conserves oxygen, putting your body in a calmer state to help you survive. Our bodies really are incredible! (Triggering this reflex is also a tool to calm an anxiety attack.)
If full submersion feels overwhelming, start by entering up to your neck to activate the vagus nerve, helping you feel calmer.
If extremities become painful, keep hands and feet out of the water or wear a cap and booties for comfort.
What order should I do plunge and sauna in?
End on Cold: Finishing a contrast therapy session with cold extends brown fat activation and thermogenesis. This keeps your calorie burn going, energizes you, and extends the afterdrop effect. In the Houston heat, this is a game-changer!
Recommended Protocol:
30 seconds to three minutes in cold water, 3-5 minutes in the saltwater hot tub, followed by 10-15 minutes in a sauna.
Repeat 2-3 times per session.
Benefits include enhanced circulation, reduced inflammation, and improved insulin sensitivity.
What are the benefits of cold plunging?
Enhanced Metabolism & Fat Burning: Brown fat activation burns calories and improves metabolic function.
Better Insulin Sensitivity: Reduces insulin resistance and promotes glucose balance.
Improved Cardiovascular Health: Helps regulate blood pressure and heart rate.
Resilience to Stress: The body adapts to stressors more efficiently, improving overall stress response.
Faster Recovery: Cold exposure reduces muscle inflammation and soreness after workouts.
Who shouldn’t cold plunge?
The goal of a cold plunge is to trigger a physiological response and controlled stress. While cold plunging is gaining a lot of popularity and more research is being conducted, we always encourage caution. Listen to your body, doing your own research, and consulting your care team before trying contrast therapy. Here are some current guidelines:
Cardiovascular conditions: Anyone with a history of heart disease, high blood pressure, arrhythmias, or poor circulation should avoid cold plunging as the sudden cold shock can trigger complications.
Pregnancy: Pregnant women should not cold plunge due to potential risks to the fetus. However, some pregnant woman do expose their feet and legs only to reduce swelling.Medications: People on certain medications like beta-blockers, which can affect heart rate and blood pressure, should consult their doctor before attempting cold plunging.
Unstable injuries: If you have a recent fracture, ligament tear, or other active injury, cold plunging is not recommended.
By following these best practices, you can safely incorporate cold plunging into your routine for improved metabolism, resilience, and overall health. Whether you're an athlete or just starting your wellness journey, cold exposure can be a powerful tool for long-term vitality. At Loyly, we are always here to answer any questions you have and help you to achieve your goals while experiencing the benefits of your cold plunge.
To keep learning about contrast therapy, our founders, and Loyly, subscribe to our YouTube Channel.
Book your session to use these tips to maximize your cold plunge and get support from our community!
