Introduction
I don't consider myself the kind of person who looks at a tub full of ice water and thinks, "Yeah, I would love to hop into that." I tend to avoid swimming and prefer tubs of the hotter variety. But I found myself influenced over the years by the growing buzz around cold exposure therapy.
Cold therapy has been used by athletes for years to help with recovery. In more recent years, cold water therapy has had a surge in popularity due to claims of improved energy, decreased inflammation, and improved mood. Social media is filled with influencers emerging from ice baths looking invigorated, and the scientific community has started taking notice too.
As a person who is always looking for iterative ways to improve my physiological metrics, cold water therapy seemed like it was right up my alley. Over my seven-day experiment, I was hopeful to see minor improvements in these metrics. I, however, got even more than I was expecting—and learned some valuable lessons about the power of discomfort along the way.
The Science Behind Cold Plunging
My curiosity about cold therapy didn't happen overnight. I follow Matt D'Avella, and I remember watching his YouTube video on cold showers for 30 days. This and other serendipitous content suggestions led to my growing interest in trying out some cold therapy of my own.
According to Cleveland Health Clinic, Mayo Clinic Health System, and Break Through Physical Therapy, here are some of the scientifically backed benefits of cold water therapy:
- Less inflammation, especially after exercise
- Reduced core body temperature after strenuous exercise
- Better focus and mental clarity
- Better sleep quality
- Improved stress management
- Accelerated metabolism through brown fat activation
- Enhanced mood through endorphin release
The mechanism behind these benefits is fascinating. When your body is exposed to cold, it triggers your sympathetic nervous system, releasing norepinephrine and other hormones that can improve alertness and mood. Regular cold exposure may also help train your stress response system, making you more resilient to other stressors.
However, there are important safety considerations to be aware of. Cold water therapy can be dangerous for people with the following conditions:
- Heart disease
- High blood pressure
- Diabetes
- Peripheral neuropathy
- Poor circulation
- Venous stasis
- Cold agglutinin disease
Even without those conditions, there are dangers associated with exposure to lower temperatures including hypothermia, skin or nerve damage, cardiovascular stress, and numbness. If you're considering trying this, consult with your healthcare provider first. In order to avoid these issues, it's best to start at more moderate temperatures and exposure times—which is exactly what I planned to do.
Experiment Design
Honestly, I approached this experiment with the intent that I would do cold showers at the end of my warm showers. However, it's the middle of summer here in Colorado. Our water pipes are below ground, but still, the water is warmer overall. I tested the coldest setting I could get our shower to, and it was around 70°F—hardly the shocking cold I was looking for.
So I decided to buy a cheap cold plunge tub from Amazon for about $150. I knew that I was going to need ice to cool the tub down even more than our house water could manage. We have a large freezer in our garage that we don't use much, so I decided to get some cheap plastic tubs from Walmart to make blocks of ice. The tubs that I bought are 13x8x4.5 inches, and I got ten tubs for about $10. This turned out to be a great way to make ice very cheaply—each block lasted about two days.
Through some trial and error, I determined that with four blocks, I could get the temperature of the water down to 60°F. Some sites suggest that a good starting temperature is between 50°F and 60°F for beginners, so I figured this would be a good place to start.
My experiment parameters:
- Temperature: 60°F (verified with a pool thermometer)
- Duration: Starting at 30 seconds, adding 30 seconds per day up to 5 minutes maximum
- Duration of experiment: 7 days
- Equipment used: Inflatable cold plunge tub, ice blocks, digital thermometer
- Timing: Generally after workouts, but consistent timing each day
The metrics I planned to track:
- Stress levels (Oura ring data)
- Sleep amount and quality (Oura ring)
- Recovery scores (Oura ring and subjective feeling)
- Mood (personal feeling, 1-10 scale)
- Focus (subjective assessment)
- Soreness after workouts (personal feeling)
Everything else during my week was kept consistent with my baseline period. Same workout schedule, same diet, same work stress levels (as much as possible), and same bedtime routine.
Week-by-Week Breakdown
Day 1: The Shock
Day 1, I completed my cold plunge after a midday 3k run. Initially, I didn't think about water displacement and ended up having to spend a bit of time draining some water from the tub so that it didn't overflow when I climbed in. After that learning opportunity, I stepped in.
Let me tell you that 60°F does not sound like it would be too cold, but it absolutely was. I stepped in standing up first, and the water was a shock to my legs. My breathing immediately became rapid and shallow—classic fight-or-flight response. I had to fight every instinct in my body to get myself to lower my full body into the water. The mental battle was as intense as the physical sensation.
After what felt like an eternity (but was probably about 10 seconds), I was able to get my breathing under control using slow, deliberate breaths. Once I focused on breathing, it felt much more bearable. I stayed in the water for the full 30 seconds, counting each second to stay focused.
After getting out, my body felt tingly all over—like a full-body pins and needles sensation, but not unpleasant. I could see how some people might associate this with a feeling of energy or invigoration. I also felt like I had a heightened sense of awareness and focus, almost like I'd had a strong cup of coffee. The tingling went away after about an hour, but those sensations of alertness and accomplishment lasted for several hours.
Days 2-3: Finding Rhythm, But Still Fighting the Cold
Days 2 and 3, I had figured out my process pretty well. Fill the tub, add ice, wait 30 minutes, test temperature, adjust as needed. But it didn't get any easier to lower myself into that cold water initially—instincts are a crazy thing to try to overcome. Even knowing what to expect, my body still wanted to flee.
I continued to experience similar sensations post-plunge: the tingling, the mental clarity, and what I can only describe as a sense of accomplishment. These were the days when I started to notice the impacts on my measured metrics.
According to my baseline week, I was averaging about 2-2.5 hours of stress per day according to my Oura ring. On day 2, my stress was down to 45 minutes, and on day 3, my stress was down to 0 minutes. Now I know that stress can be impacted by many factors—work deadlines, family obligations, and poor sleep. However, my work and home commitments didn't change much, if at all, during the experiment week. This dramatic reduction caught my attention.
Days 4-5: Cold Water, No Stress
Days 4 and 5 continued to be much the same for the cold plunge experience. By day 5, my time was extended to 2.5 minutes. I found that at this duration, there were periods where I needed to move my body a bit to disrupt the pocket of slightly warmer water that would form around me.
Interestingly, the process became almost meditative. Instead of fighting the cold, I found myself focusing intently on my breath and trying to observe the sensation of the cold water around me without immediately reacting to it. This shift in mindset was probably the most surprising part of the experiment.
On day 4, my stress was at 0 minutes again, and on day 5, my stress was at 45 minutes. I also started to notice that I was feeling less sore after my workouts. My exercise routine alternates between runs and lifting workouts, and typically I'd feel some muscle soreness the day after lifting. That familiar soreness was noticeably reduced.
Days 6-7: Building Confidence
Days 6 and 7 saw me getting up to 3.5 minutes—a significant increase from those initial 30 seconds that felt eternal. The entry process had become more routine, though still required mental preparation. I developed a ritual: three deep breaths before stepping in, focusing on exhaling slowly as I lowered myself into the water.
On day 6, my stress reading was at 30 minutes, and on day 7, my stress was at 1.5 hours. While this was higher than the middle days, it was still considerably lower than my baseline of 2-2.5 hours average. I suspect day 7's higher reading was due to some work deadlines that came up, but even under that pressure, my stress levels were more manageable than usual.
Measurable Results
After this 7-day experiment, I had some compelling data to analyze. Here's what the numbers showed:
Stress Levels (measured by Oura ring):
- Baseline: 2-2.5 hours/day average
- Experiment week: 0-1.5 hours/day (average of 0.75 hours)
- Improvement: 70% reduction in measured stress
Sleep Quality and Duration:
- Remained consistent with baseline (7.5-8 hours)
- Sleep efficiency stayed the same
- No significant changes in REM or deep sleep
Recovery Scores (Oura ring):
- Stayed mostly consistent with baseline scores
- Subjective recovery feeling improved significantly
Mood (self-rated 1-10 scale):
- Baseline: 6-7 average
- Experiment week: 7-8 average
- More consistent positive mood throughout the day
Focus and Mental Clarity:
- No dramatic changes in sustained focus
- Noticeable improvement in morning alertness
- Felt more "present" during conversations
Physical Recovery:
- Significantly reduced muscle soreness after workouts
- Felt ready for next workout sooner than usual
- Overall sense of physical resilience improved
The Psychology of Discomfort
One of the most unexpected aspects of this experiment was how much it taught me about my relationship with discomfort. Each day, I had to consciously choose to do something that every fiber of my being wanted to avoid. This daily practice of overriding my instincts seemed to carry over into other areas of my life.
I noticed I was more willing to have difficult conversations at work, less reactive to my daughter being loud after a long day, and generally calmer when facing unexpected challenges. It's as if practicing resilience in one extreme area (cold exposure) trained my nervous system to be more resilient across the board.
The breathing techniques I developed to manage the cold also became a tool I could use in other stressful situations. When I felt overwhelmed at work, I found myself naturally returning to those same slow, deliberate breaths that helped me tolerate the ice water.
Practical Tips for Beginners
If you're considering trying cold water therapy based on my experience, here are some practical insights:
Equipment and Setup:
- An inflatable tub is a good budget option (around $150)
- Making your own ice blocks is much cheaper than buying bags of ice
- A reliable thermometer is essential—don't guess the temperature
- Have towels and warm clothes ready for after
Safety First:
- Start warmer and shorter than you think you need to
- Never do this alone, especially if you have any health conditions
- Listen to your body—shivering is normal, but numbness or difficulty thinking means get out immediately
- Have a way to warm up quickly available
Mental Strategies:
- Focus on your breathing above all else
- Count seconds or use a timer you can see
- Develop a pre-entry ritual to calm your nerves
- Celebrate small wins—30 seconds is an achievement
Timing and Frequency:
- Post-workout seems to maximize recovery benefits
- Consistency matters more than duration
- Morning plunges gave me the most energy boost for the day
The Verdict
Now, to determine if subjecting myself to cold water was worth the effort and discomfort. Even though I didn't see dramatic changes across all of my metrics, I did see significant improvements in two very important ones: stress management and perceived recovery. These factors are pretty crucial to my daily life. Stress impacts how I interact with my family and perform at work throughout the day. Recovery determines whether I can maintain my workout routine and feel energized for life's demands.
Seeing those stress numbers improve so dramatically made me feel like this experiment was absolutely worth the effort. The 70% reduction in measured stress wasn't just a number—I felt it in my daily interactions and overall mood.
I have a theory about why my stress improved the way it did. You see, in order to combat my fight-or-flight response when climbing into and submerging myself in the cold water, I had to go into a meditative, controlled state. I've learned from my experience with meditation that it helps me be less reactive to thoughts and outside influences. So by priming myself daily to not react to a fairly extreme level of outside stimulus, I was better prepared to handle the lower-level stressors that typically fill my day.
The interesting thing, if this theory is correct, is just how quickly I was able to adapt. Within three days, I was seeing measurable stress reductions. This suggests that the benefits might not require months of practice—they could be accessible relatively quickly for many people.
So, will I continue doing cold plunges? Absolutely. I'm already researching DIY chiller setups to get the water even colder and maintain consistency year-round. I'm interested to see if the positive impacts will continue, plateau, or if I'll start to notice some of the other reported benefits like improved metabolism or better sleep over time.
Conclusion
Key Takeaways:
- Cold plunging delivered measurable stress reduction benefits faster than I expected
- The mental resilience training was as valuable as any physical benefits
- You don't need expensive equipment to experiment with cold therapy
- Starting conservatively and building up gradually is both safer and more sustainable
- The daily practice of choosing discomfort may have broader life applications
My Personal Transformation: While I wouldn't call this a complete transformation, seven days of cold plunging definitely shifted something in my approach to challenges. I feel more confident in my ability to handle discomfort, both physical and mental. The data showing 70% stress reduction speaks for itself, but beyond the numbers, I simply feel more resilient.
I'm still not the type of person who naturally gravitates toward ice water, but I've become someone who appreciates what it can teach me about my own mental strength and stress response.
Final Thoughts on the Cold Plunge Trend: Like many wellness trends, cold plunging has been both overhyped and genuinely beneficial. It's not a magic cure-all, but for specific outcomes—particularly stress management and recovery—it showed real promise in my experiment. The key is approaching it scientifically, safely, and with realistic expectations.
Your Turn: If you're curious about cold therapy, I'd encourage you to start small and track your own metrics. Try cold showers for a week, or if you're feeling ambitious, design your own cold plunge experiment. Just remember to prioritize safety, start gradually, and listen to your body.
If you do try it, I'd love to hear about your experience. Did you see benefits in different areas than I did? How long did it take for you to notice changes? The best experiments are the ones we can learn from together.
What's your relationship with discomfort, and how might challenging it change other areas of your life?