Last updated on November 22nd, 2023 at 08:07 am
Chill your body to ignite your health. Sounds counterintuitive, doesn't it?
But as the popularity of cold water immersion therapy rises, so does the curiosity surrounding its physiological impacts.
Here we delve into the icy depths of two such methods—cold plunge vs cold shower—unraveling their physiological nuances and benefits.
A Cool Revolution: The Health Benefits of Cold Water Immersion
Before we compare the physiological effects of taking a cold shower vs indulging in an ice bath, let's highlight the universally acknowledged benefits of cold water immersion therapy.
By increasing blood flow, enhancing immune responses, kick-starting metabolism, improving mood, and reducing inflammation, cold water therapy can serve as a health booster.
But does the intensity of cold exposure dictate the degree of these benefits? Let's find out.
First, lets hear Dr. Andrew Huberman and Dr Susanna Soeberg discuss this matter:
Cold Plunge vs Cold Shower vs Cold Air
What was interesting about this conversation is you learn that the benefits from the cold don't necessarily have to be from cold water, but merely cold itself.
That's to say your body experiences a physiological response even going out in cold weather (say, in a t-shirt) however just not as potent.
The reason that cold water is used more rigorously that cold air to reap the benefits is because water conducts heat (or cold) much better than air does and thus, for example, 30 degree water feels MUCH cold than 30 degree air.
To go a step further, the extent of which your body feels a physiological response to the cold is depend on how much your body feels the cold.
Now this leads us to the "cold plunge vs cold shower" question.
When your body is fully submerged by water, many more of your skins cold receptors are activated in comparison to a cold shower where the water is only hitting part of your body.
The result is a more potent activation of the autonomous nervous system as a result of a cold plunge.
Now, this isn't to say that a cold plunge is "better" for everyone, it depends what you're optimizing for.
The Impacts of Cold Showers
Cold showers, perhaps the more convenient form of cold water therapy, expose your body to cold temperatures gradually. Though the intensity of exposure is lesser than a full-body cold plunge or ice bath, the health benefits of cold showers are significant.
Water Temperature and Duration: The Balancing Act in Cold Showers
In a cold shower, the water temperature is less controllable, its hard to measure exactly how cold the water is. The duration also depends on how long your will power stands in between you and the tap.
Controlled Exposure: The Advantage of Cold Showers
With cold showers, you control the areas of your body exposed to cold water. This selective cold exposure could lead to localized physiological responses (more studies needed to determine the truth behind this).
Furthermore, exposure of your head and neck to cold water can significantly influence breathing patterns and affect the heart and blood vessels.
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The Impacts of Cold Plunges
In contrast, a cold plunge or ice bath, which involves immersing your entire body in ice water, delivers an immediate shock of intense cold.
This sudden cold water exposure can activate your body's "fight or flight" response, leading to a surge of adrenaline and a variety of physiological reactions/benefits.
A Frosty Jolt: Intensity Over Duration in Cold Plunges
While the duration of a cold plunge or ice bath is brief, the intense cold water exposure can elicit immediate physiological responses.
This short, intense shock of cold could have a profound impact on your body, stimulating stress hormone production and enhancing blood oxygen levels.
The Chilly Embrace: The Broad Impact of Ice Baths
Unlike cold showers, a cold plunge or ice bath results in a full-body response to cold temperatures.
Every part of your body feels the chill at once, leading to a more extensive physiological reaction.
Breath Changes and Thermogenesis: Cold Exposure Unleashed
The shock of ice water during a cold plunge can trigger immediate changes in your breathing—you may gasp or hyperventilate.
This sudden shift can increase your blood's oxygen supply.
Moreover, cold plunges can stimulate thermogenesis more intensely, leading to short-term metabolic spikes and enhanced calorie burning.
The Verdict: Cold Plunge vs Cold Shower
To take a cold plunge vs cold shower, that is the question.
Whether you're taking cold showers or braving ice baths, both methods offer impressive health benefits.
However, the intensity, duration, and exposure levels differ, resulting in unique physiological experiences.
This chart will help to compare the two different methods, cold plunge vs cold shower:
|Aspect||Cold Shower||Cold Plunge/Ice Bath|
|Intensity and Duration of Exposure||Gradual and less intense interaction with cold temperatures, leading to a longer duration of exposure (10-15 minutes).||Quick, intense exposure to cold, resulting in immediate physiological responses. Duration of exposure is brief.|
|Controlled vs Full-body Exposure||Controlled exposure to cold, with the user choosing which parts of the body to expose to the cold water.||Total body experience with all body parts exposed to cold water at the same time.|
|Breath Changes and Thermogenesis||Less drastic changes in breathing and moderate stimulation of thermogenesis due to lower intensity and longer duration of cold exposure.||Immediate and intense changes in breathing and stronger stimulation of thermogenesis due to the shock of icy water.|
Our Preferred Method?
Personally, we prefer cold plunging over cold showering. We find the variables are more controlled and you have less opportunities to wimp out. As soon as you get in the ice bath, you're in it.
Check out our favourite cold plunge of the year - the Plunge!
What's the "Best" Method for Everyone?
Ultimately, determining which method of cold water immersion - cold plunge vs cold shower - is "best" for you depends what you're optimizing for.
If you're someone know to the whole world of cold water immersion and you just want to get your toes wet (pun intended), then starting with a cold shower totally makes sense because you have more control over the experience and still experience many of the same benefits, without investing a bunch of money into an expensive ice bath.
However if you're someone who is looking to maximize all the benefits that the cold has to offer, cold plunging is likely the correct path for you.
As Dr Soeberg mentioned in the above video, submerging your whole body in cold water simply interacts with more cold receptors in your skin and thus can trigger more potent physiological effects.