The Real Deal on Cold Plunging: Pros, Cons ,and What You Should Know Before YouTake the Plunge

Cold plunging, also known as cold water immersion or ice bathing, has surged in popularity over the last few years. From elite athletes to everyday wellness seekers, many are raving about the benefits of starting their day or finishing a workout with a freezing dip. At Planning Wellness, we have noticed social media is full of wide-eyed, hesitant plungers and smiling, shivering faces triumphantly emerging from tubs of ice.

Cold plunging can offer real benefits, but it is not a one-size-fits-all practice. What often gets left out of the conversation is that cold plunging also comes with risks, especially for people with certain heart conditions, such as mitral valve prolapse, which I personally have.

This blog is not meant to scare anyone away from cold plunging. It is meant to give you the full picture so you can make an informed choice for your body.

The Potential Benefits of Cold Plunging

Cold water immersion has been studied for decades, and some of the most common reported benefits include:

• Reduced inflammation and muscle soreness

• Cold exposure can constrict blood vessels, which may help decrease swelling and speed recovery after intense exercise. (Cleveland Clinic)

Improved circulation

The cold causes blood vessels to constrict, then dilate when you warm back up, which

can support overall circulation over time. (Harvard Health)

Boosted mood and mental clarity

Cold plunging can trigger the release of dopamine and endorphins, creating a natural

mood lift and mental alertness afterward. (Cleveland Clinic)

Stress resilience

Regular cold exposure may help train your nervous system to better handle stress, a

concept known as hormetic stress.

Increased energy

Many people report feeling energized, refreshed, and awake after a cold plunge, like a

full-body reset.

⚠️ The Risks You Should Not Ignore

While these benefits are enticing, they do not come without potential downsides, and they are not often talked about.

Heart strain and arrhythmias

Sudden exposure to cold water causes a “cold shock” response that increases heart rate,

blood pressure, and constriction of blood vessels. For people with heart conditions such

as mitral valve prolapse, arrhythmias, or a history of heart attack, this can increase the

risk of complications such as irregular heart rhythms or even cardiac arrest. (American

Heart Association)

Sudden spike in blood pressure

Even in healthy individuals, blood pressure can rise sharply during cold exposure. This

can be risky if you have hypertension or other cardiovascular concerns. (Harvard Health)

Breathing difficulties and panic response

The initial gasp reflex and hyperventilation can cause panic, dizziness, or even passing

out, especially if you stay in too long.

Hypothermia and frostbite

Overdoing cold plunges or staying in too long can lower your core body temperature

dangerously or damage skin and extremities. (Cleveland Clinic)

Not suitable for everyone

Children, pregnant women, people with certain chronic illnesses, or those on medications

affecting heart rate or blood pressure should be extra cautious.

My Personal Wake-Up Call

I have tried cold plunge-style experiences at wellness spas before, usually as part of

hydrotherapy circuits where you move between hot and cold pools. Those short dips felt

invigorating, but I did not realize they still carried cardiovascular stress.

When I started considering more intense, at-home cold plunging or in a retreat setting, my mom mentioned that my mitral valve prolapse could make it risky. That conversation made me pause and do my research, not only for myself but as a retreat host where cold plunging may be offered. I learned that the cardiovascular stress caused by cold immersion can trigger dangerous arrhythmias in people with MVP. I am grateful I found that out before trying anything more extreme. And now I can be more informed for my clients and attendees.

If You Are Considering Cold Plunging

If you are curious about cold plunging, here are some safer starting points:

Get medical clearance

Especially if you have any heart issues, high blood pressure, or chronic conditions, talk

with your doctor first.

Start slow

Try cool (not freezing) showers and gradually decrease the temperature over time before

attempting full plunges.

Limit time

Most benefits are achieved within 1 to 3 minutes. Longer exposure does not mean more

benefit, just more risk.

Warm up afterward

Always reheat your body safely and gradually after cold exposure.

Listen to your body

Dizziness, numbness, chest pain, or palpitations are red flags. Stop immediately and seek

help if needed.

The Bottom Line

Cold plunging can be a powerful tool for recovery, mental clarity, and resilience if it is done

safely and is right for your body. But it is not a must for wellness, and it is not worth risking your health to chase a trend or give in to peer pressure.

Before you take the plunge, know your body, know the risks, and make an informed choice.

Wellness is about what helps you thrive, not just what is trending.

⚖️ Disclaimer

This blog is for informational and educational purposes only. It is not intended to provide

medical advice or replace professional medical consultation, diagnosis, or treatment. Always

talk to your healthcare provider before starting any new health or wellness practice, especially if you have a medical condition or take prescription medications. You can read more of our wellness related blogs here.