Cold Plunge Therapy for Chronic Pain: Healing with Power to Heal Breathwork

At Power to Heal Breathwork, I believe that true healing begins when the body and mind are given the tools to reset, restore, and release. Alongside breathwork and somatic coaching, one of the most powerful therapies I practice and share is cold plunge therapy.

Cold plunging is not about toughness. It is about reseting the nervous system, calming inflammation, reducing pain, strengthening your immune system, and reconnecting with your body’s natural ability to heal.

What Is Cold Plunge Therapy?

Cold plunge therapy involves immersing your body in cold water, typically between 50–59°F (10–15°C), for short periods of time. Unlike ice packs or cryotherapy chambers, a full-body plunge creates a systemic reset that affects your circulation, nervous system, hormones, and even cellular energy.

When you step into the cold, your body responds in several ways:

- Blood vessels constrict, reducing inflammation.

- Nerve impulses slow down, easing pain.

- Hormones like norepinephrine and endorphins are released, boosting mood and energy.

- Brown fat is activated, supporting metabolism and energy balance.

This practice has deep cultural roots. In her book Winter Swimming: The Nordic Way Towards a Healthier and Happier Life, researcher Susanna Søberg explores how regular cold exposure has long been used in Scandinavian countries to improve resilience, enhance mood, and strengthen overall health.

Benefits for Chronic Pain

For those living with chronic pain, cold plunging offers natural relief.

Nervous System Reset: Cold plunging acts as a nervous system reset, shifting your body out of stress mode and into a state of calm and balance.

Reduced Inflammation: Cold constricts blood vessels, lowering swelling and irritation in joints and muscles.

Pain Relief: Cold numbs nerve endings, reducing the sensation of pain.

Improved Circulation: As your body warms up after a plunge, blood flow increases, helping tissues heal.

Endorphin Release: Your body’s natural painkillers improve mood and help manage ongoing discomfort.

Nervous System Reset: Cold plunging acts as a nervous system reset, shifting your body out of stress mode and into a state of calm and balance.

Benefits for Chronic Illness and Overall Wellness

Cold plunging supports more than pain relief. It can improve overall wellness and resilience:

Boosted Immune Function: Cold exposure stimulates white blood cell production, strengthening your body’s defenses.

Stress Reduction: Cortisol levels drop while the nervous system shifts into balance, leaving you calmer and more grounded.

Better Sleep: Lowering core body temperature helps regulate the sleep-wake cycle.

Metabolic Health: Cold activates brown fat, improving insulin sensitivity and metabolism.

Muscle Relaxation: Eases spasms and tightness common with conditions such as fibromyalgia or multiple sclerosis.

How to Start Safely

Cold therapy is not suitable for everyone, so consult with your healthcare provider before beginning. If you are cleared to try it, here are some guidelines:

1. Start Small – Begin with 1–2 minutes of immersion and increase gradually.

2. Find the Right Temperature – Aim for 50–59°F (10–15°C) for therapeutic benefits.

3. Listen to Your Body – Tingling is normal, but dizziness or sharp pain means stop immediately.

4. Pair with Breathwork – Conscious breathing helps calm the nervous system and makes the cold more grounding.

5. Combine with Other Therapies – Cold plunging complements sauna, breathwork, somatic coaching, physical therapy, and lifestyle changes.

The Power to Heal Approach

I personally pair cold plunge therapy and sauna and visit a local bathouse three times per week. This practice is not about shock or endurance. It is about teaching my body to regulate, reset, and restore balance. I also pair my visit with gentle mobilization  exercises. 

My mission is to help people living with chronic pain and chronic illness discover tools that are natural, empowering, and sustainable.

Cold plunging is more than a wellness trend. Backed by science and rooted in tradition, it can reduce pain, calm the nervous system, and help you reclaim your health.