Cold Plunges for Women: What You Need to Know About This Icy Wellness Trend
You’ve probably seen them all over Instagram: people submerging themselves into tubs of freezing cold water, breathing deeply, and emerging with a rush of energy and clarity. Cold plunges aka cold exposure therapy have become the wellness trend of the moment. But if you’re a woman wondering, “Is this really good for me?” or “Isn’t this kind of thing better studied in men?”, I’ve been on the fence too.
I’ve been dabbling in cold exposure myself this year, and after a few cold plunges (paired with sauna sessions which I’ll get into in the next post), I can honestly say I get the hype. The mental reset, the physical buzz, the resilience you build from doing something hard, especially when your body’s screaming at you to get out, makes it more than a health trend. It’s a practice that’s starting to feel foundational.
Let’s get into why I think this is one wellness trend worth embracing.
What Happens to Your Body During a Cold Plunge?
When you step into cold water (think 10–15°C / 50–59°F or colder), your body kicks into survival mode. In simple terms, this is what is going on:
Your blood vessels constrict (vasoconstriction), moving blood toward your core to protect vital organs.
Heart rate and blood pressure rise temporarily, increasing circulation and oxygen flow.
Norepinephrine, a key stress hormone, is released, giving you a rush of alertness, energy, and even euphoria.
After you get out, blood vessels reopen (vasodilation), which can help flush out inflammation and promote muscle recovery.
Over time, this cycle builds stress resilience, your nervous system learns how to tolerate discomfort without spiralling into panic.
The Science-Backed Benefits of Cold Plunges
Here’s what research and anecdotal experience suggest cold plunges can offer:
1. Reduced Inflammation and Muscle Soreness
Great news if you’re active (or just sore from sitting at a desk all day): Cold plunges have been shown to reduce inflammation markers and muscle pain after intense activity. That’s why athletes have been doing it for years.
2. Improved Mood and Mental Clarity
One study published in Medical Hypotheses proposed that cold exposure triggers an increase in brain chemicals like dopamine and norepinephrine, hello.. mood boost. Many people report feeling “on” mentally for hours afterwards.
3. Stronger Stress Response and Resilience
Cold exposure activates the sympathetic nervous system (your fight-or-flight) and then helps you return to calm (parasympathetic). That shift, over time, trains your body to get better at stress. It’s like giving your nervous system a workout.
4. Boosted Circulation and Immune Support
The blood vessel contraction and reopening process promotes better circulation, and there’s some evidence it may support the immune system, too.
5. Hormonal Balance Support
While research is still emerging, early findings suggest cold exposure may influence cortisol, thyroid hormones, and even insulin sensitivity. These are key players in both gut and hormone health.
So… Is Cold Plunging Different for Women?
Yes, and that matters. Most studies on cold exposure have been conducted in men. That’s changing, but it means much of the available science doesn’t account for the unique hormonal fluctuations women experience, particularly across the menstrual cycle.
Here are a few key things to note:
🔹 Cold Plunges and Your Cycle
In the luteal phase (after ovulation), your body temperature is slightly higher, and you may be more sensitive to cold.
In the follicular phase (days after your period), you might tolerate cold better and feel more energised by it.
Listening to your body and tracking how cold exposure feels at different points in your cycle will be super helpful.
🔹 Stress Load Considerations
Cold plunging is a form of stress, a beneficial one, but still stress. If your body is already under chronic stress, exhausted, or dealing with adrenal fatigue symptoms, adding intense cold exposure could be too much at first.
Start slowly. Even 30 seconds of cold at the end of your shower can make a difference without tipping your system over the edge.
My Experience So Far
I did my first cold plunging earlier this year after hearing all the buzz, and honestly, I was sceptical at first. I don’t love the cold. But my sister insisted I give it a shot. I had read the science, made sure I was in a safe environment (a wellness club, perfect), and stepped into an icy tub.
It was uncomfortable. It was intense. My breath changed. My toes and fingers kind of hurt. But afterwards? I felt great. Clear. Calm. Like I had just done something hard on purpose and survived! And that confidence carried into the next day, into my work, and even into difficult conversations (been a few lately).
The pairing of sauna and cold is next-level too.
How to Start Cold Plunging
✅ Start Small
Begin with a cold shower for 30–60 seconds. Gradually work your way up to full plunges if it feels good.
✅ Choose a Safe Setup
Whether it’s a cold tub, river, or plunge pool, make sure someone’s around if you’re new. Don’t do it alone the first time.
✅ Breathe Through It
Focus on slow, deep breathing. Your instinct will be to panic—your job is to stay calm and remind your body that you’re safe.
✅ Time it Right
Start with 1–2 minutes and build up to a maximum of 5–6 minutes. Quality over quantity. There’s no need to go to extremes.
✅ Track Your Cycle
Notice how your tolerance to cold changes depending on where you are in your cycle. Some phases may feel more energising than others.
A Wellness Trend Worth Embracing
Not every health trend lives up to the hype. But this one? It might be one of the most grounding, resilience-building tools I’ve added to my routine in years. Cold plunging isn’t about chasing discomfort for the sake of it. It’s about building trust with your body, meeting hard things with presence, and reminding yourself that you’re capable of more than you think!
And if you’re curious about how sauna fits into all of this (hint: the contrast is magic), stay tuned for my next post where we dive into the benefits of heat therapy and how it complements cold exposure beautifully.
💬 Have you tried a cold plunge before? Thinking of giving it a go? I’d love to hear your experience drop a comment below or DM me on Instagram.
With love and balance, my Friends x
