Article by Maria Weidich 

Imagine willingly stepping into a tub of 45-degree water. For some, this sounds ridiculous. For others, it’s become a ritual they swear improves everything from muscle recovery to stress management.  

Cold plunging has surged in popularity in recent years, largely fueled by social media and a growing interest in wellness practices that promise both physical and mental benefits. But what actually happens when your body hits that cold water? And is it something everyone should try? 

One Billings business embracing the trend is Santosha Yoga & Wellness. Owner Alyssa Webb offers cold plunging as a component of the studio’s Reset Room, where clients can pair cold exposure with infrared light therapy as part of their recovery and overall wellness routine. 

Alyssa believes the growing popularity of cold plunging reflects a broader shift toward self-care. As people look for natural ways to feel better and recover from the stresses of daily life, cold exposure has found its place alongside yoga, breathwork, and other similar practices. “We’re in an era of self-care,” she says. “People are finding different methods to feel better in their body and choosing wellness modalities, like cold plunging, just goes along with people wanting to feel good.” 

What Happens When You Get In? 

 There are two common, yet very different, goals of cold plunging: health and performance. For health and longevity, cold plunging can support metabolism, mood, and the body’s nervous system. For athletic performance and recovery, cold plunging has been noted to reduce inflammation, soreness and muscle damage after heavy training.  

The appeal of plunging into freezing cold water goes beyond testing your tolerance for discomfort. Advocates like Alyssa say cold plunging triggers a series of physiological responses including cold shock, vasoconstriction, and neurochemical changes, all of which contribute to its reported benefits. 

Cold Shock Response: Activating the Nervous System 

The sudden temperature change activates the body’s fight-or-flight response, often causing an involuntary gasp, an elevated heart rate, and a surge in the nervous system's activity.  

Vasoconstriction: Protecting the Core 

Blood vessels narrow and blood flow shifts toward vital organs, helping the body preserve heat. Once you leave the cold water, blood vessels dilate again, increasing blood flow. 

Neurochemical Response: Boosting Alertness 

Cold exposure stimulates the release of neurotransmitters like adrenaline, dopamine, and norepinephrine, contributing to increased alertness, focus, and mood.  

More Than Just a Physical Challenge 

Even though cold plunging is discussed in terms of physical recovery, Alyssa believes the real hurdle is overcoming the mind’s resistance to the cold. “It’s 100% mental,” she says. “You literally have to move past the physical, and the only way to do that is in your head.” 

That mental hurdle may actually be part of the appeal. Learning to stay calm and control your breathing during the initial shock of cold water can foster greater control over the body’s stress response. Alyssa also believes the practice can provide emotional benefits by forcing plungers to quiet distractions and stay present.  

The benefits can be both immediate and long-lasting. Many cold plungers report an instant boost in energy and alertness after just one session, while repeated exposure can reduce inflammation, joint pain, and muscle recovery time, and improve overall well-being. 

Is Cold Plunging Different for Men and Women?  

 Biologically, men and women respond differently to cold exposure. Men generally have more lean muscle mass, Alyssa explains, which allows them to shiver and generate metabolic heat faster. Women, on the other hand, tend to vasoconstrict more rapidly, meaning their hands and feet may feel colder sooner. “This aside, we see plenty of women cold plunging and reporting awesome benefits,” Alyssa says. 

Hormones may also play a role in the different responses. Because estrogen and progesterone fluctuate throughout the menstrual cycle, a woman’s tolerance to cold can actually vary from week to week. During certain phases of the cycle, particularly the luteal and menstrual phases, cold exposure may feel more intense and place additional stress on the body. Rather than taking a one-size-fits-all approach, Alyssa encourages women to listen to their bodies and recommends slightly warmer cold-water temperatures (around 59 degrees), which may provide many of the same benefits while creating a more balanced response. 

Cold Plunging Isn’t for Everyone 

 Despite the reported benefits, not everyone should be taking the plunge. Individuals with cardiovascular or circulatory conditions, a history of seizures, nerve damage, and those who are pregnant should avoid cold plunging. People with asthma or COPD should also exercise caution, as the sudden cold can trigger a respiratory response. The body’s initial reaction to cold water can cause rapid breathing, elevated heart rate, and a temporary spike in blood pressure. Above all, if you have concerns, always talk to your doctor first, Alyssa advises. 

Ready to Try It? 

Curious, but nervous to take the plunge? Alyssa recommends starting slowly and building up over time. “I admittedly just dipped in and out my first time,” she laughs. “But that’s how you start. You do have to build up a resistance to it. Increase your cold time in the water as your body gets used to it.” 

And for those still feeling hesitant, she offers one final reminder: nerves are normal. “I was once that intimidated person. I still get nervous jitters when I step into the plunge. But I encourage you to just give it a try!” 

Where to Take the Plunge 

Be sure to contact the location ahead of time for current hours, pricing, and reservation requirements.  

 Santosha Yoga & Wellness 

520 Wicks Lane Unit 14 

Billings MT 59105 

(406) 818-1541 

 Dipz Plunge & Sauna 

1537 41st Street West Suite 2 

Billings, MT 59106 

(406) 855-4002 

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