Last updated August 27, 2025
Maybe you’ve heard of cold therapy before and think the only way you can experience it or reap its benefits is to trek to Iceland and sit in the snow. Spoiler: you don’t need a plane ticket or a snowstorm.
Cold therapy can be incorporated into your daily life, no matter where you live — and yes, even from the comfort of your own home.
Before we dive into how to get started, let’s talk benefits. After all, who’s eager to swap a cozy morning routine for an icy plunge without a good reason?
Maybe you’ve tried one form of cold therapy and assumed, like yoga, that it’s all the same. But here’s the reality: cold therapy takes many forms, and each one can wake up your body and mind in different ways.
Cold therapy is the practice of immersing yourself in water that’s below 59°F (15°C) to treat health conditions or stimulate health benefits.
Cold therapy is the practice of immersing in water below 59°F (15°C) to treat health conditions or stimulate health benefits. Research suggests it can reduce inflammation, improve mood, boost immunity and even rev up metabolism. Sounds a little more enticing, right?
Five Ways to Get Started with Cold Therapy
Here are five ways you can incorporate cold therapy into your life. Start with one, or experiment with a few to see what works best for you.
1. Cold Showers
I started incorporating this into my daily routine about six months ago. At first, I’ll be honest. It was brutal. It reminded me of my study-abroad days in Italy when hot water was a luxury.
But over time, easing in with 1–2 minutes of cold followed by warm water helped me adjust. Now I can handle full cold showers most days. Bonus: it saves water, since you’re not waiting for it to warm up.
2. Cryotherapy
Cryotherapy has gotten a lot of hype in recent years. Sometimes more than the science itself. You’ve probably seen photos of the futuristic “cryochambers” where people stand for 2–5 minutes at subzero temps.
In this treatment, the body is exposed to liquid nitrogen in temperatures between –100°C and –140°C. I haven’t tried it yet myself, but I’d be open to becoming a “human popsicle” for the sake of research.
3. Blue Mind Therapy (aka Ocean Plunges)
This one’s climate-dependent, but if you live near the ocean, winter water temperatures can provide a completely natural cold therapy session. Salt water adds an extra detox element, and immersing in nature brings mental clarity along with the chill.
4. DIY Cold Tub
Athletes have used ice baths for decades, and you don’t need to be an NFL quarterback to try one. You can find dedicated ice bath facilities, or simply create your own at home by filling a tub with cold water and bags of ice.
Yes, you’ll need a hefty supply of ice (and some mental grit), but it’s doable —and effective.
5. Cold Plunge Pools
Hot-and-cold plunge pools have exploded in popularity at gyms, spas and wellness resorts. They’re designed for alternating between hot and cold, which boosts circulation and recovery.
My most recent plunge was at the Conrad Tulum Riviera Maya. While I didn’t last the recommended 5–10 minutes, I managed a one-minute dip before heading straight into the sauna. Progress is progress. Even small steps build resilience.
Snapshot Summary
Cold therapy is the practice of exposing the body to cold temperatures to boost health and wellness. From cold showers and cryotherapy chambers to ocean plunges, DIY ice baths and cold plunge pools, there are many ways to incorporate cold therapy into daily life. Benefits include reducing inflammation, improving mood, strengthening the immune system and increasing metabolism. Whether tried at home or in a wellness facility, cold therapy offers accessible and customizable options to enhance recovery and overall well-being.
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