The Cold Plunge & Your Mental Health
Cold plunges and saunas aren’t just trendy—they’re powerful, complementary tools for mental health, stress resilience, and physical recovery. At The Other 23 Med Spa & Wellness Center (Camp Hill, PA), we combine evidence-backed modalities—cold water immersion, infrared and traditional saunas, red light, cryotherapy, and recovery coaching—into practical, safe protocols that help you feel better faster. Below is a clear guide explaining the science, the benefits for mood and recovery, how to use cold plunges and saunas safely, and why The Other 23 is the right place to try them.
The science in plain English
Short exposures to cold (cold-water immersion / “cold plunge”) trigger the body’s stress-response system in a way that can strengthen resilience and improve mood. Recent systematic reviews find time-dependent benefits from cold-water immersion on inflammation, stress markers, sleep quality, and overall wellbeing—though more high-quality trials are still emerging.
Sauna use—whether traditional Finnish heat or infrared—raises skin and core temperature, increases circulation, and stimulates release of endorphins and other neurotransmitters that support relaxation, improved sleep, and reduced symptoms of anxiety and depression in observational and clinical studies. Repeated, moderate sauna bathing has also been associated with long-term mental health benefits in population studies.
For athletes and active people, infrared sauna sessions after exercise have been shown to help neuromuscular recovery and reduce muscle soreness—making sauna a useful recovery tool in addition to a mental-health ally.
Mental health benefits: what people actually feel
Immediate mood lift: Cold plunges can spike dopamine and endorphins; many people report immediate alertness and reduced anxiety after a short cold immersion. Cain T. Effects of cold-water immersion on health and wellbeing (systematic review). PLOS ONE / PubMed, 2025. PLOS ONE
Stress resilience: Brief, controlled cold exposure acts like “stress training” (neurohormesis)—helping the nervous system cope better with everyday stressors.
Relaxation and sleep: Saunas promote parasympathetic activation and better sleep onset—helpful for people whose anxiety or poor sleep worsens mood. Harvard Health Publishing. Sauna Health Benefits: Are saunas healthy or harmful? (overview of physiological effects and precautions). Harvard Health
Long-term mental health signals: Population and clinical studies link regular sauna bathing to lower rates of certain mental-health outcomes and improved wellbeing metrics.
Recovery benefits: how cold + heat help your body
Inflammation & soreness: Cold immersion reduces acute inflammation and can shorten perceived muscle soreness after intense workouts; heat (sauna) supports circulation and tissue repair. Combining both—contrast therapy—can be particularly effective for athletes and weekend warriors. Ahokas EK et al. A post-exercise infrared sauna session improves recovery of neuromuscular performance. PMC
Sleep and autonomic recovery: Both modalities can improve markers of autonomic recovery (heart rate variability, sleep quality) when used appropriately post-exercise or in a regular routine.
How The Other 23 Med Spa integrates cold plunges & saunas safely
At The Other 23, we design protocols that match your goals—mental wellness, athletic recovery, or general resilience—while prioritizing safety:
Initial consult and screening to rule out contraindications (uncontrolled hypertension, certain cardiac issues).
Guided timings and temperatures: beginners start with shorter cold exposures and moderate sauna times; advanced protocols are available for experienced users.
Contrast sessions: supervised cold plunge → warm sauna cycles (or vice versa), with hydration and monitoring.
Add-on recovery services: red light therapy, compression, localized cryotherapy, and recovery plans that amplify benefits and speed results.
Practical protocol examples (starter-friendly)
Beginner mental health boost: 30–60 seconds in a 50–59°F cold plunge, followed by 10–15 minutes in an infrared sauna. Repeat 1–2 cycles.
Post-workout recovery: 2–5 minute cold immersion after cool-down, then 15–20 minutes sauna (or infrared) to support circulation and muscle repair. (If training for hypertrophy, wait 4-6 hours after your workout to plunge.)
Weekly resilience routine: 2–3 contrast sessions per week, combined with sleep hygiene and light aerobic activity.
Important safety note: Cold plunges and saunas are not risk-free. If you have cardiovascular disease, fainting history, or uncontrolled blood pressure, check with your physician. Start slowly and always follow staff guidance.
Why choose The Other 23 in Camp Hill, PA?
Veteran-owned, community-focused med spa with medically-informed recovery protocols.
Multiple recovery modalities in one place: cold plunge, infrared and traditional saunas, red light therapy, HBOT, compression and cryotherapy—so you get coordinated care, not one-off treatments.
Staff trained to pair mental health goals and athletic recovery with practical, evidence-informed timings and follow-up.