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The Benefits of Cold Plunges

For wellness enthusiasts who are planning to explore the natural beauty of the Zion Canyon area, there’s no doubt you’ll feel the magic of this extraordinary landscape wash over you on arrival. Your shoulders will lower, your jaw will unclench, and you’ll no doubt push yourself beyond what you thought you were capable of on your adventures. Out here, it’s easy to reconnect to the body, mind, and spirit—and we hope you’ll let Zion Canyon Hot Springs care for you on your journey.

Before you head off on your next quest, it’s essential to take some time to recharge and recover at our outdoor, social wellness destination. You might even take a cue from professional athletes and try contrast hydrotherapy by enjoying our naturally heated mineral waters before discovering the benefits of cold plunges.

What Is Contrast Bathing?

Though Zion Canyon is a hot springs facility, you’ll also find cold plunges among our many restorative offerings on site. Contrast bathing is the practice of alternating between hot- and cold-water hydrotherapies. It dates back to ancient Egypt, Greece, and Rome. Today, it’s an increasingly popular therapy used by naturopathic doctors, sports medicine practitioners, and physiotherapists.

Recent studies have shown an impressive array of both physical and mental benefits from incorporating cold plunges into your wellness routine1. When switching between warm and cold temperatures, this causes the dilation and constriction of the blood vessels and increases the oxygenation of the blood, making it good therapy for rheumatoid arthritis, carpal tunnel syndrome, fibromyalgia, edema, stiff joints, inflammation, and muscle spasms2. Contrast bathing may also support hormonal balance by helping regulate the thyroid and adrenal glands.

What Is a Cold Plunge?

A cold plunge is a ritual where someone immerses themselves in water below 60 degrees Fahrenheit for a few minutes at a time. You’ve seen athletes taking ice baths after a big performance, or perhaps you’ve seen people take polar swims in the winter; here at Zion Canyon Hot Springs, it’s done in a safer, controlled environment, making it the perfect place for folks new to the practice to give it a try.

You might wonder why anyone would want to do this, but when the body is exposed to cold water, it responds with a series of physiological changes that aim to maintain core temperature, and when the blood vessels constrict, it has a number of benefits for the body and the mind.

5 Benefits of Cold Plunges

1. Enhances Recovery and Circulation

Submerging yourself in cold water reduces the degree of exercise-induced damage, and less damage leads to less inflammation and soreness and allows for better performance with quicker recovery times3.

The rapid constriction of the blood vessels and their slow dilation as you warm up afterward encourages robust circulation and may help reduce the risk of some cardiovascular diseases4.

2. Boosts Immunity

As with regular exercise, cold plunging regularly may stimulate the production of immune cells and help fight off infections.

3. Promotes Stress Relief and Sleep

Due to the increased production of endorphins and norepinephrine levels and decreased cortisol levels for up to three hours after a plunge, regular use may help folks release less cortisol in response to life’s stressors. Over time, this creates a more balanced and resilient state of mind5.

Cold plunges can also benefit you at night since the lower temperatures replicate the natural temperature drop that occurs before sleep to help you fall asleep faster. The reduction of cortisol in your system will help you stay asleep. Those with high stress levels typically wake up between 3–4 a.m. and have difficulty falling back to sleep because of elevated cortisol.

4. Helps Improve Cognitive Function

Not only do cold plunges promote better sleep, a more regulated nervous system, and more oxygenated blood, but these benefits can add up to enhanced cognition. Additionally, cold plunges may also improve focus and clarity in a similar manner to meditation.

5. Boosts Metabolic Function

As your body adjusts to the cold, it increases the production of brown fat. While white fat stores energy, brown fat burns calories to generate heat, which complements weight management efforts by helping your body burn more calories at rest.

Done regularly, cold plunges can also improve insulin sensitivity and help manage blood sugar6.

Tips for Cold Plunge First-Timers

Check with your primary care provider before trying a cold plunge. If you have certain pre-existing conditions including heart conditions, high blood pressure, peripheral neuropathy, venous stasis, poor circulation, diabetes, or are at risk for a stroke, cold plunging may not be for you.

Hydrate before and after plunges due to the increase in metabolic rate and subsequent fluid loss.

A warm-up with gentle stretches (such as a yoga class) or a brisk walk can help the body prepare for the cold7.

To prepare yourself mentally, you might set an intention or visualize yourself completing your goals.

Opt for lightweight swimwear or quick-drying activewear.

Ease into the cold water and practice controlled breathing. The initial shock can make you want to gasp, but mindful breathing by focusing on slow exhales helps you stay calm and allows your body to adjust8. Start slow with shorter durations of 1–2 minutes submerged and gradually increase your time up to 3–5 minutes with regular practice.

Have a towel or robe close by to help you warm up afterward.

Take the Plunge at Zion Canyon Hot Springs

You already know Zion Canyon is a magical place. That’s why you’ve planned a trip here to begin with. Now that you’ve learned a little about the world of hydrotherapies, cold plunge benefits, and some pro-tips for getting started, we hope you’ll explore all we have to offer.

With additional pampering amenities—including a full-service bar, a cafe, and fire pits—we also hope to boost your social wellness. We believe everyone deserves to recharge, reconnect, and feel better. Book your reservation today and get ready to take a dip on our restorative springs.

Sources:

  1. (14 February 2025). Contrast Hydrotherapy Benefits. Association of Accredited Naturopathic Medical Colleges. Retrieved June 19, 2025, from https://aanmc.org/natural-remedies/contrast-hydrotherapy-benefits/
  2. (7 July 2023). What Is a Contrast Bath? WebMD. Retrieved June 19, 2025, from https://www.webmd.com/pain-management/what-is-a-contrast-bath
  3. (30 January 2024). Can taking a cold plunge after a workout be beneficial? Mayo Clinic Health System. Retrieved June 10, 2025, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts
  4. Sauder, C., MS. (29 January 2024). The Invigorating Science Behind Cold Plunge and Its Surprising Health Benefits. Vail Health. Retrieved June 19, 2025, from https://www.vailhealth.org/news/the-invigorating-science-behind-cold-plunge-and-its-surprising-health-benefits
  5. Shetty, M., BS. (22 May 2024). Jumping into the Ice Bath Trend! Mental Health Benefits of Cold Water Immersion. Stanford Lifestyle Medicine. Retrieved June 20, 2025, from https://longevity.stanford.edu/lifestyle/2024/05/22/jumping-into-the-ice-bath-trend-mental-health-benefits-of-cold-water-immersion/
  6. Holman, T. (3 March 2025). Cold plunge benefits: How to do it safely. Sunrise Health. Retrieved June 20, 2025, from https://www.sunrisehealthinfo.com/healthy-living/blog/cold-plunge-benefits-how-to-do-it-safely
  7. 5 Essential Cold Plunge Tips For First-Timers. Sweathouz. Retrieved June 20, 2025, from https://sweathouz.com/5-essential-cold-plunge-tips-for-first-timers/
  8. (24 December 2024). The Benefits and Risks of Cold Plunges. Cleveland Clinic. Retrieved June 20, 2025, from https://health.clevelandclinic.org/what-to-know-about-cold-plunges

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In addition to our beautiful, birch-lined barrel saunas, you can enjoy our mineral-rich hot springs pools, freshwater cold plunges, cozy fire pits, and more. Book your visit and come prepared for a rejuvenating spa journey. Sources Sidharthan, C. (9 April 2025). The Science of Sauna & Heat Exposure. News Medical. Retrieved June 23, 2025, from https://www.news-medical.net/health/What-Saunas-Really-Do-to-Your-Brain-and-Body.aspx Cafasso, J. (8 October 2024). Are There Benefits From Using Saunas? Healthline. Retrieved June 23, 2025, from https://www.healthline.com/health/fitness-exercise/are-saunas-good-for-you deBara, D. (21 March 2024). Can a Sauna Help You Get Better Sleep? Sleep.com. Retrieved June 23, 2025, from https://www.sleep.com/sleep-health/sauna-for-better-sleep (1 February 2023). Benefits of sauna bathing for heart health. UCLA Health. Retrieved June 23, 2025, from https://www.uclahealth.org/news/article/benefits-sauna-bathing-heart-health