Radhika Arora loves to travel. In one of her recent trips to London, she discovers a new therapy. A room in her club is equipped with a plunge pool with a bath temperature of 10-15 degrees Celsius, apart from various add-ons including stretching, yoga, and massage. She is told to take a quick dip, as she is assured of the many health benefits that it would provide, particularly for skin and overall well-being. Even though Arora is sceptical, the therapy by itself is not something new.
Ice plunges, facial ice dunking or cold water immersion as a wellness practice is gaining widespread popularity. The use of ice showers (at 10-15 degrees Celsius), for instance, is said to offer relief from inflammation, improve skin health, and boost mood and circulation. But this doesn’t mean that cold therapy is a cure-all. Experts say it’s crucial to understand the potential risks involved before taking the plunge.
Keep in mind
Ritesh L, a certified cold therapy coach from Shri Hari Yoga School, Arambol, Goa, shares, “Ice plunges, cold showers, and facial ice dunks are becoming increasingly popular, and for good reason. It reduces inflammation and muscle soreness, especially post-exercise. It enhances circulation and cardiovascular health. It also boosts immunity and reduces stress through hormetic adaptation, strengthens mental resilience and willpower, improves sleep and overall mood via neurochemical responses.”
As per Ritesh, morning is usually the ideal time to get cold water therapy as it wakes up the body, boosts alertness, and sets a powerful tone for the day. Post-workout sessions can also be helpful for muscle recovery. However, Ritesh says that such a therapy must be approached with awareness and caution. “One should avoid doing cold therapy immediately after meals or before sleep. Facial ice dunking stimulates the vagus nerve, promoting calmness, reducing anxiety, and improving facial circulation. Ice showers should also be used with gradual exposure to avoid shock,” adds Ritesh.
As per Vaibhav Daga, head, sports science and rehabilitation; consultant, sports medicine, Kokilaben Dhirubhai Ambani Hospital, Mumbai, “Cold therapy is a widely recommended method in physical medicine and rehabilitation, especially after strenuous activity or injury. It works by triggering vasoconstriction, slowing down blood flow to reduce inflammation, swelling, and pain. It helps in muscle recovery and helps reduce delayed onset muscle soreness (DOMS) after high-intensity workouts. They minimise microtrauma-induced inflammation, reduce stiffness, and improve the perception of recovery. It is best used within 24-48 hours post-exercise.” Daga further explains how applying cold water to acute injuries (sprains, strains, joint inflammation) reduces tissue temperature, numbs pain, and controls edema. It is a part of the standard RICE (Rest, Ice, Compression, Elevation) protocol for soft tissue injuries, while ice rollers are effective in soothing puffiness, especially in the face, and managing headaches or temporomandibular joint (TMJ) pain. Small-area cryotherapy (ice packs) works well for localised joint pain, post-op swelling, or even post-facial procedures.
But excessive exposure to cold or frequent ice application can lead to tissue damage, reduced nerve conduction, and even frostbite, if not handled properly. While cold tolerance and effectiveness vary based on individual physiology, it requires shorter exposure durations as one must monitor for chills or numbness. “Those with health conditions like hypertension, cardiovascular disease or Raynaud’s disease should avoid sudden cold exposure without medical clearance,” says Daga, who suggests time limits for ice baths, such as 10-15 minutes for ice baths, 5-8 minutes for cold showers, and 5-10 minutes for ice rollers/ packs.
Be safe & sound
Cold therapy is safe and effective when used with proper knowledge and boundaries. However, it should not be a substitute for structured physiotherapy or exercise. It offers short-term relief and should be used strategically, especially in athletes, injured individuals, or those recovering from surgery. Each person’s body responds differently to cold, so tailoring the method and duration is essential for safety and efficacy.
Ritesh says that there can be sudden drop in body temperature that can lead to hypothermia, if done excessively, and may cause heart strain or arrhythmia in people with cardiovascular issues. “There is risk of dizziness or fainting, if not breathing consciously or entering too quickly, and this can worsen symptoms in those with certain autoimmune or thyroid conditions without guidance,” he adds. Daga suggests, “Overexposure (8 degrees celsius for 15 minutes) risks frostbite or neuropathy, while suppressed immune recovery (with excessive use) may blunt acute immune and inflammatory processes needed for adaptation. For anti-ageing, 2-3 times per week is sufficient with appropriate cold exposure.”
Ayurveda, too, does not recommend ice baths. Dr Shashidhara Gopalakrishna, medical superintendent and senior consultant physician, Apollo AyurVAID Hospitals, says, “In classical Ayurveda, true ice baths are generally discouraged. While cold water showers or gentle sprinkling of cool water may be indicated in a few pitta dominant conditions, immersion in icy water can be a harsh stressor on the body’s subtle energies. Ayurveda’s guiding principle of sarvesu madhyamam, moderation in all things, emphasises the importance of balance and individualised treatment.
For baths and showers, Ayurveda recommends plain water at a sukhausna temperature (neither too hot nor too cold, but pleasantly warm for the individual). It can be medicated herbal water, medicated milk, buttermilk, or oils tailored to one’s constitution.
Cool trends
There is a trend going viral on Instagram – dunking one’s face in a bowl filled with ice water, and submerging it for 20-30 seconds to wake up the skin and reduce puffiness. This is a morning ritual popular among celebrities. To capture this market, innovative skincare brands like Hyphen have launched ice dunk cooling face masks – a cryotherapy inspired face mask that blends 31% cooling actives and 3% caffeine for a boost of hydration, depuffing and a much-needed instant cooling. Similarly, Dot & Key’s ice gel moisturiser, Kazarmaa’s ice cooling gel face mask or Matra’s professional facial ice globes cooling crystal roller massager can diminish puffiness and dark circles.
For a more controlled cold-therapy boost, aesthetic studios like The Face Company use cryo wands. These stainless-steel or glass tools are chilled to over 4 degrees Celsius, then swept lightly over the face to calm inflammation, firm pores and stimulate microcirculation.