Jelly Roll Embraces Cold Plunges: What Experts Say About Ice Baths

Country music star Jelly Roll has embraced cold plunges as part of his new wellness routine. The 39-year-old singer, known for his candid lyrics, recently shared in an interview with Jon Bon Jovi for Interview magazine that he’s taking his health seriously “for the first time in my whole life.”

His routine now includes reduced alcohol consumption, healthier eating, and regular physical activity, including walking, sauna sessions, and cold plunges. Although he finds cold plunging “brutal,” he values its benefits for muscle recovery and Relieve Your Stress, a trend popularized by Dutch athlete Wim Hof.

Expert Opinions On Cold Plunging

Cold plunging, or cold therapy, involves brief immersion in water below 60°F, often used by athletes to enhance muscle recovery. Andrew Jagim from the Mayo Clinic Health System explains that this practice can be continuous or intermittent, typically starting with just 30 seconds. It’s believed to aid recovery by causing vasoconstriction, which reduces muscle inflammation post-exercise.

Beyond athletic recovery, some claim cold plunging helps manage chronic pain, improves mood, and enhances stress resilience. However, François Haman from the University of Ottawa notes that while people report feeling better, scientific evidence supporting these broader benefits is still limited. Many athletes even install an ice tub for athletes at home to incorporate this practice into their daily routines.

The Psychological And Physical Impact

Haman explains that cold water immersion acts as a stimulant, triggering the release of dopamine and noradrenaline. “You initially experience a high level of stress, which is extremely stimulating and triggers a release of dopamine,” he explains. “When you come out of it, it’s almost like giving you new life. You feel super-activated.”

Mentally, cold plunging can serve as a form of meditation. “When you hit that cool water, you can find a way to go into a meditative state,” says Haman. This mental focus under stress can help improve mindfulness and meditation practices.

These benefits are typically achieved within a two-minute immersion. However, Haman warns against exceeding this duration, as longer exposure increases risks such as hypothermia, skin damage, cardiac stress, and even drowning. He advises starting with a strict time limit and adjusting based on experience, but always prioritizing safety.

Is Cold Plunging Safe?

Cold plunging is not without its risks. François Haman describes the practice as “a calculated risk,” citing potential dangers like hypothermia, cardiac stress, and increased blood pressure. He advises those with chronic health conditions, such as cardiovascular disease, to consult a healthcare professional before attempting cold immersion.

Haman suggests several safety precautions, including starting in waist-deep water for an easy exit, having a partner present, and limiting the duration to two minutes. For those interested in the benefits but hesitant about full immersion, he recommends cold showers as a safer alternative. An ice tub for athletes can also provide a controlled environment for engaging in the practice while closely monitoring conditions.