Cold plunge autoimmune mental health benefits have become a major focus in the wellness world, and Highlands in Bloom (HiB) incorporates this therapy into our complementary and alternative medicine (CAM) program. We introduce cold exposure in a safe, structured way so our clients experience measurable improvements in inflammation, mood regulation, and nervous system resilience. Cold plunge autoimmune mental health research continues to grow, and we use this science to shape our approach.
Our facility uses The Pod Company cold plunge system, which allows consistent temperature control, clean water, and a predictable therapeutic environment tailored to each client’s needs.
Below, you’ll find everything clients need to understand why cold exposure works, how we dose it, how we combine it with modalities like red light and far-infrared sauna, and how we keep the process safe and supportive for our autoimmune and mental health population.
How Cold Exposure Works in the Body
Cold exposure creates fast, measurable changes in inflammation, immune signaling, and nervous-system regulation. These shifts support clients navigating autoimmune symptoms, trauma recovery, depression, anxiety, and chronic stress. At Highlands in Bloom, we keep cold exposure structured and clinically guided so clients experience the benefits without overwhelming the body.
Immune & Inflammation Response
Cold exposure influences cytokines the messengers the immune system uses to manage inflammation. While autoimmune-specific human studies are still emerging, early research shows meaningful shifts in inflammatory signaling.
A 2021 study on whole-body cold-water immersion found increased norepinephrine and epinephrine and a delayed inflammatory cytokine response, including reduced TNF-α production.
Reference: Eimontė et al., Int. Journal of Hyperthermia, 2021.
https://pubmed.ncbi.nlm.nih.gov/33910456/
Another study demonstrated that cold exposure reprogrammed immune cells and reduced neuroinflammation in a model of CNS autoimmunity, offering insight into how cold may support immune balance.
Reference: Spiljar et al., Cell, 2021.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8570411/
These mechanisms support why we use cold exposure as part of a broader CAM program for inflammation management.
Research on cold-water exposure suggests potential benefits for mood, stress resilience, and fatigue; however, high-quality human trials remain limited. At Highlands in Bloom, we treat cold plunge as a complementary tool, not a cure, and we integrate it within a broader clinical and somatic program.
Why Cold Plunge Serves Clients With Autoimmune Conditions
Autoimmune conditions create ongoing inflammation, fatigue, and difficulty modulating physical and emotional stress. Cold exposure supports these areas through:
Lower inflammatory burden
Cold increases norepinephrine, which helps regulate inflammation through vasoconstriction and cytokine modulation.
Improved cellular energy (mitochondrial biogenesis)
A healthier mitochondrial system supports better endurance, immune regulation, and brain health.
Support for pain management
Cold exposure reduces nerve conduction velocity and decreases swelling, which helps clients with autoimmune pain syndromes.
Improved vagal tone
High vagal tone improves digestion, immunity, and emotional regulation, all areas often impacted in autoimmune illness. Cold plunge empowers clients to reconnect with their bodies instead of feeling controlled by inflammation.
Why Cold Plunge Benefits Mental Health & Trauma Recovery
For clients navigating anxiety, depression, trauma, or chronic stress, cold exposure offers vital nervous-system training.
Nervous system strengthening
Cold exposure teaches the body how to down-regulate after a controlled stressor, which improves emotional resilience.
Release of mood-boosting neurotransmitters
Cold plunge creates a natural dopamine increase that can last hours.
Reduction of ruminating thoughts
Cold forces full somatic presence, pulling clients out of looping cognitive patterns.
Improved sleep quality
Post-plunge parasympathetic rebound helps clients reset their sleep cycle.
These effects complement our clinical programming, which includes somatic movement, trauma-informed therapy, psychodynamic work, and neuro-regulation practices.
Highlands in Bloom: Our Recommended Cold Plunge Protocol
We tailor our protocol to support safety, consistency, and measurable benefit especially for clients with autoimmune and mental health needs.
Temperature Range (The Pod Company System)
48–55°F
This range activates anti-inflammatory pathways without overwhelming the system.
Duration
30sec-1 minute for beginners
1-3 minutes for advanced practice
Frequency
2-3 days per week, depending on the client’s program
For autoimmune clients, consistency matters more than intensity.
Breathing & Somatic Preparation
Before entering the plunge, clients should practice:
- diaphragmatic breathing
- rib-expansion breathing
- slow exhale patterns
This ensures they enter with nervous-system control.
How We Integrate Red Light, Sauna & Cold Plunge for Maximum Benefit
Cold exposure works best within a full-body CAM system. At Highlands in Bloom, we recommend a sequence that aligns with the body’s natural rhythms.
Option A: Sauna → Red Light → Cold Plunge
Best for: inflammation, stiffness, detox support, mental clarity
- Far-Infrared Sauna (15–20 minutes)
- opens blood vessels
- warms tissue
- reduces joint stiffness
- Red Light Therapy (10 minutes)
- improves cellular energy
- supports tissue repair
- enhances immune regulation
- Cold Plunge (2–3 minutes)
- seals in the anti-inflammatory effect
- activates norepinephrine
- boosts dopamine
- trains parasympathetic rebound
This protocol provides a full thermal cycle that boosts mitochondrial health and inflammation control.
Option B: Red Light → Cold Plunge for Mood & Nervous System Support
Best for: anxiety, depression, trauma, fatigue
- Red Light Therapy (10-15 minutes) elevates cellular energy and prepares the nervous system.
- Cold Plunge (1-2 minutes) creates a rapid neurochemical shift that boosts dopamine and improves stress tolerance.
This combination improves mental clarity and stabilization.
Option C: Cold Plunge → Sauna for Autoimmune Pain Relief
Best for: pain cycles, stiffness, circulatory issues
- Cold Plunge reduces inflammation.
- Far-Infrared Sauna brings warmth back slowly and decreases muscle tension.
Safety & Limitations: What the Industry Often Gets Wrong
Cold-plunge culture grew quickly, and many people pushed extreme protocols that led to:
- overexposure
- unsafe temperatures
- adrenaline dependence
- immune overstimulation
- nervous-system dysregulation
Limitations clients should know about:
- Cold exposure should not replace medical treatment.
- Certain cardiovascular conditions require clearance before plunging.
- Cold is beneficial when done consistently-not excessively.
- Over-plunging may increase stress hormones for autoimmune clients.
- The goal is nervous-system regulation, not shock or extreme performance.
Highlands in Bloom takes a therapeutic approach not a biohacking-for-entertainment approach.
How Cold Plunge Fits Into the Highlands in Bloom CAM Philosophy
Every complementary and alternative medicine modality we offer has a purpose:
- Sauna for circulation & detoxification
- Red light for cellular repair
- Breathwork for nervous-system training
- Somatic movement for trauma integration
- Cold exposure for immune modulation & mental resilience
Cold plunge becomes one part of a full program that includes:
-daily somatic movement
-therapy and trauma-informed care
-whole food vegetable forward nutrition
-nervous-system stabilization
-outdoor grounding
-community connection
Our goal is to help clients understand their bodies, reduce flare-ups, build resilience, and create an integrative healing path that lasts long after discharge.
Cold plunge continues to gain national momentum, but its value becomes clearest when used thoughtfully within a full holistic system. At Highlands in Bloom, we integrate sauna, red light, somatic practices, and trauma-informed clinical care so clients receive complete support for autoimmune and mental health recovery.
We see the best results when clients follow a structured protocol backed by consistent research and designed specifically for people navigating inflammation, stress disorders, and chronic health conditions.
Highlands in Bloom
Residential Treatment Center for Autoimmune + Mental Health
Agoura Hills, California
(805) 892-6313
Licensed by CDSS • Certified by DHCS • JCAHO Accredited