Summary
A systematic review confirms that cold water immersion and cryotherapy enhance parasympathetic activity and reduce sympathetic tone, leading to improved HRV metrics and faster post-exercise recovery.
Methods
Systematic review and meta-analysis of 24 cold exposure studies
Key Findings
- Cold exposure increased RMSSD and HF power
- Enhanced parasympathetic and reduced sympathetic activity
- 5 minutes post-exercise CWI improves HRV recovery
- Baroreflexes activated by cold water pressure
- Improved subjective sleep quality with regular use
Limitations
Optimal duration and temperature vary by individual
What This Means for You
Cold water immersion (10-15°C for 5+ minutes) can boost parasympathetic activity and accelerate recovery. Start gradually and monitor your HRV response to find your optimal protocol.
Source
Read the original paper in Journal of Thermal Biology ↗
Added to HRV Zone: 2025-01-10