The Benefits of Larger In-Ground Cold Plunges

Cold plunging has exploded in popularity, with everyone from professional athletes to musicians and creatives looking to experience its benefits. But not all cold plunges are created equal. While many people opt for small, at-home tubs, large, in-ground, stainless steel cold plunges with continuously circulating water, easy entry, and generous depth, provide an unmistakable experience that is hard to replicate.

The science-backed benefits of cold water immersion—from improved recovery to enhanced mental resilience—are well documented. However, the design of the cold plunge itself significantly impacts the effectiveness and comfort of the experience. Let’s explore why Sauna House’s state-of-the-art cold plunges provide a superior option, backed by research from leading medical institutions.

Long before modern cold plunges, people around the world were immersing themselves in icy rivers, frozen lakes, and natural springs for both ritualistic and health benefits. In Nordic and Slavic cultures, cold plunging has been a time-honored tradition and valued compliment to sauna bathing.

In Finland and Russia, stepping out of a steaming hot sauna and diving straight into a frozen lake or rolling in the snow is considered the ultimate refresh [1]. This extreme contrast—hot sauna, cold water, deep relaxation—is central to wellness traditions in these countries.

For many, the best cold plunge experience is completely immersed in nature—whether it's a mountain stream in Asheville, North Carolina, a remote Finnish lake, or the wild rivers of the Russian countryside. The raw shock of a natural plunge delivers a powerful sense of vitality, unmatched by many of today's manufactured options.

At modern retreats like Sauna Camps, participants immerse themselves in natural cold water sources, emphasizing a deep connection with the environment and a return to ancient traditions [2]. This type of experience, while exhilarating, isn’t accessible to everyone or at all times of the year.

At Sauna House, we’ve designed our in-ground, stainless steel cold plunges to mimic this outdoor experience as closely as possible, all in a safe and controlled environment. We take inspiration from Finnish and Russian traditions and bring them indoors, allowing more people to reap the benefits of cold plunging without needing to hike to a frozen lake.

Full-Body Submersion and Optimal Breathing

A study published in the International Journal of Circumpolar Health found that full-body immersion in cold water triggers a stronger thermogenic response and greater cardiovascular adaptation than partial exposure [3]. This suggests that deeper plunges maximize cold exposure benefits compared to shallow at-home tubs.

Sauna House’s 4.5-foot-deep, in-ground cold plunges allow you to fully submerge while remaining upright, which makes controlled breathing easier. In contrast, many personal cold tubs are too shallow, requiring an awkward squat, seated, or reclined position, limiting submersion.

Consistent and Circulating Cold Temperatures

One of the biggest drawbacks of at-home cold plunges is uneven water temperature. Lacking volume and continuous circulation, warm spots quickly form around the body, reducing effectiveness[4]. Sauna House’s large, in-ground cold plunges use commercial filtration systems that break the thermal barrier, ensuring constant cold water exposure—similar to the refreshing experience of swimming in a mountain river [5].

Easier and Safer Entry & Exit

A key risk factor in cold plunging is slipping or falling due to sudden vasoconstriction [6]. Many small tubs require users to climb over the rim and drop in, which can be dangerous when muscles tighten in response to the cold. In contrast, Sauna House’s cold pools feature steps and ladders, allowing users to enter at their own pace, making it a safer and more comfortable experience.

Social and Psychological Benefits

The mental benefits of cold plunging extend beyond the physical shock. A study from Stanford University’s Center on Longevity suggests that cold exposure helps boost dopamine levels, reducing stress and improving mood[7]. Additionally, cold plunging in a community setting provides a motivational boost and shared resilience, making it easier to commit to the practice[8]. Unlike solitary home setups, Sauna House offers group plunging, fostering camaraderie and mutual encouragement.

Physical Benefits

• Enhanced Recovery & Reduced Inflammation - Cold water immersion has been shown to reduce muscle soreness, accelerate recovery, and lower inflammation [9]. The Mayo Clinic highlights that cold plunging post-exercise can improve circulation and reduce muscle fatigue [10].
• Cardiovascular Health - Recent studies indicate that cold water immersion may improve heart health by enhancing blood vessel function and circulation[11]. A study from the University of Oregon found that repeated exposure to cold water may reduce hypertension and improve overall cardiovascular function [12].
• Boosted Immune System - Regular cold plunging has been linked to an increase in white blood cell production and a stronger immune response [13].

While cold plunging has numerous benefits, it’s essential to acknowledge potential risks and contraindications:

⚠️ Sudden Drop in Blood Pressure – People with heart conditions or hypertension should consult a doctor before plunging [14].

⚠️ Cold Shock Response – First-timers should ease into the water and practice slow, controlled breathing to avoid hyperventilation [15].

⚠️ Hypothermia Risk – Extended exposure (beyond 10–15 minutes) in extreme temperatures can lead to hypothermia, so moderation is key [16].

⚠️ Breathwork – We're big fans, but breathing exercises should never be practiced immediately before, during or after plunging [17]. Sauna House provides a safe environment, ensuring guests cold plunge responsibly and effectively.

• 4 foot 9.5” depth allows for full submersion while remaining upright
• Large, in-ground pools offer a more natural, spacious, and flexible experience
• Continuous circulation & advanced filtration keep water consistently cold and clean
• Steps and ladders make entry & exit safe and controlled
• Social setting enhances commitment and resilience
• Multiple temperatures allow guests to customize their experience
• Break the thermal barrier with consistent water flow
• Swim, float, dunk, bob, meditate … you have space to plunge however you like

At Sauna House, we’re thrilled to see cold plunging growing in popularity across North America. As more people embrace the benefits of cold water immersion, we believe it’s essential to offer the best possible experience—one that mirrors the power of nature while ensuring safety, accessibility, and consistency.

While a frozen lake in Finland or a rushing mountain stream may be the ideal setting, not everyone has access to those environments year-round. That’s why we’ve invested heavily, from research through development, to build cold plunge pools that deliver an unmatched mental and physical experience. From depth and circulation to multiple temperature options and a social atmosphere, our in-ground, stainless steel cold plunges offer an experience that can only be rivaled by nature itself.

So, whether you’re an experienced cold plunger or just getting started, we invite you to come see why Sauna House is redefining cold immersion therapy. Take the plunge with us, and feel the difference.