The 4 Stages of Cold Therapy & How ReGen’s High-Flow Plunges Supercharge Recovery

This is a guest post by Aryan Davani, founder and CEO of IcePass LA

Imagine stepping into a cold plunge that does more than chill — it jumpstarts your recovery from the inside out. Cold therapy has surged in popularity among athletes, biohackers, and wellness enthusiasts for its mental and physical benefits. To truly harness cold therapy's benefits, you need to understand its four stages. Just as important? The design of your plunge — especially the flow rate — which directly impacts your results.

ReGen’s high-performance tubs are engineered for optimal recovery, featuring one of the highest cold plunge flow rates in the industry, along with commercial-grade components and a top-tier chiller system. Let’s explore how cold therapy works in stages, and how ReGen’s unique technology enhances each phase.

What Is Cold Therapy and Why Does It Work?

Cold therapy, or cryotherapy, involves exposing the body to cold temperatures to stimulate various physiological responses. From boosting circulation and reducing inflammation to improving mental clarity and energy, cold exposure triggers a cascade of benefits. It taps into the body's natural survival mechanisms — forcing it to adapt, recover, and regenerate at a deeper level.

Scientific studies have shown that regular cold exposure can lead to increased dopamine production, reduced markers of inflammation, and enhanced fat metabolism. But not all cold therapy is created equal — and that’s where equipment design comes in.

Stage 1: Initial Shock – Awakening the Nervous System

The moment you step into a cold plunge, your body reacts with an intense cold shock response. Your heart rate spikes, breathing becomes rapid, and your nervous system goes on high alert. This response, while uncomfortable at first, is essential — it boosts alertness, mental clarity, and adrenaline.

Why Flow Rate Matters Here:
Stagnant water can create uneven cold zones. ReGen’s dynamic flow technology ensures water moves constantly around the body, eliminating thermal pockets and delivering a sharp, even cold that stimulates the nervous system more efficiently. You feel the cold immediately and thoroughly, jumpstarting the physiological reaction.

Stage 2: Adaptation – Embracing the Cold

After the first 30–90 seconds, your body starts to adapt. Breathing slows, and your mental focus shifts inward. During this stage, blood vessels constrict (vasoconstriction), redirecting blood flow to vital organs. Cold therapy starts reducing inflammation and cellular stress.

ReGen Advantage:
Because ReGen cold plunge tubs break the thermal layer through strong water movement, the cold remains consistent across your body. In low-flow tubs, your body creates a small warm “bubble” that limits full immersion. ReGen’s high flow ensures you stay fully engaged with the cold — no hiding spots for your body to retreat.

Stage 3: Therapeutic Exposure – Maximizing Recovery

This is the sweet spot for cold therapy — typically between minutes 2 and 5. At this point, the real recovery benefits kick in: reduced muscle soreness, decreased cortisol, and improved circulation. Athletes swear by this phase for faster healing and mental reset.

What Makes ReGen Ideal:

• Consistent chilling powered by a commercial-grade chiller system
• Advanced filtration for crystal-clear, clean water (important for regular plungers)
• ReGen’s powerful flow rate — over 2,500 gallons per hour — ensures that every second of your plunge counts

ReGen’s commercial-grade setup isn't just about comfort — it’s about function. When circulation is high and cooling is even, your body absorbs the full effect of the plunge.

Stage 4: Rebound – The Afterglow

Once you exit the tub, your body begins to rewarm. Blood rushes back to your extremities, endorphins are released, and many report a “euphoric” feeling. This rebound effect contributes to:

• Enhanced mood
• Increased dopamine and norepinephrine levels
• Improved sleep and metabolic function

ReGen’s Long-Term Impact:
Because you’ve undergone a more effective plunge thanks to superior circulation and design, your post-plunge benefits are longer lasting and more noticeable. You feel revived, not just refreshed.

Flow Rate vs Temperature: What’s More Important?

Most people focus solely on temperature when evaluating a cold plunge — but that’s only half the story. While a consistent 39–50°F range is optimal for cold therapy, water movement determines how your body feels that temperature.

• A cold plunge with a low flow rate allows warm thermal layers to form, muting the benefits.
• A high-flow tub, like ReGen’s, constantly disrupts these layers — keeping the cold sharp, even, and effective.
• Strong flow also aids filtration, supports the chiller system, and enhances user experience.

In short, temperature sets the stage. Flow rate delivers the performance.

Cold Therapy + Smart Design = Maximum Results

Choosing the right cold plunge tub means looking beyond the chill. Ask yourself:

• Does it maintain a consistent cold temperature?
• Does it break the thermal layer?
• How strong is the filtration and water circulation?
• Is it built to last with commercial-grade components?

ReGen cold plunge tubs tick every box, making it the ultimate choice for serious cold therapy enthusiasts.

Quick Tips for First-Time Cold Plungers

If you’re new to cold plunging, here are a few tips to ease into the routine:

• Start slow: Aim for 1–2 minutes, gradually increasing as your body adapts
• Focus on breath: Deep, controlled breathing helps manage shock
• Go consistent: 3–5 sessions per week for sustained benefits
• Warm up naturally: Let your body reheat on its own for maximum effect
• Use high-quality gear: A proper tub like ReGen makes all the difference

Final Thoughts: Cold Therapy, Elevated by ReGen

Cold therapy works — but only when done right. Understanding the 4 stages of cold therapy helps you maximize your plunge sessions, and using a tub like ReGen ensures you get the most out of every dip.

With unmatched flow rate, a powerful chiller, and an eye for recovery-focused design, ReGen helps you go beyond cold — and into total revitalization.

Ready to experience the difference?
Explore ReGen’s cold plunge tubs and feel what true recovery flow feels like.

About the Author:

Aryan Davani is the founder and CEO of IcePass LA, a community wellness club in Los Angeles offering cold water immersion services, saunas, and social events to promote health and well-being.