How to Cold Plunge Properly

Diving into the world of cold water immersion, commonly known as cold plunging, offers a unique and refreshing path towards better overall well-being. Whether you are seeking to amplify post-workout recovery or awaken your sense, mastering the techniques of effective cold plunging can unlock a number of physical and mental benefits. In this article, we will look at how to cold plunge properly, let’s dive in!

How to Cold Plunge Properly

Cold plunging, also known as cold water immersion, is a practice where you expose your body to cold water for a certain period to reap health benefits. It has been studied that the health benefits one can receive from just 2 -3 minutes of cold exposure can include improved blood flow, reduced muscle soreness, increased alertness, and much more.

Cold plunging should not be mistaken as a cold shower. The best way to cold plunge is with a dedicated cold plunging device like the ice barrel or cold plunge. While cold showers are a way to get your feet wet for starting the practice of cold water immersion it is not compatible with actually plunging in water temperatures that can be achieved by a dedicated cold plunge tub.

Here is how you properly cold plunge:

• Understand the risks associated with cold plunging. If you are pregnant, proceed with caution especially if you are trying out Wim Hof Method.
• Choose the ideal temperature: Somewhere between 45°F – 60°F depending on how well your body is adjusted to the cold. Remember, you can always work your way to lower temperatures.
• Control your breathing. Cold plunging is not a painful experience but it is not exactly 100% comfortable. The practice will be shocking at first so focus on deep breathing.
• Start by immersing your feet, then your legs, and slowly work your way up to your torso. You want to get all the way submerged in the water (that means all the way up to your neck!!!) if you dunk your head in the water it will help your body acclimate to the temperatures.
• If your cold plunge has a low flow rate, move around in the water to break the thermal layer. This will make the experience of cold plunging more intense and allow for you to see the most benefits over time.
• Listen to your body throughout the practice
• Consistently try to get cold exposure or to fit it into your life. The best way to do so is to buy your own tub so you can have the practice right at home but for some that may be out of budget. In this case, try out your local wellness center!
• You do not need to spend a long period of time to start reaping benefits. You can spend as little as 30 seconds to as long as 5 minutes and still see the benefits of cold plunging.

Cold plunging may not be suitable for everyone and there may be potential risks associated with the practice if you have underlying health issues. Nonetheless, cold plunging is something that we personally love doing. As an athlete, we take our recovery very seriously and are always looking for ways to help us reach peak performance.