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How to Cold Plunge Properly

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.

Why You Should Do Cold Therapy

Cold therapy is a therapeutic practice that can be accomplished in a number of ways. Cold water exposure through cold showers or cold plunges is just one of the ways besides cryotherapy to help you get your body exposed to the cold. There have been many studies recently showing the mental and physical benefits associated with exposing our bodies to cold temperatures.

Cold Plunge Benefits (List)

Here are some reasons why people choose to engage in the practice of cold plunging:

    • Reduced Muscle Soreness and Inflammation

    • Improved Blood Circulation

    • Pain Relief

    • Stress Relief

    • Mood-Boosting and Heightened Alertness

    • Boost Immune System

    • Improved Sleep

Cold Plunges vs Cold Showers

As we stated earlier, cold plunges and cold showers are great ways to introduce a cold plunge routine into your everyday life. Cold showers cannot replicate a cold plunge though.

Just taking a cold shower is not ideal for those that want to take the practice of cold water immersion seriously, the water temperatures just cannot get as low as a cold plunge so it is harder to replicate. While a cold shower is a great way to get started, cold plunges are superior due to their controllability. The water temperatures that are ideal for getting the most out of cold exposure therapy are around 45°F – 55°F.

Boty ice baths and cold plunges have the capability of getting much colder while cold water from a shower is not.

What is The Best Way to Get Cold Exposure? The Plunge

Our personal favorite way to get cold exposure is by cold plunging in the Plunge Tub. The Plunge tub is the most recognizable cold plunge tub on the market that is great for both commercial and residential use. Whether you are a complete beginner or a cold plunging junkie, the plunge is an amazing way to build mental fortitude, reduce inflammation, boost energy levels, and increase your overall well-being.

how to cold plunge properly with the plunge

It is common to flinch at the price tags of cold plunge tubs so you need to know what you are buying before you move forward. The Plunge is rated the best overall cold plunge on the market for a reason. This device can be financed for as low as $115/month with 0% APR.

The options are endless for this tub, take your health to the next level today!

The Plunge

Tips for your First Cold Plunge

Here are three tips for your first experience with cold plunging:

Plunge Early in the day

The reason you should start your day off with a cold plunge is simple: you get the shock you need to start the day and you do something challenging.

Music & Timers

Practicing cold plunges can be an uncomfortable feeling for some people. Putting music and setting short-timers can be very beneficial for those that are just getting started.


We have said it before and we will say it again. Focus on your breath to get past the initial shock you’ll get from the frigid temperatures. You are putting your body through a form of active recovery while submerged, give it what it needs!

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