13 Cold Plunge Tips to Help You Dive In with Confidence

Cold exposure therapy is gaining traction as a go-to solution for physical recovery, mental resilience, and overall health. But what if you could harness the power of cold plunges from your home? DIY cold plunge are a sustainable, budget-friendly way to reap the benefits of cold therapy, but they come with their challenges. In this article, we’ll explore some practical tips to help you confidently embrace cold plunging as a routine practice. With these insights, you’ll unlock the full potential of cold therapy to boost your physical recovery, mental resilience, and overall well-being.

To help you achieve your cold plunge goals, GoPolar’s cold plunge app is a valuable tool to help you establish and maintain your routine. With personalized guidance and tracking features, the app will help you stay on track and motivated as you unlock the full benefits of your cold plunge.

What is a Cold Plunge?

Cold plunging, a form of cryotherapy, involves immersing one's body in icy water. Once in the chilled water or even in an ice bath, one's internal temperature drops, body heat dissipates, and blood flow changes. 

The effects of cold plunging sound intense, and they are. Many athletes and fitness enthusiasts swear by this method for rapid recovery after workouts. Cold plunging is gaining popularity among the general public due to its potential health benefits and ability to help build mental resilience. 

What Does Cold Water Do to Your Body? 

When you plunge into icy water, your body undergoes several physiological responses. There's an:

• Initial gasp reflex
• Rapid and uncontrollable breathing
• Increased heart rate
• Rise in blood pressure

This is known as the cold shock response. Cold water plunging also affects blood vessels, causing vasoconstriction to help preserve energy, says Dr. Al-Kindi. This can work to reduce blood flow to areas of inflammation in the body. This altered blood flow doesn't last forever. When you get out of the water, your body naturally pushes blood back to submerged areas.

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7 Potential Health Benefits of Cold Plunges

1. Cold Plunge: A Tool for Regulating Blood Sugar

Cold exposure can improve insulin sensitivity and help manage blood sugar. The catch? You need to shiver to get the most benefit. 

Shivering activates muscles, causing responses similar to those seen during exercise. Improvements in insulin sensitivity may last 24 to 48 hours after cold exposure. Some small studies indicate cold exposure could be useful in treating Type 2 diabetes. 

2. Cold Plunge: A Boost for the Immune System

Regular cold exposure may help people avoid getting sick. Some studies have shown changes in white blood cells, which could help the immune system deal with infections. 

One promising study found that people who routinely topped off hot showers with cold water had a 29% reduction in sickness absences from work. But we still don't know much about how cold plunges affect immunity.

3. Cold Exposure: An Answer to Chronic Inflammation?

There's anecdotal evidence that cold water exposure can relieve chronic inflammation associated with many diseases, from diabetes to autoimmune conditions. Some studies show a release of anti-inflammatory markers during cold exposure. But while the data are promising, they're often small and rely on biomarkers, which can change daily. 

4. Cold Water Immersion: An Antidote to Anxiety and Depression

Many cold water enthusiasts stick with it for mental health. Some research backs up their anecdotal reports. 

A pilot study found that cold water immersion improved symptoms of anxiety and depression. Scientists are still figuring out how cold water immersion affects mood. Physiologically, cold exposure triggers a hormonal response that can elevate mood. 

5. Cold Plunge: Helps Manage the Stress Response

Cold water immersion can help people manage stress. It activates the sympathetic nervous system, or the fight-or-flight response. Over time, regular cold exposure may help people adapt to stress. 

6. Cold Plunge: Helps With Workout Recovery

Cold plunges can help reduce soreness after exercise. But there's a catch. Studies show these baths can blunt muscle growth and strength recovery after resistance training. 

Cold water immersion can help reduce soreness after endurance exercise if you're not worried about building maximum muscle.

7. Brown Fat and Cold Plunge Superpowers

Brown fat functions like a furnace in response to cold. Unlike the white fat we typically think of, brown fat burns glucose and fatty acids to help heat our bodies in cold conditions. Research suggests that adults with more brown fat activity are less likely to develop metabolic disorders like diabetes. Cold exposure may help turn on brown fat, which can burn extra calories. Brown fat alone cannot explain the big glucose or insulin sensitivity improvements after cold exposure.

How to Cold Plunge for Maximum Benefits

Before you take a cold plunge, you should know about the initial shock to your body. Cold water can be shockingly cold, so brace yourself for the chill. Cold plunge temperatures typically range from 40 to 55 degrees Fahrenheit, so prepare for some chilly water.

When starting a cold plunge routine, it's best to slowly and gradually increase your time in the water. Aim for 30 seconds to a minute for the first few plunges for beginners, then increase to two to three minutes. This allows your body to adjust to the cold and prevents potential adverse effects. 

Safety Tips for Cold Plunging: Listening to Your Body and Staying Warm

Listen to your body and pay attention to signs of discomfort or hypothermia. If you start:

• Shivering uncontrollably
• Feeling dizzy
• Experiencing numbness in your extremities

Exit the water and warm up immediately. Cold plunging should be invigorating, not dangerous. Always prioritize your safety and well-being. 

Safety Tips

• Remember to dress appropriately for your cold plunge. 
• Opt for a swimsuit or comfortable clothing that allows for freedom of movement. 
• Bring a towel and warm clothes to bundle up in afterward, as your body temperature will drop significantly during the plunge. 

Determine Your Tolerance  

Before jumping into a cold plunge, determine your baseline tolerance for cold water. This helps avoid pushing yourself too far and potentially causing harm. Start by noting how long you can comfortably stand in a cold shower or pool. This gives you an idea of your starting point for cold immersion. 

Consider Any Medical Conditions

Consider any medical conditions or medications affecting your ability to tolerate cold water. For example, individuals with Raynaud's disease or diabetes may have a lower tolerance for cold water. If you have concerns, consult a healthcare professional before attempting cold immersion. 

Once you know your baseline tolerance, start with short dips in the cold plunge. 

• Begin with 30 seconds and gradually increase the time as your body adapts to the cold. 
• Listen to your body
• Don't push yourself too quickly

Ready, Set, Plunge: How to Cold Plunge Like a Pro 

Fill Your Ice Bath or Bathtub With Cold Water 

The ideal cold plunge temperature is between 53 to 60 degrees Fahrenheit. Start warmer and progress to colder temperatures with more plunge practice. 

Prepare a Timer

Prepare a timer for anywhere between 2 to 10 minutes. If you're brand new, start with 30 to 60 seconds, working up to longer durations with more cold plunge experience. More experienced folks can tolerate 10 to 15 minutes. 

Breathe Before You Dunk 

Ensure you’re using a breathing technique that works for you (our cold plunge testers like the Wim Hof Method). Practice a few breaths before you get into the ice bath and continue once you’re in. 

Enter Slowly

It’s quite the shock, so don’t rush in. Take your time and work on breathing while you start to submerge. 

Hit that Timer

Once you’re in the ice bath, hit that timer you prepared! Focus your mental effort on your breath. Rather than thinking about how darn cold you are, concentrate on your breathing and the breathwork pattern you’ve chosen. 

Exit the Cold Plunge

Slowly warm yourself back up. 

Maximize Your Cold Plunge and Sauna Experience with GoPolar’s Tracking App

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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What is Cold Water Immersion Right For?

Frostbite: Know the Signs Before You Take the Plunge

Soaking in icy water can lead to frostbite when the skin and underlying tissue freeze. Cold exposure is good for you, but too much can lead to severe complications. 

Minor cases, known as frostnip, cause temporary tingling and numbness. More severe frostbite damages tissue. In the worst cases, the tissue in the affected area dies, becomes gangrenous, and requires amputation. 

Hypothermia: When Cold Water Immersion Gets Too Cold

Cold water immersion lowers body temperature, and while this can be beneficial if you’re overheated, there is a risk that your temperature could get too low, resulting in hypothermia. Without treatment, hypothermia can lead to serious health complications, including shock and even death. 

Heart Problems: How Cold Plunges Affect Circulation

Cold plunges affect circulation, and immersion in cold water could lead to heart issues for some people. Individuals with preexisting heart conditions are at the most significant risk. Some people may experience arrhythmia or an irregular heartbeat during or immediately after a soak. More rarely, soaking or swimming in cold water may cause a heart attack. 

Contraindications to Cold Plunge Therapy:  Are You at Risk?

Cold plunges may not be ideal for individuals with certain medical conditions, such as:

• Bone fracture
• Cold agglutinin disease
• Diabetes
• Heart disease
• High blood pressure
• Ligament or tendon tear
• Peripheral neuropathy
• Poor circulation
• Reynaud’s syndrome
• Venous stasis
  

In addition, you should probably skip cold plunges altogether or seek advice about it from your doctor if you have a pacemaker or you’re pregnant.

13 Cold Plunge Tips for Beginners

1. Start Cool, Then Go Colder 

Who doesn't want to possess Wim Hof's mental tenacity when enduring extreme cold? Of course, this extreme level of performance isn't attainable right out of the gate for most people. Start cooling and work up to even colder water rather than setting yourself up for discouragement and difficulty coping with cold water temperatures. 

2. 30 Days Of Cold Showers 

To start small and build your resistance to the cold, taking an ice-cold shower is a great strategy that doesn't require a significant investment of money or time. This helps provide insight into the physiological responses you'll experience and bolsters your ability to manage them. 

• Days 1-10: You can begin or finish each day with a 60-second cold shower without taking any days off. In this stage, work to maintain proper breathing. 
• Days 11-20: Begin every day with a cold shower for three minutes straight. On days 14 and 18, give yourself a break. If you're struggling to last, try alternating between 30 seconds of icy water and 30 seconds of slightly warm water for five minutes or more. 
• Days 21-30: Begin your days with a 5-minute cold shower, taking days 22 and 26 off. At this point, you should be ready for full immersion in cold water temperatures without it being too much of a shock. 

3. Don't Skimp On Clean Tank Water 

Who wants to deal with filtering hose water and adding chemical treatments to the water in a cold immersion tank? The water needs to be continually processed to ensure the healthiest overall experience. 

It also helps deliver more consistent and long-lasting performance from the internal components of your cold immersion tank. Part of this process is aided by simply covering the tank at night. But having a tank with a built-in, chemical-free filtration system is ideal. This helps ensure always clean and sanitized water that won't wear out your cold exposure tank prematurely. 

4. Submerge Yourself Up To Your Neck 

Once you've graduated from the cold shower phase, it's time to take full-fledged cold plunges. To achieve the full benefits of this simulated cold water swimming, try dunking to your neck, which exposes your thyroid to help regulate your body temperature, making it easy to stay in for the full time. You can also dip your face into the frigid waters off and on during your cold plunge to keep the nervous system active and alert. 

5. Don't Stay In Too Long 

Once you've acclimated to the feeling of when your body contacts cold water, the goal is a minimum of three minutes in cold plunge pools. Three minutes is approximately the time it takes for most of those starting to begin shivering in cold water. 

You can safely endure the cold for up to ten minutes in 45 to 55-degree water. Typically, it takes about four to six weeks for the human body to reach this tolerance level for exposure to cold water temperatures. 

6. Focus On Proper Breathing 

Establishing your ice bath routine helps tremendously calm the nervous system. This is one reason why cold immersion therapy demands a focus on proper breathing. The parasympathetic nervous system is triggered by cycling through deep, full inhales and exhales. Humming can also activate this system, which boosts nitric oxide levels that make cells more receptive to oxygen. Here are a few easy steps to follow when you prepare for the cold conditions:

• Start with a 2-3 minute routine of deep breathing through your nostrils to prepare for cold conditions. Simply focus on inhaling and exhaling, working to make each exhale a little longer than each inhale.
• Enter the tank water while holding your breath out on an exhale. Try to maintain steady breathing that's not too fast or difficult.
• As you're soaking, work through 2-3 sets of ten breathing cycles of inhaling through the nostrils and humming on long exhales. On the 10th exhale of each set, try to hold in the air as long as safely possible. 

7. Warming up afterward 

While your first instinct after a cold plunge may be to jump into a hot shower, don’t! The sudden temperature changes could cause you to pass out. It’s better to raise your temperature gradually. If you’re cold plunging outdoors, step one is to get inside. 

Put on something warm and comfy, and do light movement and deep breathing. Or sip on a cup of hot tea. Give your body a chance to come back into balance naturally. Be careful; the warming process involves intense shivering, so don’t burn yourself with a hot beverage! 

8. Practice Mindfulness 

Cold plunging can be a powerful mindfulness practice. When immersed in cold water, it is important to focus on the present moment and the sensations in your body. This can help reduce stress and anxiety by bringing you into the present moment and letting go of worries about the past or future. Practicing mindfulness can help you better tolerate discomfort and improve your coping skills. 

9. Recover and Hydrate After Plunging 

After cold plunging, it is essential to recover and hydrate. Cold water can tax the body, and giving your body time to recover is essential. It is important to hydrate after plunging to replace any fluids lost during the experience. Drink plenty of water and consider drinking a warm beverage to help raise your body temperature. 

10. Wear a Hat or Earmuffs 

When you submerge in cold water, your body loses heat quickly through your head and ears. Wearing a hat or earmuffs can help retain heat and keep you more comfortable during your plunge. For optimal warmth, look for hats or earmuffs made from insulating materials like wool or neoprene. 

11. Use a Neoprene Vest or Top 

Neoprene is a synthetic rubber material that provides excellent insulation and buoyancy. Wearing a neoprene vest or top during your cold plunge can help maintain core body temperature and make the experience more comfortable. Neoprene garments are available in various thicknesses, so choose one that suits your preferences and the water temperature. 

12. Distract Yourself with Music or Meditation 

Taking your mind off the cold can make your plunge more bearable. Create a playlist of your favorite upbeat or relaxing songs during your session. Alternatively, practice meditation or deep breathing exercises to calm your mind and focus on the present moment. Distracting yourself with music or meditation can help the time pass more quickly and make the cold feel less intense. 

13. Plunge with a Partner 

Sharing the cold plunge experience with a friend or family can make it more enjoyable and less daunting. Having a plunge partner provides moral support, encouragement, and a sense of camaraderie. 

You can challenge each other to stay in the water longer, share tips and experiences, and celebrate your progress together. Plunging with a partner also adds an element of safety, as you can look out for each other and ensure everyone is comfortable and well. 

Maximize Your Cold Plunge and Sauna Experience with GoPolar’s Tracking App

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.

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What is the Best Cold Plunge Tub for Beginners?

Investing in a high-quality tub designed specifically for cold water immersion can make all the difference when starting your cold plunge journey. 

• Look for tubs with durable, insulated construction to maintain consistent water temperatures and spacious interiors for comfortable full-body immersion. 
• User-friendly features like built-in filtration and temperature control systems. 
• Sleek, modern designs that complement your home or outdoor space. A well-designed cold plunge tub takes the guesswork out of cold therapy, allowing you to focus on your practice and reap the benefits of cold water immersion. 
• With precise temperature control and easy maintenance, a dedicated cold plunge tub is a worthwhile investment for beginners serious about incorporating cold therapy into their wellness routine. 

Space & Size: Finding the Right Fit for Your Cold Plunge Tub 

When choosing a cold plunge tub, consider your space and needs. For those with ample room and a desire for full-body immersion, a spacious option like the IceBath or IceBath XL is ideal. These tubs offer plenty of room to stretch out and relax during your plunge.

These stylish, barrel-shaped tubs fit easily into smaller areas while providing a comfortable and effective cold plunge experience. No matter which tub you choose, prioritize durability, user-friendly features, and precise temperature control. These factors will ensure a safe, enjoyable, and effective cold plunge practice that supports your health and wellness goals as a beginner and beyond.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

GoPolar's cold plunge app is a go-to resource for people who like to take cold plunges and saunas. With it, you can track your cold plunges, cold showers, and sauna sessions with your Apple watch. 

After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community

With our app, you can also find the best spots to cold plunge in your area! Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.