Everything You Need to Know about Cold Plunging for Beginners

Feeling a bit stressed or sluggish? Imagine taking a cold plunge to invigorate your senses and reset your mood. Cold plunging can boost your health and well-being, but getting started can feel daunting. This article will show you how to confidently start diy cold plunging with clean, safe, and effective guidance that maximizes health benefits and minimizes discomfort.

To help you succeed, consider GoPolar’s cold plunge app which is an invaluable tool for beginners that offers guidance to maximize benefits and minimize discomfort.

What is Cold Plunging?

Cold plunging, or cold water immersion, isn't just a trend. It's an age-old practice that's been making waves for centuries. Picture this: you submerge yourself in icy cold water for a few short minutes, typically between 39 and 59 degrees Fahrenheit. 

It might sound intense, but the benefits are real. From athletes to wellness enthusiasts, people embrace this frosty ritual to boost recovery and overall well-being.

A Quick History of Cold Water Therapy

Cold water therapy has deep roots. It first appeared in the Edwin Smith Surgical Papyrus around 3500 BC. Ancient Greeks like Hippocrates and Plato also praised its health benefits. The Romans had frigidarium cool pools in their baths, and Chinese physician Hua To used cold water to treat patients. Fast forward to the 1700s, when physicians like John Floyer and William Cullen studied and published on cold bathing.

The Austrian farmer-turned-physician Vincenz Priessnitz then popularized cold water cures. By 1842, Drs. Wilson and Gully had opened a water cure facility in Malvern, UK, which Charles Darwin and Florence Nightingale frequented. Thanks to people like Wim Hof, cold water therapy has become a global wellness phenomenon.

What Cold Plunging Looks Like Today

Cold plunging can be as simple as sitting in a bathtub filled with icy water or jumping into a cold lake. You can also visit a cold plunge center or invest in a cold plunge tank, though these can be pricey. Just be sure to avoid plunging into icy waters with a current, as this can be dangerous.

Ideally, the water should be 50 degrees Fahrenheit or colder, though the water in a frozen lake will be much colder. Cold plunges can be done as one continuous session or multiple sessions with breaks in between. Beginners typically start with 30 seconds to a minute and work up to five to 10 minutes. While you can do cold plunging every day, remember that daily plunges could compromise long-term performance improvements if you're doing it after training.

6 Key Cold Plunge Benefits

1. Train Your Vagus Nerve

Cold plunges are a powerful way to train your vagus nerve, a critical part of your parasympathetic nervous system. This nerve runs from your brain to your abdomen and is responsible for many vital functions, including:

• Mood
• Digestion
• Heart rate

Regularly exposing yourself to cold water teaches your body and brain to handle stress better.

2. Burn Off Body Fat 

Cold exposure can also help you lose body fat, thanks to brown fat. This unique fat tissue generates energy by burning calories, and cold temperatures stimulate its production. I noticed this firsthand: daily cold plunges helped me shed fat in stubborn areas like my thighs and lower belly, a bonus I didn't expect.

3. Boost Your Immune System

Cold plunges can boost your immune system by increasing leukocytes, the white blood cells that fend off disease. The shock of cold water stimulates the production of these cells, helping your body build resistance to illness over time.

4. Increase Endorphins

Cold exposure releases endorphins, those mood-boosting chemicals that make you feel good. A clinical trial showed that taking a cold shower for up to five minutes two to three times a week can help relieve symptoms of depression. When you get into the water, you'll feel a rush of endorphins, so breathe deeply and notice your emotions.

5. Build Mental Resilience

I'll be honest: cold plunges don't get easier, but your mental resilience does. There's nothing like the feeling of climbing out of the tub knowing you just did something challenging for your health. I've noticed that I have more confidence and a better approach to tackling tasks throughout the day when I do cold plunges in the morning.

6. Aid Muscle Recovery

Cold plunges can be a highly effective recovery tool after high-intensity exercise or endurance training. Short intervals of cold exposure (less than five minutes) help reduce muscle soreness and inflammation, allowing you to get back to your workouts faster.

Track and Optimize Your Cold Plunge and Sauna Sessions with the GoPolar 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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Everything You Need to Know about Cold Plunging for Beginners

Cold plunging can initially feel intimidating, but with some preparation, you'll find it easier to embrace the cold. Start with cold showers. 

• Finish your regular shower with 30 seconds of cold water. 
• Gradually increase the time as you get used to it. 

This simple routine helps your body get used to cold water and makes transitioning to a full plunge much smoother.

Know Where You Stand with Cold Tolerance

Everyone is different when it comes to handling cold. While practicing with cold showers or even a chilly pool, take note of how long you can comfortably stay in the water. This will be your benchmark for your first plunge session. Start with shorter durations if needed. It’s better to enjoy a shorter session than to push too hard and be discouraged.

Make a Game Plan

Before you plunge, set a plan. Decide on how often and how long you’ll stay in the cold water. For beginners, aim for 1-2 minutes per session. As you get more comfortable, you can extend to 3-5 minutes. Also, set an intention for your practice. Are you looking to reduce inflammation, boost energy, or clear your mind? Having a purpose keeps you focused and motivated.

Gather Your Gear

Before you start, gather a few helpful items. You’ll need towels and warm clothes for after, a timer to track how long you’re in the water, and a thermometer to check the water temperature. As a beginner, aim for water between 50-59°F (10-15°C). A cold plunge tub can make the process easier with features like temperature control and insulation.

Step into the Cold the Right Way

Fill your tub or pool with cold water, aiming for 50-59°F (10-15°C). Use a thermometer to get it just right. Step into the water slowly and with control. Avoid jumping in, let your body adjust gradually. Start by immersing your feet and legs before moving to your waist and chest.

Breathe Through the Cold

As you enter the water, focus on your breathing. Slow, deep breaths in through your nose and out through your mouth can help calm your body’s reaction to the cold. Maintain this breathing pattern throughout your plunge.

Time Your Plunge

For your first few sessions, aim to stay in the cold water for about 2-5 minutes. This is enough time to start feeling the benefits without overwhelming yourself. As you get used to the sensation, you can gradually increase your time.

Exit with Care

When your time is up, exit the water slowly and carefully. Take your time to avoid feeling dizzy or lightheaded. Once out, dry off and put on warm clothes. Let your body warm up naturally rather than taking a hot shower. Light exercises or stretches can help boost circulation and warm you up.

Aim to incorporate cold plunges into your routine 2-3 times a week. As you grow more comfortable, you can experiment with colder temperatures and longer durations.

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The Science Behind Cold Plunging for Recovery

For years, the RICE method was the gold standard for injury recovery, with ice being a major player. But things have evolved. While cold therapy can reduce swelling and pain right after an acute injury, ongoing use might actually slow healing. In the first few days following an injury, ice is your friend. After that, it might be time to switch tactics.

Icy Relief for Athletes: When and How to Use Cold

If you're an athlete facing back-to-back competitions or grueling training sessions, cold therapy might be a lifesaver for short-term pain relief. But use it wisely. Consistent use over a season or training cycle might hinder your performance. If you're hurting after an intense two-week period or tournament, an ice bath could be beneficial. Just don't make it a daily habit during your entire training cycle.

Icy Showers and a Stronger Immune System: Real or Hype?

Can cold showers really improve your immune system? There's some evidence that short blasts of cold water can help train your immune system to be more resilient to significant stressors like injuries or infections.

One study found that office workers who added a cold shower to their morning routine took 29 percent fewer sick days. While the results seem promising, researchers didn't track markers of immunity, so it's not clear what physiological changes may or may not have occurred.

The Benefits of Cold Therapy for Pain Management

Cold therapy restricts blood flow, slows nerve signaling, and reduces swelling, all of which can turn down the volume on pain. Use it immediately after an injury for short-term relief.

For long-term treatment, continual icing may delay healing. Heat therapy may be more beneficial, as it can:

• Improve circulation
• Promote healing
• Facilitate recovery from exercise

How Cold Therapy Affects Metabolism

Habitual cold-water immersion may help to reduce or change fat tissue, according to laboratory research done on rodents. These changes could lead to other health benefits, including reduced cholesterol and improved blood sugar. However, just because rodents become a little leaner doesn’t mean the same will happen in humans. More research is needed to know for sure.

The Mental Benefits of Cold Water Therapy

Cold water therapy may help lift fatigue and mood by triggering the release of 

endorphins and noradrenaline in the brain. In one study, a five-minute dip in cold water boosted feelings of alertness and attentiveness and decreased perceived distress and anxiety.

In another study, participants who immersed a hand in cold water for three minutes felt less sleepy and could complete math problems more quickly. While these studies are promising, they are small and more research is needed to know for sure.

Is Cold Plunging Dangerous?

Scientists know much more about the dangers of cold temperatures than they know about the benefits. 

• Sudden submersion in chilly water can trigger a cold shock response that causes you to gasp and hyperventilate. 
• If your head is underwater, this involuntary gasp and disruption to normal ventilation patterns could lead to drowning. 
• The cold shock response also increases breathing, heart rate and blood pressure, all of which could pose health risks for people who are susceptible to cardiac events. 
• When exposed to freezing water and frigid ambient conditions, you can develop hypothermia (dangerously low body temperature) or frostbite. These dangers mainly apply to open-water swims and plunges out in nature.

Safe and Controlled Cold Plunge at Home

Suppose someone adds ice to their bathtub and temporarily submerges themselves into only 50 to 60 degrees Fahrenheit water. In that case, there likely isn’t much concern or risk for adverse effects, says Dr. Jagim. 

If someone walks across a frozen lake in sub-zero temperatures, cuts a hole in the ice, jumps into 30-degree to 40-degree waters, and exits the lake into a cold and sub-zero environment while wet, the risks would be significantly higher.

Track Your Progress with GoPolar

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.

9 Guidelines on How to Safely Do a Cold Plunge

1. Talk to Your Doc First

Before you start your cold plunge journey, have a chat with your healthcare provider. This is especially important if you have any medical conditions. Cold exposure can be a shock to the system, and your doctor can offer insights tailored to your health profile. 

2. Ease Into the Cold

Do you need to get used to the cold? Don’t worry, you’re not alone. Start with manageable steps like a quick cold shower or a brief dip in cool water. Let your body adapt before diving into longer or colder sessions.

3. Pick Your Spot Carefully

Choose a safe and controlled environment for your plunge. Whether it's a plunge pool or a natural setting, ensure the water is clean and clear. Have warm clothing or a heated area ready for when you’re done.

4. Keep an Eye on Water Temperature

Water that's too cold can be dangerous. Aim for temps between 50 to 59 degrees Fahrenheit. This range is typically safe and effective for cold plunging.

5. Stay Hydrated

Cold exposure ramps up your metabolism and can lead to fluid loss. Drink water before and after your plunge to keep your body functioning smoothly.

6. Listen to Your Body’s Signals

Pay attention to how you feel during and after your plunge. If you feel dizzy or uncomfortable, get out of the water. People with certain conditions, like Raynaud’s disease, should be extra cautious.

7. Warm Up Gently

After your plunge, wrap up in warm clothing or blankets. Avoid jumping straight into more cold exposure. Let your body return to a normal temperature at its own pace.

8. Master Your Breathing

Control your breathing to help manage the initial shock of the cold. Focus on slow, deep breaths to keep your body calm and adjust to the water.

9. Get Some Expert Guidance

Need clarification? Consider working with a certified cold exposure coach. They can offer personalized advice and ensure you’re plunging safely.

Should You Cold Plunge Before or After a Workout? Why?

Cold plunging before exercise might not be the norm, but there's some value in it, especially if you're working out in hot conditions. Cold water immersion can help lower your core body temperature, making it easier to perform in the heat. This is called pre-cooling, and it's proven to be more effective than drinking ice water.

The shock of cold water can boost your alertness and get you pumped for the workout ahead. The cold can stiffen your muscles, which might be better if you need them to work hard. If you're going to try cold plunging before exercise, make sure your workout only requires a little power, strength, or speed, as the cold can affect these.

Is Cold Plunging After Exercise a Good Idea?

Cold plunging after exercise is a common recovery practice among athletes because it can help reduce soreness and speed up muscle recovery. Studies have shown that cold water immersion can make people feel less sore for up to four days after a workout, which can be a big relief.

It might also help your muscles recover their strength faster, which could allow you to train more effectively in the long run. If your workout routine focuses on building strength, you should avoid cold plunging too often. Regular immersion in cold water after strength training can reduce the benefits of your workouts over time, slowing down your progress.

Should You Cold Plunge Before or After a Workout?

The decision to cold plunge before or after a workout depends on your personal goals and the conditions of your exercise environment. If you're working out in a hot, humid environment, cold plunging beforehand can help keep your body temperature down, allowing you to perform better.

If you're looking for recovery benefits, cold plunging after exercise can help reduce soreness and speed up your recovery time. Just keep in mind that if you're strength training, cold plunging too often can hinder your progress. Regardless of when you choose to cold plunge, be sure to manage the water temperature and duration, and consult with your doctor if you have any health concerns.

Top Tips for Making Cold Plunges More Comfortable

Warm Up Your Head with 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. Look for hats or earmuffs made from insulating materials like wool or neoprene for optimal warmth. 

Stay Toasty with 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.

Distract Yourself with Tunes or Meditation

Taking your mind off the cold can make your plunge more bearable. Create a playlist of your favorite upbeat or relaxing songs to listen to during your session. 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.

Focus on Conscious Breathing

One of the core principles of enduring cold water therapy is controlling your physiological responses. For most beginners, this means controlling their breathing. It's common to gasp the moment you get into the icy cold water, with rapid breathing following once you're submerged.

Gaining control over this response requires intense focus on slow, deep breaths in and out. When you're first starting out, this type of conscious breathing should be the most important element of your practice.

Take the Plunge Early Each Day

Another tip that many beginners find helpful is performing the cold water therapy routine first thing in the morning each day. It's much more difficult to gather the willpower to get into cold water after you've already been dressed and going about your day.

By starting your day with cold water exposure, you also support your physical and mental health. Many people report morning plunges, making them feel more energetic and invigorated, helping them tackle the day ahead.

Warm Back Up Naturally

An important safety tip for beginner cold plunge enthusiasts is to always let your body warm back up slowly and naturally. Though the thought of a steamy hot shower sounds enticing after being immersed in freezing water, it's not safe. The safest way to warm back up after your cold plunge is to put on warm clothes and gently move about the house, so your muscles fill back up with warm circulated blood.

You Don’t Have to Start at the Coldest Setting

It might be tempting to go for the coldest setting when starting out with your cold baths, but this isn't advisable. Remember, if you want the best chance of success when starting a new habit, it's wise to start small.

Stacking up smaller wins more consistently makes it easier to keep going when motivation wanes. This is especially true for establishing a strong habit of cold plunge tub time.

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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.