How to Take the (Cold) Plunge

June 6, 2025

New to cold exposure therapy, but feeling ready to…take the plunge? Here are a few tips to help you get started on this journey of recovery!

Why Cold Plunge?

If you’re new to the world of recovery and bio-hacking, you may be wondering- what exactly are the benefits of sitting in freezing cold water? Here are just a few simple reasons why cold plunging may be a great thing to try:

• Reduces Inflammation and Muscle Soreness: A game changer for your recovery routine, cold water immersion helps decrease inflammation and can speed up recovery after workouts by constricting blood vessels and reducing swelling in muscles and joints. Cold plunging can be the key to recovering more quickly after a particularly tough workout.
• Boosts Mood and Mental Clarity: Although your first few times taking the plunge may be a little mentally challenging, you might find that immediately after you will be in a better mood and feel more alert overall. This is due to the trigger of a release of endorphins and norepinephrine.
• Builds Mental Resilience: Stepping into cold temperatures challenges your comfort zone and sharpens your mind. You are essentially training your brain to work (and breathe) through a stressful situation.
• Improves Circulation and Blood Flow: Cold plunging can stimulate blood flow, therefore strengthening circulation.

Cold Plunge Tips for Beginners

Don’t overthink it too much! Trying cold plunging can be intimidating, but it doesn’t have to be. Your first plunge might be a little uncomfortable, so here are just a few tips from Level 3 Personal Trainer Jenny Otto to guide you through your first cold plunge.

• Warm Up: If you have access to a sauna or hot tub, try warming your body for 10-15 minutes before plunging.
• Submerge: Try submerging all the way to your shoulders. This may be difficult on the first try, but try to push through!
• Get Comfortable: Cross your arms over your chest to create warmth. If possible, lean your head and neck against the side of the tub or pool to try to relax.
• Breath: Practice nasal breathing – this helps create internal heat with the movement of your breath. Close your eyes or find a focal point and count your breaths to distract yourself.
• Time It: For your first plunge, don’t set a specific goal, but do time yourself to get a sense of where you are starting from. You can start to work up your time from there!

If you have any additional questions, feel free to work with one of our personal trainers. We have trainers specialized in contrast therapy recovery who can help you with guided breath techniques during cold plunging.

Don't forget to always shower before entering our sauna, hot tubs, cold plunges or pools. And don't forget to pack your suit as swimwear is required (no sweaty workout clothes in the cold plunges, please!)