How to Build a Cold Plunge Routine
Are you ready to “take the Plunge” and wondering what your routine should look like? We’ve laid out the perfect plan for you. Here’s how to build a cold plunge routine that works for you and is tailored to your goals is simple:
Start Safe and Gradually
Starting slowly lets your mind and body become accustomed to the cold water. Begin with water temperatures between 45-60°F for one to two minutes. As your body becomes more comfortable in the water, you can gradually extend the duration and lower the temperature as your tolerance builds.
The Ideal Frequency
Aim for two to four sessions weekly. Your total soaking target time is 11 minutes per week. This approach aligns with research highlighting the optimal benefits from consistent exposure.
Everyone has a different tolerance to the cold. Listen to your body and give yourself time to get used to your new wellness practice. Here are recommended durations for different cold plunge experience levels.
- Beginner: Start with one to two minutes at a comfortable temperature (about 60ºF). Aim for two to four sessions per week.
- Intermediate: Work your way up to two to three minutes as tolerance builds.
- Advanced: Many plungers aim for three to five minutes and may do a couple of sessions back-to-back, warming up in between.
Whether you’re taking the plunge for the first time or the fiftieth, always pay attention to your body and don’t push yourself. If you experience shivering, numbness, dizziness, headaches, or neck pain, exit the water and allow your body to slowly come back to its normal temperature.
Finally, consistency is key. Regular practice will help your body adapt and allow you to maximize results.
Set the Right Temperature
When it comes to water temperature, start slow and work your way down over time. Colder isn’t always better. It’s important to find the balance between maximizing wellness benefits and finding a temperature that your body can tolerate.
- Beginner: Start at 50-60ºF to allow your body to adapt.
- Intermediate: Progress to 45-50ºF, as you become more comfortable.
- Advanced: Some experienced plungers go as low as 40ºF, but it’s important to lower temperatures gradually and stay within your tolerance.
Get Your Mind in the Game
Yes, it will be uncomfortable at first, but it’s really worth it!
We encourage you to embrace the initial discomfort as an opportunity to practice calmness and resilience. Controlled breathing techniques, such as slow, rhythmic breaths, can help you manage the cold and extend your time comfortably.
Try to reframe the experience mentally. Think of the initial discomfort as an opportunity to build calmness and resilience. Use slow, rhythmic breathing techniques to help you manage the shock and acclimate yourself to the cold.
Inhaling deeply through your nose, followed by slow, controlled exhales, can help regulate your response. If the cold feels overwhelming at first, start at the higher end of the temperature range, around 55-60ºF, and gradually work your way lower.
The time will pass quickly! Step out of the plunge with a strategy for warming up, such as wrapping up in a thick towel or robe, slipping into a hot tub or sauna, or sipping on a warm drink.
Refresh, Reset, Rejuvenate
Finally, cold plunging is a quick and effective way to elevate your recovery, resilience, and vitality!
Whether you’re an athlete striving for peak performance, a busy professional in need of a mental reset, or a wellness enthusiast looking to enhance your overall health, adding cold plunging to your routine can be a game-changer.
Commit to a regular practice, focus on breath control, and have a well-balanced wellness routine. You just may find you can unlock a healthier, happier, and more energized version of yourself.
Before you start any cold plunge routine, please consult your doctor to ensure it is safe for you. This is especially important if you have underlying health conditions, circulatory issues, or sensitivities to cold exposure.
