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Cold plunges, or cold-water immersion, have become increasingly popular for their potential health benefits, such as reduced inflammation, improved circulation, and faster muscle recovery. While the practice may seem intimidating at first, with the right knowledge and preparation, anyone can safely incorporate cold plunging into their routine. This beginner’s guide covers everything you need to know to start cold plunging, including the ideal temperature, duration, and how to prepare your body using breathwork techniques. Additionally, we’ll discuss important precautions for those with pre-existing medical conditions.

What Temperature is Ideal for Cold Plunges?

The key to a successful cold plunge is ensuring that the water temperature is cold enough to trigger the body’s beneficial responses, yet not so cold that it causes harm. Typically, cold plunges are done in water ranging from 10°C to 15°C (50°F to 59°F). At this temperature range, the body begins to experience improved circulation, a boost in immune function, and a reduction in inflammation, without overwhelming the system.

For beginners, it’s recommended to start at the higher end of this range, around 15°C (59°F). This allows your body to gradually adapt to the cold. As your tolerance increases over time, you can lower the temperature to 10°C (50°F) or even 5°C (41°F) if you’re comfortable, but it’s important to never go below 5°C (41°F) unless you are highly experienced or under professional supervision.

Duration of Cold Plunge

The length of time you spend in the cold water should be gradually increased, particularly when you are just starting. For beginners, it’s best to start with 2 to 3 minutes of immersion. This gives your body enough time to adapt to the cold and begin reaping the benefits, without overstressing the system.

Over time, as you become accustomed to cold plunging, you can increase the duration to 5 to 10 minutes per session. However, always pay attention to how your body feels. If you begin to feel numbness, dizziness, or extreme discomfort, it’s time to exit the water. These sensations can be signs that the body is becoming too stressed.

Cycling of Submersion for Optimal Results

To maximise the benefits of cold plunges, it’s often helpful to alternate between cold exposure and warmth. This method, known as contrast therapy, encourages better blood circulation and helps the body recover faster.

A typical cycle looks like this:

1. Cold plunge (2–3 minutes): Immerse your body in cold water.
2. Warm phase (5–10 minutes): After the cold plunge, move to a warm shower, sauna, or hot bath to relax and warm your body up.
3. Repeat: You can alternate between the cold and warm phases 2–3 times, depending on your tolerance. As you get more experienced, you can adjust the times spent in each phase or water temperature.

NOTE: For best results, end on the cold cycle.

This back-and-forth between cold and warmth helps stimulate circulation by causing blood vessels to constrict in the cold water and dilate in the warmth, promoting detoxification and faster recovery.

Preparing the Body: Breathwork and Mental Focus

One of the most important elements of cold plunging is preparing both your body and mind. Immersion in cold water can trigger a shock response, but learning how to control your breathing can help mitigate this effect. Breathwork techniques help calm the nervous system, allowing you to enter the cold plunge with greater focus and ease.

Breathwork Techniques

Before entering the cold water, take a few moments to practice controlled breathing to prepare your body.

Start by sitting comfortably in a quiet space.

Take deep breaths in through your nose, allowing your belly to expand, and then exhale fully through your mouth, releasing all the air.

Repeat this process for 30 to 40 breaths, keeping your inhales and exhales slow and deep.

After completing the breathing cycle, take a deep inhale, filling your lungs as much as possible, and hold your breath for as long as you comfortably can. This helps your body adjust to the cold, enabling you to better manage the shock response.

Practicing breathwork before each cold plunge will help you stay calm, focused, and mentally prepared for the experience.

As you enter the water, do so on the exhale of the breath. This engages the parasympathetic nervous system, putting your body in a more calmed state.

Mental Preparation

In addition to breathwork, mental preparation is key. Cold plunging can feel intense, especially at first, so developing a positive mindset before entering the cold water is crucial.

Take a few moments to set your intentions for the session—whether it’s to improve recovery, boost your mood, or simply try something new. Visualising success and focusing on the benefits will help reduce any anxiety and help you remain centred.

Entry into the water should be done in one motion to lessen the emotional shock to the system.

When is the Best Time and Timing of Our Cold Plunge?

Cold water immersion can interfere with the body’s natural recovery processes, potentially affecting muscle growth if not timed correctly. The main concern is that cold exposure immediately after resistance training may blunt some of the muscle-building signals and processes, such as muscle protein synthesis and inflammatory response, which are essential for muscle repair and growth. When possible, keep your cold plunges to your rest days. If this is not possible, a minimum of two hours should be kept maintaining most of the benefit of your last workout.

To take advantage of the natural stimulus response gained by the cold plunge, aim for as early in the day as possible and definitely avoid closer to bedtime. The stimulus response is likely to have a negative impact on your sleep (and we all know how important our sleep is…).

Precautions for Those with Pre-existing Medical Conditions

While cold plunges are generally safe for healthy individuals, those with certain medical conditions should exercise caution and consult with a healthcare provider before starting cold water immersion. Cold exposure can put stress on the cardiovascular and nervous systems, so it’s important to be aware of any underlying conditions that may be affected.

Key Precautions:

• Heart Conditions: Individuals with heart disease, high blood pressure, or circulation problems should consult a doctor before attempting cold plunges, as the sudden shock of cold water can increase heart rate and blood pressure.
• Respiratory Issues: Those with asthma or other respiratory conditions may experience difficulty breathing when exposed to cold water. The shock can trigger constriction of the airways, so it’s crucial to speak to a healthcare professional before starting.
• Raynaud’s Disease: People with Raynaud’s, a condition that causes blood vessels to constrict excessively in response to cold, should avoid cold plunges unless directed by a doctor. Cold exposure can worsen symptoms and lead to numbness or tissue damage.
• Pregnancy: Pregnant individuals should check with their healthcare provider before cold plunging, as extreme temperatures can impact blood circulation and body temperature regulation.

Conclusion

Cold plunges are a powerful tool for improving health, enhancing recovery, and strengthening mental resilience. By starting with the right water temperature, gradually increasing the duration of exposure, and preparing your body with breathwork, you can safely experience the many benefits of cold immersion. However, if you have any pre-existing medical conditions, it’s essential to consult with a healthcare provider to ensure that cold plunging is safe for you. With proper preparation and consistency, cold plunging can become a revitalising practice that supports both physical and mental well-being.