Cold Plunge Tips for Beginners: How to Get Started

Cold plunging is rapidly gaining popularity for its physical and mental benefits, from reducing inflammation to boosting mood and resilience. Research has shown that cold exposure can increase norepinephrine levels, improve circulation, and enhance recovery from exercise.

If you're new to ice baths, you may have asked yourself: How do I get started?

Jumping into freezing water might sound extreme, but easing in the right way makes all the difference.

Let’s break it down so you can maximize the benefits of your cold plunge journey.

Tips on how to get started with cold plunges

Incorporate breathwork before your cold plunge

Practicing breathwork before your plunge can make a huge difference in both your mindset and physical response to the cold.

Deep breathing techniques, like those from the Wim Hof Method, help you feel more grounded and mentally prepared, reducing any anxiety about the cold.

Breathwork also oxygenates your body and preps your nervous system, making it easier to handle the initial shock of the water.

Doing a breathwork session to focus on controlled breathing before you step in can turn your plunge into a smoother, more intentional experience.

Control your breathing

The initial shock of the cold water can trigger a gasp reflex. Instead of tensing up, focus on slow, controlled breathing. Inhale deeply through your nose and exhale slowly through your mouth, maintaining a consistent rhythm.

As you acclimate, shift your focus to the sensations in your body. Visualize the cold water as therapeutic and invigorating, rather than painful.

Track your plunge data!

Keep detailed records of each cold plunge session. Note the ambient temperature (indoor or outdoor), water temperature, and your immersion time. Most importantly, document how you feel before, during, and after the plunge.

Using a dedicated tool, like our mobile app, makes tracking even easier!

Consistent tracking allows you to observe the positive effects of cold plunges on your body, personalize your routine and stay motivated.

Protect your extremities

Consider wearing neoprene socks and gloves, especially during outdoor plunges in colder weather. These insulate your hands and feet, making the experience more comfortable and allowing you to stay in the water longer.

You can find neoprene gear at online retailers like Amazon, dive shops, outdoor equipment stores, and sports stores specializing in surfing, diving, or winter sports.

Warm up with a hot beverage

Enjoying a warm herbal tea after a cold plunge can help your body gently re-warm, especially your hands. However, avoid consuming excessive caffeine (coffee or caffeinated tea) too close to your cold plunge, as it can further elevate your heart rate.

Allow your body time to adjust naturally.

Have a post-plunge warm-up strategy

Your body will feel cold after the plunge, so engage in light activity like walking or gentle stretching to warm up naturally. Avoid immediately taking a hot shower, as this can cause dizziness.

Consider incorporating exercises like the Wim Hof's horse stance to generate internal heat.

Choose the right cold plunge setup

• If you’re just starting out with cold plunges, a bathtub filled with cold tap water and ice is a simple and accessible starting point.
• A stock tank or barrel offers a cost-effective and customizable cold plunge solution, if you’re a DIY enthusiast!
• Cold plunge tubs with chillers provide precise temperature control and consistent performance.

Cold plunge in a group or with a facilitator

Cold plunging doesn’t have to be a solo mission! Doing it with a group or under the guidance of an ice bath facilitator can be incredibly motivating, adding that layer of support and accountability.

Watching others push through the cold can inspire you to stay in longer, and having people cheer you on makes the challenge feel easier.

If you’re new to cold exposure, a skilled facilitator can guide you through the process, ensuring you’re breathing correctly, staying safe, and getting the most out of the experience.

Follow safety precautions

While cold plunging has numerous benefits, it's essential to prioritize safety:

• Consult with a doctor first: if you have pre-existing health conditions (such as cardiovascular issues), consult with a healthcare professional before starting cold exposure practices.
• Listen to your body: start slow! If you feel extreme discomfort or pain during immersion, exit the water immediately. Remember, some discomfort is normal, but it shouldn’t escalate to a level where you feel unsafe. Prioritize your safety above all else.
• Limit exposure time: for beginners, aim for 1-2 minutes at first. Gradually increase your duration as your body adapts. It’s not about winning a prize; it’s about finding what keeps you happy and healthy.
• Stay hydrated: ensure you're well-hydrated before and after plunging. Dehydration can heighten your sensitivity to cold, so drink plenty of water to support your body during this practice.

Conclusion

Embarking on your cold plunge journey can be life-changing, but success comes with gradual adaptation.

Start by incorporating cold water therapy into your routine, progressively lowering the temperature, and focusing on short, controlled sessions.

Consistency is key to reaping the full benefits of cold exposure. Listen to your body, take your time, and enjoy the process.

To track your progress, set goals, and stay motivated, try the IceBuddy App.