By the Plunge Warehouse Team
🧊 How to Start Cold Plunging: A Beginner’s Guide to Cold Water Therapy
So you’ve heard about cold plunging — maybe from your favorite athlete, a podcast, or your local gym — and now you're wondering how to actually get started.
Good news: you don’t need a crazy pain tolerance or an Arctic lake. You just need a plan, a tub (or chiller), and a willingness to breathe through the cold.
Here’s your beginner-friendly guide to making cold plunging a safe, effective part of your daily routine.
❄️ What You’ll Need to Start
-
A Tub or Plunge Barrel
Use a traditional ice bath tub, a cold plunge system with a chiller, or even a clean outdoor barrel. Just make sure it’s deep enough for full immersion up to your neck. -
Cold Water or Ice
Start with water around 55°F–60°F and reduce the temperature over time. You can add ice manually or use a cold plunge system that regulates the temperature automatically. -
Timer or Watch
Track your exposure time (more on that below). -
A Towel & Warm Clothing
Have something cozy nearby for when you get out — especially if you're plunging outdoors or in the morning.
📏 How Long Should You Stay In?
Start with just 1–2 minutes.
As your tolerance builds, you can gradually increase to 3–5 minutes, which is the sweet spot for most people.
⚠️ Always listen to your body. Shivering, numbness, or dizziness means it’s time to get out.
🧠 The Most Important Part: Breathing
When you first step into cold water, your body will panic. That’s normal.
Here’s how to stay calm:
- Inhale slowly through your nose
- Exhale fully through your mouth
- Focus on long, controlled breaths for 30 seconds
This helps override your fight-or-flight response and lets your body settle into the cold.
💡 Beginner Cold Plunge Protocol
| Week | Water Temp | Duration | Frequency |
|---|---|---|---|
| 1 | 60°F | 1–2 mins | 3x per week |
| 2 | 55°F | 2–3 mins | 4x per week |
| 3 | 50°F | 3–4 mins | 5x per week |
| 4 | 45–50°F | 4–5 mins | 5–6x per week |
*Always consult with your doctor if you have any health conditions.
🛠 Tips for Your First Cold Plunge
- Set your clothing and towel out ahead of time
- Play calming music or a guided breath session
- Use a thermometer if you’re unsure of the temp
- Log your progress in a cold plunge journal
🧊 What Comes After the Plunge?
Skip the hot shower.
Let your body naturally rewarm for 10–15 minutes after your session. This boosts thermogenesis and maximizes the recovery effect.
You’ll often feel a wave of clarity, energy, and calm for hours afterward — that’s the magic of cold therapy.
🔁 Ice or Chiller?
Using ice is great for beginners, but if you want consistency, reliability, and year-round cold therapy, a chiller system is the ultimate upgrade.
Explore our Cold Plunge Packages to see the difference.
💬 Final Thoughts
The hardest part of cold plunging is getting in. But once you start, it becomes addicting — in the best way.
You’ll sleep better. Think clearer. And feel more grounded, focused, and resilient.
Start with breath. Stay consistent. Trust the process.
