The Beginner’s Guide to Cold Plunging: Cold Water Therapy & 5 Powerful Health Benefits

If you are new to cold water therapy, our Beginner’s Guide to Cold Plunging will help you walk through what you need to know to get started.

 It took me a long time to get around to my first cold plunge. My husband had built a DIY stock tank model in the backyard next to the sauna and was enthusiastically using it throughout the week. I don’t like being cold and the thought of a cold water tub sitting in the dark backyard held no appeal. So, I started by using a garden hose after a sauna session, just to wrap my mind around the whole cold water thing. It wasn’t terrible, but it also wasn’t great because I wasn’t fully immersed.

Finally, there came a day when I just went for it-all the way in. And you know what? It actually felt pretty good-after the initial shock that is. However, that first plunge led me down a fascinating journey into the science and practice of cold therapy.

I’ve discovered that cold plunge therapy isn’t just another wellness trend. From professional athletes using sophisticated cold plunge setups to everyday fitness enthusiasts creating DIY solutions, cold water immersion has exploded in popularity – and for good reason. Recent research from the Journal of Applied Physiology suggests that regular cold exposure can significantly boost your body’s resilience and recovery capabilities.

In this guide, I’ll share everything I’ve learned about cold plunge therapy – the science behind it, the real benefits (backed by research), and most importantly, how to get started safely.

 What is Cold Plunge Therapy?

You’ve probably seen those videos on social media – you know, the ones where people are casually hanging out in tubs filled with ice, looking way too comfortable while I’m sitting here wrapped in a blanket just watching them! But let me break down what cold plunge therapy actually is, because there’s so much more to it than just jumping into cold water and hoping for the best!

At its core, cold plunge therapy is the practice of immersing your body in cold water, typically between 38-50°F (3-10°C), for a short period. And when I say cold, I mean cold. But here’s the thing – it’s completely different from just taking a cold shower. The controlled temperature and specific duration make it a therapeutic practice rather than just an uncomfortable experience.

Cold plunge isn’t the same as cryotherapy (those fancy chambers that blast you with cold air), and it’s a cheaper alternative to cryotherapy as well. Depending on your set up, your cold plunge may be a temperature-controlled tub or a tank filled with ice and water-a legit ice bath.

The setup can range from super basic to more complex. We currently have a metal stock tank in our backyard hooked up with a DIY filtration system. Not fancy at all, but it does the job! There’s everything out there from converted chest freezers to high-end plunge pools with sophisticated filtration systems for you to choose from.

 The Science Behind Cold Exposure

The moment your body hits that cold water, it triggers what scientists call the “diving reflex” – a fascinating survival mechanism we share with marine mammals. Your blood vessels constrict, your heart rate slows, and your body immediately starts prioritizing blood flow to your vital organs. 

During cold exposure, your body activates something called brown adipose tissue, or “brown fat” if you want to sound less nerdy about it. This isn’t your regular old body fat – it’s like your body’s internal heating system. When activated by cold, brown fat actually burns energy to produce heat, which might help explain why regular cold exposure can boost your metabolism.

During a cold plunge, your body also releases norepinephrine – lots of it. This naturally occurring chemical helps reduce inflammation and can even improve mood and your nervous system. The first time I read the research on this, it finally explained why I felt so oddly euphoric after my plunges, even though my body temperature was so cold!

There’s also this fascinating concept called hormesis – basically, exposing your body to controlled small stresses makes it more resilient over time. It’s like your body’s way of saying, “Oh, you think that’s cold? Watch me adapt to this!” The science shows that regular cold exposure can actually improve your body’s cold tolerance and stress response over time.

I’ve found this to be true in my own practice. When I regularly get in the cold plunge tub, it is easier mentally and physically, yet when it’s been a week or more, it is much harder to get motivated to submerge!

 Evidence-Based Benefits of Cold Plunge Therapy

When you are new to cold plunging, you may wonder how could sitting in cold water be that powerful?

Let’s start with athletic recovery, because this is where a lot of people start with cold plunge therapy. Athletes have used cold water therapies for years to reduce inflammation in the body and help with recovery.

Surprisingly there is also mental health benefits for cold plunging. Remember that norepinephrine? Cold exposure triggers a release of norepinephrine in your brain, which naturally helps reduce anxiety and depression symptoms.

The immune system boost is another benefit that sounds too good to be true, but research has shown that cold water exposure can increase white blood cell counts and help you stay healthy when exposed to a virus or bacteria. You may notice that you get sick less often after starting a cold plunge routine!

Here’s a benefit nobody talks about enough – sleep quality. The cold helps regulate your circadian rhythm and increases the production of melatonin, your body’s natural sleep hormone. A 2021 study from Frontiers showed improved sleep patterns after regular practice.

And let’s talk metabolism – cold temps activate brown fat (the good kind), which burns regular fat to keep you warm. Studies show that regular cold exposure can increase caloric burn during exposure, with effects lasting hours afterward. When I learned this, those few minutes of shivering started to feel a lot more worthwhile!

Remember though – these benefits come from consistent, safe practice. Just like you won’t get fit from one gym session, you won’t see maximum benefits from a single plunge. It’s all about making it a regular part of your wellness routine.

 Guide to Cold Plunging (Getting Started)

Let’s start with the absolute basics – temperature. While advanced cold plungers might go for 38-40°F water, you’ll want to start around 60°F and gradually work your way down. Think of it like weight training – you wouldn’t start with your max weight, right? Trust me, start warmer and progress slowly!

Here’s an example of a beginner schedule as you start out:
– Week 1: Start with 60°F water for 30 seconds
– Week 2: Drop to 55°F for 45 seconds
– Week 3: Aim for 50°F for 1 minute
– Week 4: Try 45°F for 1-2 minutes

The most important thing I’ve learned about breathing during cold plunges? Don’t hold your breath! Instead, focus on slow, controlled breathing through your nose. Count your breaths – inhale for 4, hold for 4, exhale for 4. This pattern helps manage the initial cold shock response that makes most beginners panic.

For safety purposes, always have someone nearby for your first few plunges, especially if you are plunging in a river or large body of water and never plunge if you’re feeling sick or have heart issues. I saw this firsthand at Crater Lake one year. We had jumped in, and the water was very cold, but we were doing ok. However, another tourist also jumped in, and the cold go to him quickly and he went into panic mode. He began to struggle and had to have someone literally rescue him from drowning.

 I can’t stress this enough – check with your doctor before starting, especially if you have any underlying health conditions. Listen to your body and stop earlier rather than later!

A tip that’s helped me is to wear a thin pair of flip flops in our tub to insulate my feet from the cold metal. When I don’t wear the flip flops, I find that the pain of the cold of the metal tub on my feet is worse than the cold water itself! I also like to keep my hands raised up near my ears when I first get in-somehow keeping my hands warmer helps the whole experience go better.

Best Practices and Protocols

You can gain benefits from cold plunging anytime of the day, but morning seems to be a common time for many people and may give better results. Morning plunges (between 6-9 AM) are when our cortisol levels are naturally higher, making it easier for your body to handle the stress. Plus, that post-plunge energy boost can really set up your day right! 

When I cold plunge, I prefer to do something called the Nordic cycle by first using the sauna for 20-25 minutes and working up a good sweat before plunging. I tend to always do this in the evening, and I’ve found benefits from plunging at night as it reduces inflammation in the body and helps with sleep.

Duration can be anywhere from 30 seconds up to 2-minute baths at a time. If you are cycling your cold plunge with a sauna, you may end up doing two or more cold plunges. 

The frequency of 3-4 times per week. works well for many people. Daily plunges can work, but most people see optimal benefits (and better compliance) with every-other-day protocols. It’s like strength training – your body needs recovery time between exposures.

Building Your Own Cold Plunge Setup

You don’t need to drop $10,000 on a fancy setup to get started. Here are some ideas for what works best for different budgets:

The Budget Solution
It’s easy to buy a large stock tank from the farm supply store. Add a filter pump, some ice, and a good thermometer, and you’re in business! The downside? You’ll spend a fair bit on ice, and temperature control can be tricky. Make sure to grab a floating pool thermometer.

The Mid-Range Option
Converting a chest freezer into a cold plunge is a possibility. You’ll need a temperature controller (the same kind beer brewers use), a water pump for circulation, and some basic plumbing parts. The best part? Super precise temperature control and way lower operating costs than buying ice. 

The Premium:
There are high quality cold plunges out there with either an internal or an external chiller unit. It’s basically a mini version of what professional sports teams use. The initial cost is higher, but you get perfect temperature control and no ongoing ice expenses. Plus, it looks way aesthetically pleasing in your yard!

Potential Risks and Precautions

While cold plunge therapy can be incredible for your health, there are some absolute no-gos. If you have uncontrolled high blood pressure, heart problems, or circulation issues, cold plunging isn’t for you – at least not without explicit medical clearance. 

Here are the warning signs you need to watch for during a plunge:
– Chest pain or pressure (get out immediately!)
– Severe shivering that doesn’t stop
– Numbness in your limbs
– Blue lips or fingertips
– Confusion or dizziness
– Difficulty breathing

Pushing through intense discomfort isn’t “building mental toughness” – it’s potentially dangerous. There’s a huge difference between the initial cold shock (which is normal) and your body telling you something is wrong.

Temperature monitoring is absolutely critical. I can’t stress this enough – get a reliable thermometer and check it regularly. Water that’s too cold (below 38°F) can lead to hypothermia surprisingly quickly. 

Concluding Thoughts

It’s amazing that something so simple – just cold water – can have such a profound impact on our bodies and minds.

The science is clear: cold water therapy isn’t just another wellness trend. From boosting recovery and mental clarity to enhancing immune function and metabolism, the benefits are backed by solid research. But what the studies don’t capture is that indescribable feeling of accomplishment after each plunge, or the incredible mental resilience you build over time.

If you’re just starting your cold plunge journey, remember this: everyone starts somewhere. Whether you’re setting up a basic ice bath in your backyard or investing in a high-end plunge system, the key is to start gradually and be consistent. Focus on building a sustainable practice rather than pushing for extreme temperatures or durations right away.

Looking ahead, the field of cold therapy is exploding with new research and innovations. Scientists are discovering more benefits every year, and the technology for home plunge setups is becoming more accessible. It’s an exciting time to be part of this growing community of cold therapy enthusiasts.

Stay cool, friends – but not too cool! 😉