The duration of a cold plunge session depends on your experience level and personal comfort. Beginners typically start with 30 seconds to 1 minute and gradually increase the time as they become accustomed to the cold. Some experienced enthusiasts may stay in for several minutes. The key is to listen to your body and exit the cold plunge when your body tells you to. It’s essential to prioritize safety and gradually extend your cold exposure over time.

When you take a cold plunge, your breathing rate can increase all the way to 30 breaths per minute. That’s about double the normal breathing rate for most people while they are sitting still.

One of the keys to gaining the greatest benefits from a Cold Plunge is to control your breath.

As one if the World’s most extreme athletes, Wim Hof, otherwise known as “The Iceman”, invented the Wim Hof Method. He believes you can accomplish incredible feats by using specific breathing techniques and tolerance to extreme temperatures to develop command over your body, breath, and mind.

What are some breathing techniques for remaining in control while submerged in ice baths?

1. MOVE TO THE EDGE AND TAKE A FEW DEEP BREATHS

To kick off your cold plunge breath control, start by approaching the edge of the cold plunge and take some deep, slow, measured breaths. This will help align the body and mind to provide the sense od peace that comes from having total control over your breathing.

2. WHEN READY, TAKE A DEEP BREATH AND SLOWLY EXHALE

You will want to enter the water on he EXHALE, which will provide room in the lungs to reach to the initial shock of immersion in cold water. When plunging into frigid temperature, the nervous system causes the lungs to automatically take a big breath in, so having empty lungs will provide plenty of space for an inrush of oxygen.

3. KEEP BREATHING CONSISTENTLY AND SLOWLY BREATHING

As you slide into the cold water, work to maintain slow, steady breathing. Your body will try to trick your brain into short, fast, shallow breaths, so it is important to focus your mind on slowing everything down.

Taking deep, slow breaths will help you get the right amount of oxygen into your blood, enhancing the benefits of your Cold Plunge.

4. WHILE IN THE WATER, FOCUS ON EVEN BREATHING

Maintaining even, measured breaths for the entire session in the goal of taking the Cold Plunge. When first starting out, this can be easier said than done, but practice makes progress.

Rather than letting the mind shift to the discomfort of cold immersion, instead, direct your mental energy toward staying in control. With more experience, this practice can deliver a sense of peace and well-being, much the way meditation can.

5. IF YOU FEEL ANXIOU, SLOW YOUR BREATHS DOWN

At first, it can be significant struggle to stay calm when getting into the Cold Plunge. One of the most common bodily responses is feeling panicked or anxious. Which produces rapid breathing rates.

If you feel yourself drifting into this mental territory, redirect your attention to your breathing. The simple act of taking slow breaths is immensely helpful for remaining calm in any situation, especially when it comes o cold exposure.

The ideal temperature for a cold plunge can vary from person to person, but it generally falls within the range of 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius). This temperature range is cold enough to trigger the desired physiological responses, such as vasoconstriction and the release of endorphins. However, it’s crucial to consider your own tolerance and gradually work your way down to lower temperatures to ensure a safe and comfortable experience.

While cold plunging offers numerous benefits, it’s not suitable for everyone. Individuals with certain medical conditions, such as heart problems or Raynaud’s disease, should consult a healthcare professional before attempting cold plunging. It’s also crucial to be aware of the risks associated with prolonged exposure to extremely cold water. To mitigate these risks, always start with shorter sessions, warm up adequately before entering the cold water, and exit if you feel uncomfortable.

To make cold plunging more enjoyable, acclimate your body gradually by starting with shorter exposures and gradually increasing the time as your tolerance builds. You can also enhance the experience by focusing on your breathing, using deep, controlled breaths to help manage the initial shock of cold water. Some people find it helpful to have a hot beverage or warm clothing nearby for the post-plunge period to help rewarm the body. Lastly, consider making it a social activity by plunging with friends.

Our plunges can get as low as 39 degrees, but we keep the temperature at 45 degrees to ensure a safe and enjoyable experience for our clients while also maintaining the benefits of cold exposure.

The Plunge tub has a comprehensive filtration system that includes an ozone filter, a UV filter and a 5-micron water filter. The ozone filter works by charging oxygen to create ozone, which acts as an oxygenator.  The ozone in the water neutralizes contaminants and cleans the water by removing things like hydrogen sulfide, manganese, iron, viruses, and bacteria. It causes them to become unstable and break down. This is a great alternative to using chlorine as it’s more environmentally friendly and just as effective. The UV filter works by inactivating contaminants. UVC light has a particular wavelength that disrupts the DNA of microorganisms, which stops them from multiplying. It works on things like bacteria, E. coli, and viruses. Finally, the micron filter catches larger unwanted particles like sediment and hair. All three filters work to keep the water amazingly clean and pure! The main filter is changed out regularly as an additional layer of cleanliness.

The Plunge has a chiller that constantly pumps and cools the water. Water is constantly circulating in The Plunge, being pumped out on both sides of the tub, cooled by the chiller, and then pumped back in. One intake pulls the water into the pump, and another sends it back out to the tub. This helps keep a constant desired temperature as well.

Dr. Andrew Huberman, neuroscientist and host of the Huberman Lab Podcast, offers some practical tips for timing the cold plunge:

• Less than 5 minutes of cold-water immersion is recommended for increased muscle power, perceived recovery, and decreased muscle soreness.
• If you are trying to improve strength, it might be better to wait 6-8 hours or more until after training, so you do not blunt the benefits gained from exercise. Alternatively, you can cold plunge before training.
• If the goal is to recover with minimal damage between bouts of exercise so you can get back out and compete right away, you can cold plunge immediately following exercise.
• If you are not interested in specific gains and just want to cold plunge because it feels good after a workout, just go for it!

Check out article to learn more about how long and how often you should cold plunge for overall health.

• The science and use of cold exposure for health and performance
• How long and how often should you cold plunge

When you enter cold water and stay still, a thin, insulating layer, called the Thermal Barrier, forms just above your skin. This barrier creates a buffer zone between your body and cold water, and can make cold exposure therapy less effective, as it reduces the challenge your body faces.Our solution – high-flow cold plunges. Plunges with continual circulation, like the ones in our bathhouse locations, mimic the flow of winter streams or cold ocean currents. The consistent movement of the water prevents the thermal layer from forming around your body ensuring constant exposure to cold water. This makes your cold plunge experience more intense, effective, and clean.

Compared to other cooling methods, cold water immersion is considered the ‘gold-standard’ cooling strategy due to its superior advantage of providing rapid body heat loss [1, 2, 3]. Cold water immersion may accelerate the recovery process by reducing muscle damage, swelling and inflammation, muscle spasm, pain and soreness, and heat stress [4, 5]. Feel-good chemicals called beta-endorphins improve mood, promote relaxation, and relieve pain and are stimulated by both sauna and cold plunge [6].With all these benefits, it seems like cold can be the antidote to heat which hinders performance. But there’s a balance, and timing is important.

Dr. Heller says that a few minutes of a cold plunge or cold shower before aerobic or endurance exercise can prolong the time until heating up and sweating. In turn, this can increase performance [7,8]. Cyclists and runners seem to benefit from this strategy, as well as those participating in higher-intensity intermittent sprint-type exercise (soccer, tennis, volleyball) [9,10]. Runners can run farther or faster [11]. The cross-country running team at Stanford University where Dr. Heller teaches stretches first, then does a cooling period before starting a run. The benefits of cooling before a workout are especially helpful in hot climates [12].
But here’s a caveat – while heat is a limiting factor in performance – cold can be too, especially for muscles. Pre-workout cooling may impair performance for runners or cyclists participating in single sprint exercises or shorter bursts of intense exercise [13,14].

Delayed onset muscle soreness, or DOMS is that tender, burning sensation that you’ve probably felt in your muscles the day after a good workout. People generally aren’t afraid of sore muscles – they just accept it as par for the course when working out or training. But suppose the pain limits the capacity to do a workout or competition the next day or even a few days later. In that case, you might seek ways to minimize DOMS. DOMS is a result of lactic acid buildup, micro-injury to the muscles and connective tissues, inflammation, and muscle spasm. Hot and cold therapy is widely used for muscle recovery and is best applied within an hour after exercise to reduce pain. The best effects were seen with a hot pack over the affected area and cold-water immersion [15].

Cold water immersion reduces DOMS after most strength training and endurance exercises [16,17]. Effects may be sport specific. For example, volleyball players did not see much benefit of a cold plunge acutely, meaning during their first training week. After a few weeks of regular cold plunge, they did notice benefits on fatigue and soreness [18]. With some sports, becoming cold-adapted after several sessions may be necessary to see benefits.

To briefly summarize, if you do cardio or endurance exercise, a cold plunge before a workout, and/or sauna plus cold plunge right after a workout has many benefits. If your goal is to build muscle, you might want to wait a few hours before or after working out to cold plunge, or cold plunge on rest days.

Even though cold plunges are commonly used recovery techniques, the science is all over the place when it comes to specific protocols for specific workouts, sports, and for males versus females. It may take a little experimentation to understand the effects of sauna and cold-water immersion and how it impacts your workout performance. Let us know about it the next time you’re in – we love hearing about your experience!

Resources:

1. Racinais S, Wilson MG, Périard JD. Passive heat acclimation improves skeletal muscle contractility in humans. American journal of physiology Regulatory, integrative and comparative physiology. 2017;312(1):R101-r107.
2. Douzi W, Dupuy O, Theurot D, Smolander J, Dugué B. Per-Cooling (Using Cooling Systems during Physical Exercise) Enhances Physical and Cognitive Performances in Hot Environments. A Narrative Review. International journal of environmental research and public health. 2020;17(3).
3. Ross M, Abbiss C, Laursen P, Martin D, Burke L. Precooling methods and their effects on athletic performance : a systematic review and practical applications. Sports medicine (Auckland, NZ). 2013;43(3):207-225.
4. Moore E, Fuller JT, Buckley JD, et al. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports medicine (Auckland, NZ). 2022;52(7):1667-1688.
5. Bongers CC, Hopman MT, Eijsvogels TM. Cooling interventions for athletes: An overview of effectiveness, physiological mechanisms, and practical considerations. Temperature (Austin, Tex). 2017;4(1):60-78.
6. Laukkanen JA, Kunutsor SK. The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin, Tex). 2024;11(1):27-51.
7. Choo HC, Nosaka K, Peiffer JJ, Ihsan M, Abbiss CR. Ergogenic effects of precooling with cold water immersion and ice ingestion: A meta-analysis. European journal of sport science. 2018;18(2):170-181.
8. Hohenauer E, Stoop R, Clarys P, Clijsen R, Deliens T, Taeymans J. The effect of pre-exercise cooling on performance characteristics: A systematic review and meta-analysis. International Journal of Clinical Medicine. 2018;9(3):117-141.
9. Stevens CJ, Kittel A, Sculley DV, Callister R, Taylor L, Dascombe BJ. Running performance in the heat is improved by similar magnitude with pre-exercise cold-water immersion and mid-exercise facial water spray. Journal of sports sciences. 2017;35(8):798-805.
10. van de Kerkhof TM, Bongers C, Périard JD, Eijsvogels TMH. Performance Benefits of Pre- and Per-cooling on Self-paced Versus Constant Workload Exercise: A Systematic Review and Meta-analysis. Sports medicine (Auckland, NZ). 2024;54(2):447-471.
11. Tyler CJ, Sunderland C, Cheung SS. The effect of cooling prior to and during exercise on exercise performance and capacity in the heat: a meta-analysis. British journal of sports medicine. 2015;49(1):7-13.
12. Wang Y, Li S, Zhang Y, et al. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical therapy in sport : official journal of the Association of Chartered Physiotherapists in Sports Medicine. 2021;48:177-187.
13. Hotfiel T, Mayer I, Huettel M, et al. Accelerating Recovery from Exercise-Induced Muscle Injuries in Triathletes: Considerations for Olympic Distance Races. Sports (Basel, Switzerland). 2019;7(6).
14. Tavares F, Simões M, Matos B, Smith TB, Driller M. The Acute and Longer-Term Effects of Cold Water Immersion in Highly-Trained Volleyball Athletes During an Intense Training Block. Frontiers in sports and active living. 2020;2:568420.
15. Ihsan M, Abbiss CR, Allan R. Adaptations to Post-exercise Cold Water Immersion: Friend, Foe, or Futile? Frontiers in sports and active living. 2021;3:714148.
16. Roberts LA, Raastad T, Markworth JF, et al. Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training. The Journal of physiology. 2015;593(18):4285-4301.
17. Earp JE, Hatfield DL, Sherman A, Lee EC, Kraemer WJ. Cold-water immersion blunts and delays increases in circulating testosterone and cytokines post-resistance exercise. European journal of applied physiology. 2019;119(8):1901-1907.
18. Lindsay A, Peake JM. Muscle Strength and Power: Primary Outcome Measures to Assess Cold Water Immersion Efficacy After Exercise With a Strong Strength or Power Component. Frontiers in sports and active living. 2021;3:655975.
19. Lee YH, Yoon JH, Song KJ, Oh JK. Effects of Cool-Down Exercise and Cold-Water Immersion Therapy on Basic Fitness and Sport-Specific Skills among Korean College Soccer Players. Iranian journal of public health. 2021;50(11):2211-2218.
20. Grahn DA, Cao VH, Heller HC. Heat extraction through the palm of one hand improves aerobic exercise endurance in a hot environment. Journal of applied physiology (Bethesda, Md : 1985). 2005;99(3):972-978.
21. Grahn DA, Cao VH, Nguyen CM, Liu MT, Heller HC. Work volume and strength training responses to resistive exercise improve with periodic heat extraction from the palm. Journal of strength and conditioning research. 2012;26(9):2558-2569.
22. Bongers CC, Thijssen DH, Veltmeijer MT, Hopman MT, Eijsvogels TM. Precooling and percooling (cooling during exercise) both improve performance in the heat: a meta-analytical review. British journal of sports medicine. 2015;49(6):377-384.

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