Why You Should Start Cold Plunging (And How to Do It)

You’ve probably heard a lot about cold plunging by now. You might be wondering why in the world anyone would want to plunge themselves into cold water. It might sound a little crazy, but there are actually some great benefits to this unusual practice.

In this post, we’ll break down the science behind cold plunging, and show you how to do it safely and effectively. We’ll also cover the many benefits of this ancient practice, from reducing inflammation to increasing energy levels.

What Is Cold Plunging?

Cold plunging is the practice of submerging yourself in cold water for an extended period of time. Despite what it sounds like, it’s a really great way to improve your health. It is a technique that a lot of athletes use to improve their performance, and there’s a good reason why.

Is Cold Plunging Safe?

The answer is yes, as long as you’re doing it correctly. For example, if you have a heart condition, then it’s best to avoid cold plunging altogether.

But for the majority of people, cold plunging is a great way to improve your health and well-being. Not only does it help your body get rid of toxins, but it can also boost your immune system, improve circulation, and make you feel more alert and energized.

Cold Plunge Risks

Before you take the plunge (pun intended), there are a few things you should know.

First of all, always consult a doctor before starting any new fitness routine. If you have any health conditions, cold plunging may not be right for you. 

For one, you could get a cramp. This is especially likely if you haven’t been working out regularly or if you’re not used to swimming in cold water. So it’s important to ease into cold plunging and start by dipping your feet in first.

There’s also the risk of getting hypothermia. This is more likely if you stay in the cold water for too long or if the water is particularly cold. So always listen to your body, and get out of the water when you start feeling uncomfortable.

Cold Plunging Reduces Anxiety

When you’re anxious, your heart rate increases. Your blood pressure also rises. However, cold plunging can make you feel calmer and less anxious because it lowers your heart rate. It also increases endorphins, which are the feel-good hormones in your brain. 

Benefits of Cold Plunge After Workout

If you’re not already cold plunging, then you’re missing out on some serious benefits. It might not be the most comfortable thing in the world, but it’s definitely worth it. Below are some benefits of doing it. 

Relieves Muscle Pain

When it comes to relieving muscle pain, cold plunging is one of the best techniques out there. It’s simple, it’s quick, and it’s incredibly effective.

Take a cold shower or immerse yourself in a cold pool or lake. The shock to your body soothes sore muscles, which helps relieve the pain.

Increases Energy Levels

When you plunge yourself into cold water, your body goes into survival mode. This triggers a release of noradrenaline, which gives you a boost of energy that can last for hours.

Helps Reduce Depression

Cold plunging also helps reduce depression. Studies have shown that taking cold showers is a potential treatment for depression.

Helps Improve Circulation

Cold plunging helps improve circulation. When you plunge into cold water, your body has to work hard to warm itself back up. This sends blood rushing to your organs, which helps them function better. 

Cold Plunging Helps Reduce Inflammation

Inflammation is your body’s natural response to injury, and it’s also responsible for the pain and swelling you experience after a hard workout. That’s why cold plunging is so effective—it helps reduce inflammation and speed up the healing process. 

How to Do a Cold Plunge Properly

The key to a successful cold plunge is to do it gradually. Start by immersing your feet in the cold water, then slowly work your way up your body. And if you’re really brave, you can even add ice to the mix.

But be warned, this isn’t for the faint of heart. The initial shock of the cold water can be a bit overwhelming, but it’s worth it in the end. 

How Often Should You Cold Plunge?

How often you should cold plunge depends on your individual needs and goals. Ideally, you should take a cold plunge every day. But not everyone can commit to that. So if you can’t do it every day, try to do it at least three times a week.

How Long to Stay in a Cold Plunge?

You can start with as little as 30 seconds and work your way up to a minute or two. But if you’re really daring, you can try a cold plunge for up to 10 minutes. Just don’t stay in for too long, or you’ll risk hypothermia.

Once you’re in the pool, make sure to relax and let the water do its thing. Don’t fight the cold—it’s supposed to be uncomfortable. Just breathe and let your body adjust. And remember, the more often you do this, the easier it’ll get.

Cold Plunge Temperature

The key is to make sure the water is cold enough. It should be between 45 degrees Fahrenheit and 55 degrees Fahrenheit, which is the temperature of most cold plunge pools. If the water is too hot or too cold, it won’t have the same benefits.

What to Expect After Your First Cold Plunge

The good news is that it’s not as bad as you think. In fact, most people feel really good after a cold plunge.

Here are a few things you can expect:

  • You’ll feel really refreshed and energized.
  • You’ll be less sore after a workout.
  • You’ll experience better mental clarity.
  • You’ll have a stronger immune system.
  • You’ll look and feel younger.

Tips for Making Cold Plunging More Comfortable and Enjoyable

Here are a few tips to make cold plunging more comfortable and enjoyable for you:

Start With a Cold Shower

The first step is to start showering with cold water. Not ice-cold, but cold enough that you get a little bit of a shock. It might be tough at first, but your body will get used to it. And once it does, you’ll start to feel the benefits. 

Go Slowly

The first time you try cold plunging, you might want to start with just a few seconds under the cold water. As your body gets used to it, you can increase the time.

Focus On the Hands and Feet

These are the parts of your body that are going to be the most sensitive to the cold, so it’s important to take your time and really allow the water to penetrate these areas. Try to stay in the water for as long as possible. The longer you can tolerate it, the better the results will be. 

Practice Breathing

When you’re cold plunging, the main thing you need to focus on is your breathing. This is especially important in the beginning when your body is trying to adjust to the cold. 

If you can, try to take deep breaths and hold them for a few seconds. This will help get your body used to the cold and keep you calm. The key is to stay calm and focus on your breathing. 

Invest In A Good Sauna

BZB sauna

This is key because you’ll be spending a lot of time there. Make sure it’s big enough for you to move around in and has plenty of heat. BZB offers high-quality outdoor sauna kits you can check out.

Get A Cold Plunge Tub

Cold plunge tub 170

This is something you can do yourself, or you can purchase a cold plunge tub from us here.

Fill your tub with cold water. Make sure the water is deep enough so that your head is submerged. Get in and dunk your head under the water. Hold it there for as long as you can. Come up for air and repeat the process. Once you’re finished, dry off and go about your day!


So, what are you waiting for? Start cold plunging today! Not only will it help improve your mental health, but it will also boost your energy, mood, and overall well-being.


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