Taking the Plunge: A Guide for the Cold-Curious

Let’s face it, there are very few of us for whom lowering oneself into freezing cold water has any appeal—it’s unpleasant… at best. But many of the few who habitually plunge themselves into cold water speak of it with an almost spiritual reverence. Wim Hof, perhaps the world’s best-known cold advocate has been quoted as saying “For me, cold is God.” Those who regularly go for cold-water swims or plunges say the practice confers on them healing, strength, and even awakening. And even if you question the veracity of these claims, it is hard to deny that regular cold plunging makes people feel good, in the kind of dopamine-induced way that inspires them to want to talk about it and spread its gospel.

If you find yourself ready to take the plunge, our best advice to you is to take it slow—if you ease into it, you’re much more likely to welcome cold plunge into your life as a daily practice. Here is a basic guide to help the cold plunge neophyte dip their toes in the water:

1. Know Yourself: What is your current comfort-level with cold? Does the idea of cold plunge seem exciting or terrifying? What experiences in cold water have you had so far and how did they go? The answers to these questions will help you decide where to start. And while short periods of cold immersion are generally considered safe for most people, please check with your healthcare provider before you begin. Individuals with cardiovascular disease, hypertension, Reynaud’s Syndrome, high blood pressure, circulatory problems, and those who are pregnant or have a pacemaker should not try cold water immersion without medical clearance and/or supervision.
2. Start with Showers: The easiest way to begin a cold water immersion practice is to add a cold shower to the end of your regular bathing routine. After a hot shower, turn on just the cold water and enter the stream for 30 seconds, making sure your whole body, especially your head and neck, is exposed to the cold water. Over the next several days experiment with gradually adding time to the cold portion of your shower, up to 5 minutes in duration, and assess both your body’s response and how you feel physically and mentally in the following 24 hours.
3. Try a Tap-Cold Bath: Fill up the bathtub with cold water from the tap — the temperature will vary with your climate, but will probably be closer to the top end of the range indicated for cold water therapy, somewhere around 15ºC (59ºF), and will warm slightly as you fill the tub and sit in the water. Step into the water and using your hands, splash water onto your face. Take a moment to mentally prepare, then lower yourself into the water and stay immersed for up to 30 seconds. Stand up for 10-20 seconds and repeat.
4. Use a Cold Plunge Tub: The final step is full immersion up to the neck in very cold (4º-15ºC or 39º- 59ºF) water for short periods of time. You can fill a tub with ice and water, or use a purpose-built cold bath like the Eureka Cold Plunge Spa. Start with a manageable time goal of 1-2 minutes and choose a breathwork exercise to help you focus. Be prepared with towels, warm slippers and clothing for when you exit the tub. After your first plunge gradually increase the length and frequency of your cold water immersion experiences, but pay close attention to how you feel in the 24 hours afterwards—it takes a lot of energy to rewarm your body after cold water immersion, so if you find yourself depleted, reduce the length and number of your cold plunges to the point where you feel energized again.

No matter where you begin, proceed a little at a time, paying attention to your body and using common sense. It should be uncomfortable and challenging, but it should not be unbearable or cause negative lasting effects. Over time you may find yourself embracing the discomfort and getting strangely excited about the cold. You may feel your energy improve along with your confidence and determination, and you may also experience other positive health changes in your life. You may even find yourself singing the praises of getting cold to anyone who will listen!

Read more about the Eureka Cold Plunge Tub here.