Cold plunge guide for beginners
Start with a short cold plunge: 30 seconds to a couple of minutes is plenty for a beginner. The first minute is the hardest because cold water triggers a gasp reflex and fast breathing, so lower yourself in slowly and focus on long exhales. In one study, regular winter swimmers totaled about 11 minutes of cold per week. Skip plunging alone in open water, and check with a doctor first if you have heart problems.
Cold plunges near you
The first minute
When you hit cold water, your body takes a sharp, involuntary gasp and starts breathing fast. That's cold water shock, and it's the main reason cold water is dangerous.
“You have about a minute to prevent or stop yourself from hyperventilating.”
Washington State Parks, on cold water shock
It doesn't take ice water. Washington State Parks warns that "even water temperatures in the 70s can cause cold water shock."1
- Get in slowly. Feet, legs, then chest. Don't jump in or put your head under on the first try.
- Breathe out long and slow through the first minute. The panic fades as your breathing settles.
- Keep your hands out at first if they get painful. Hands and feet chill fastest.
How long and how often
| You are | Time in the water | How often |
|---|---|---|
| Brand new | 30 seconds to 1 minute | A few times a week |
| Getting used to it | 1 to 3 minutes | As often as you enjoy it |
| Experienced | A few minutes | By feel |
For a reference point: in a 2021 study, young men who winter-swim and use saunas averaged about 11 minutes of cold water per week in total, spread across sessions.2 That's a small study of 8 men per group, so it's a data point, not a target.
Plunge on its own or with a sauna
Many studios pair plunges with saunas so you can alternate. Set up rounds here:
Warm up afterward
Your core temperature can keep falling for a few minutes after you get out. Dry off, put on warm clothes, move around, and don't drive until you've stopped shivering.
Safety rules
- Never plunge alone in open water.
- Get out right away if you feel numb, confused or can't stop shivering.
- No alcohol before or during.
- Talk to a doctor first if you have heart or blood pressure issues or are pregnant.
Try one before you buy one
A studio session is the cheapest way to find out whether you'll stick with it. Search for places near you above, or read our home cold plunge buying guide.
Cold plunges near you
Common questions
How long should you stay in a cold plunge?
Beginners: 30 seconds to 2 minutes. People who plunge regularly often stay a few minutes. There's no official standard, and longer isn't automatically better. Get out if you feel numb, confused or start shivering hard.
How cold should a cold plunge be?
Cold enough to be uncomfortable. Washington State Parks notes that even water in the 70s °F can cause cold shock, so a plunge doesn't need to be icy to have an effect. Studio plunges are usually much colder; ask staff the temperature.
Is a cold shower as good as a plunge?
It's milder, since water only hits part of your body at a time, but it's an easy, free way to start.
Should I plunge before or after a workout?
Many people prefer cold after cardio or at the end of the day. Some lifters avoid cold right after strength training, worried it could blunt muscle gains. The research on that is still developing.
Who shouldn't cold plunge?
Check with a doctor first if you have heart disease, high blood pressure, Raynaud's, are pregnant, or take medicine that affects heart rate or blood pressure.
Sources
- Cold water shock: what it is and how to protect yourself Washington State Parks
- Altered brown fat thermoregulation and enhanced cold-induced thermogenesis in young, healthy, winter-swimming men (Søberg et al., Cell Reports Medicine, 2021) Peer-reviewed study, 8 men per group