Cold plunge
cold water immersion, cold therapy, ice bath, wild swim, polar bear dip, polar plunge
A cold plunge involves immersing yourself in cold water for a short period of time. You could cold plunge into a bath full of cold water and ice cubes, or go swimming in the cold ocean or lake.
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What is a cold plunge?
The cold plunge has surged in popularity over recent years due to its many health benefits and is usually performed by getting into a cold ocean or lake, or a bath filled with cold water and ice multiple times a week.
For cold plunge benefits, the water temperature should be between 10°C to 15°C/50°F to 59°F. In this range, the body experiences the physiological stress necessary to trigger the beneficial effects like improved circulation and reduced inflammation, while still being safe for most people.
It’s also known for boosting mental clarity and resilience, as the cold forces your body to focus and control your breath. For beginners, starting with shorter sessions – just 1-3 minutes – is enough to reap the benefits. Over time, you can increase the duration as you become more comfortable with the cold. Whether you’re looking to recover faster from exercise or build mental toughness, cold plunges are a refreshing way to support overall health.
Are you ready take the plunge and feel the benefits for yourself?
Bursts that feature cold plunge
Wellbeing benefits
Why a cold plunge is good for you
Emerging findings indicate Cold plunge speeds physical recovery and reduces inflammation. Many people experience quick mood lifts and better stress adaptation with regular practice.
A cold plunge has been shown to enhance positive emotions and reduce negative emotional states. Studies have shown that after taking the plunge, participants report feeling more active, alert, attentive, proud and inspired, with reductions in distress and nervousness (Yankouskaya et al., 2023).
Repeated cold plunges may actually lead to improvements in cognitive performance over time (Jones et al., 2019).
The improvements in your mood and emotional state (that a cold plunge can contribute to) may even enhance social interactions and relationships (Sadeghi, 2023).
A cold plunge can reduce your feelings of general fatigue and leg soreness following physical activity, contributing to physical recovery (Rowsell et al., 2009).
Common styles
So maybe you've already tried cold showers and are looking for more of a challenge? There are a few different ways to make this happen. Take a closer look and see what takes your fancy!
Purchase a portable ice bath to put in your backyard, or use your indoor bathtub. Fill it with water and ice. Or visit a recovery centre and try their purpose-built cold plunge pools.
Search for a group of like-minded ocean plungers and experience a cold plunge together out in the wild.
Similar to an ocean plunge, search for a group of like-minded plungers at a lake or body of water near you and head in safely.
Self-led, one-on-one, or in a group
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
Recommendation for first-timer
3rd pick
If you want to keep your plunge private, simply purchase a portable ice bath to put in your backyard, or just use your bathtub. Fill it with water and ice, and get plunging (with someone nearby for safety).
2nd pick
1:1 instruction offers personalised guidance but is more niche. It’s best suited for those seeking tailored support, such as athletes or individuals looking to master cold exposure safely.
1st pick
As a beginner, we recommend that you practice your cold plunge with a group IRL for safety.
Simply Google “outdoor cold plunge near me”, or search Facebook groups for cold plunge communities or meet-up groups, and choose a group or location that sounds right for you.
Availability
Widely
Using your bath at home or an ice bath in your backyard means that you will be able to plunge as often as you need to, and at a time suitable for you.
Moderately
1:1 instruction is more commonly found in larger cities, especially through cold therapy instructors or specialised trainers. Virtual coaching options are also becoming available for those in remote locations. Consider if this will be suitable for your particular situation.
Moderately
You may need to travel to get to the beach or lake, but groups like this have grown in popularity in recent years and should be relatively easy to find and plunge with.
Average cost per session
Free or low cost
If doing it at home, it is a very inexpensive practice. You only have to pay for the water you are using, as well as any ice.
Expensive
Personalised coaching costs between $100–$200 per session, depending on the instructor and their expertise. This may be part of a broader wellness or recovery package, including breathwork and mindset coaching.
Free or low cost
On a budget? A group IRL plunge uses what nature has given us – the ocean or a lake. So although you will need to consider the cost of traveling to and from your plunging location, this is an incredibly cost-effective option.
Special equipment required
None or minimal
**Ice bath:** May cost between $46-$1800, depending on the quality and functionality of the ice bath.
**Ice:** Minimal cost ****from your local supermarket.
anywhere
We also recommend swimwear for comfort and a towel.
None or minimal
Instructors may guide you in specialised setups but don’t require unique equipment beyond a cold plunge tub or natural water source. They focus more on breathwork and technique rather than additional tools.
None or minimal
No equipment will be needed for an ocean plunge or a lake plunge. However, you would need swimwear, a towel and clean dry clothes for after your plunge.
Potential for socialisation & community
Mostly solo
Cold plunging at home offers a more private experience, though we still recommend having someone nearby for safety.
Mostly solo
1:1 sessions are focused on you and the instructor. The emphasis is on tailored coaching rather than community, though you’ll receive valuable personalised feedback and guidance throughout the process.
Highly social
Taking a cold plunge with a group of like-minded people is a very social experience and can provide a fantastic opportunity for bonding.
Safety & skill building
Consider risks
We recommend that you plunge with someone nearby.
It’s up to you to pay close attention to the recommendations offered, as well as to your body, to minimise safety risks.
You will need to make your own assessment on whether adding time to your immersion will be suitable for you.
Safe & fast
1:1 instruction offers the most personalised feedback, ensuring that you build cold exposure skills safely and effectively. Coaches will guide you through breathing techniques and mental strategies to overcome discomfort.
Mixed results
Even when plunging with a group, it will still be up to you to pay close attention to the recommendations offered, as well as to your own body, to minimise safety risks.
You will need to make your own assessment on whether adding time to your immersion is suitable for you
Space or privacy required
Minimal
Using the bath in your home or an ice bath in your backyard will provide the most privacy. A backyard ice bath will need approximately 1.5x1.5m of space depending on the size of the bath you choose.
Some required
For 1:1 coaching, you’ll need a quiet, distraction-free space to practice. The coach may guide you through the process at a wellness center, in your own setup, or even remotely via virtual coaching.
Minimal
Some privacy may be required so you can change in and out of your swimwear comfortably, however, the plunge itself will be with the group.
Ease of scheduling
Very flexible
You can easily plunge at home to fit in with your busy schedule.
Need to plan
1:1 instruction requires scheduling with the instructor’s availability. Some coaches offer flexibility, but finding a consistent time slot may take coordination, especially in busier wellness centres or virtual setups.
Quite rigid
Plunge days and times may be pre-scheduled and/or dependent on weather, so you may have to hunt around for a location, day, and time that suits you.
Setup time
Up to 30 mins
This is a quick setup at home if you have ice on hand. If not, allow time for purchasing.
Simply fill your bath up with water, empty in the ice, set a timer and plunge.
Over 30 mins
- Driving to and from the cold water source.
- Preparing for 1:1 instruction takes more planning, especially if done remotely. You’ll need to ensure you have the right equipment and a private space ready for the session. Setup time may increase slightly when using a coach.
Over 30 mins
- Driving to and from the beach or lake.
- How long it will take to locate your group and discuss any needs with the facilitator or ask any questions you may have about the practice.
- Get changed and ready to plunge.
Active practice time
Under 20 mins
We recommend that you start with a 30-second plunge as a beginner, slowly increasing your immersion time to 2-3 minutes once it feels comfortable for your body.
Do not exceed 10 minutes.
Under 20 mins
Your coach may recommend that you start with a 30-second plunge as a beginner, slowly increasing your immersion time to 2-3 minutes once it feels comfortable for your body.
The actual plunge duration may be short, but the session might include warm-up and cool-down periods or breathwork.
Under 20 mins
We recommend that you start with a 30-second plunge as a beginner, slowly increasing your immersion time to 2-3 minutes once it feels comfortable for your body.
Do not exceed 10 minutes.
Unexpected advantages
Random
If you can’t handle excited people yelling at the ocean before your morning coffee then you don’t have to.
Random
You might save money after a cold plunge, because then your regular showers will feel too hot, and you’ll have to get out quickly to avoid the warmth.
Random
Want the ultimate bragging rights? You can now join the ranks of the polar bears with your newfound cold endurance.
Academic research we rate
- 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
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- The Effect of Cold Exposure on Cognitive Performance in Healthy Adults: A Systematic Review
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- What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? A systematic review
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- The Thermal Effects of Water Immersion on Health Outcomes: An Integrative Review
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- Effects of cold water exposure on stress, cardiovascular, and psychological variables
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- Evaluation of cognitive performance and neurophysiological function during repeated immersion in cold water
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- Multiple Cold-Water Immersions Attenuate Muscle Damage but not Alter Systemic Inflammation and Muscle Function Recovery: A Parallel Randomized Controlled Trial
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- Cold Water Immersion Therapy for Post-Exercise Recovery: Systematic Literature Review
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- Refreshing the Mind and Body: Exploring the Mental Health Benefits of Cold Water Immersion
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- Effect of a single immersion in cold water below 4 °C on haemorheological properties of blood in healthy men
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Safety
We know that you are almost ready to take the plunge. But before you do, there are some important things to keep in mind. Cold plunges are safe for most people, but these helpful tips will make sure that your first icy plunge will be the first of many.
- Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
- Start with the minimal recommended durations.
- Enter and exit the cold plunge slowly and carefully.
- Stop immediately if you feel severe discomfort or dizziness.
- Avoid doing cold plunges alone to ensure help is available if needed.
What you might experience
So you’re at the beach, and you’re finally ready to take your first cold plunge. You might feel a little nervous or anxious. You know that hitting that cold water will be a shock to the system, but you can’t really imagine what that will feel like.
You’re doing it! You’re walking forward into the cold ocean with a group of fellow plungers. As the icy water hits your skin, you may be shocked, and you may start to question whether or not to continue, but keep going. You can do this… and if you don’t, you can always hop out sooner rather than later.
The initial shock of the water may make your heart rate increase, your blood pressure increase and your breathing quicken, so concentrate on slowing down your breath.Breathe in through your nose and out through your mouth in a slow and controlled manner. This is the best way to get past the shock of the cold water, safely.
You can do this.
After about 30 seconds of being in the water, the initial shock will wear off, and your skin will start to feel numb. This is normal because you are in cold water. Remind yourself just how good this will be for your muscle recovery, and how wonderful it will be to improve your mental clarity.
By this stage, you might be more than ready to leap out of the water and find some warmth. Pay attention to how your body feels here. If you are feeling beyond uncomfortable or in any pain, then get out of the water immediately and get warm. Do not push too early, you will build up your tolerance over time.
And then, guess what? It’s time to get out!
Aaah, here come the endorphins... You’ve finished up, and although you are still pretty cold, you are wrapped up in your towel and are starting to warm up. You’ll probably feel alert and energised, and are ready to take on the day ahead. So, was it worth it? Yes, it absolutely was!
Now, just get ready to do it all again... 😉
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