Cold Plunging Instructions for Beginners

The idea of stepping into icy water may feel daunting at first, but a cold plunge offers a wide range of benefits, from improved circulation to a strengthened immune system. If you want to try it for the first time, preparedness and mindfulness are key. With the right approach, you can achieve amazing positive effects on your body.

Here are some valuable tips to help you prepare for your first cold plunge, along with a step-by-step guide.

1. Start Slowly With Cold Showers

If you have never immersed yourself in cold water before, it is important to adapt gradually. Begin with cool showers, then slowly reduce the temperature until your body becomes accustomed.

Here is a step-by-step plan to help you prepare.

• Week 1: Alternating warm and cold showers
• Week 2: 15 seconds of cold shower
• Week 3: 30 seconds of cold shower
• Week 4: 45 seconds of cold shower
• Week 5: 60 seconds of cold shower

2. Choose a Comfortable Environment

Make sure you find a safe place for your first cold plunge that has no obstacles and also allows you some privacy. Take all the time you need. You can either use one of our barrels or go into a lake with clear and clean water. Avoid rivers or strong currents, as they add unnecessary risk and are usually colder than still water.

3. Go with a Partner or Group

Cold plunging is always easier and safer with others. For your first time, consider bringing along a friend, family member, or group for support. They can help in case you feel unwell.

4. Overcome the Mental Barrier

Cold plunging is not known for comfort, especially at the beginning. Many people hesitate because of the initial shock, but once you’ve tried it, you’ll experience the invigorating benefits. The biggest hurdle is mental effort. So you shouldn’t have too many reservations, just go for it. Pushing yourself past discomfort makes you more resilient both physically and mentally.

5. Breathing and Relaxation

The right breathing technique for cold plunging can increase your body heat and prepare you well for exposure to the cold. The breathing techniques help you to ignite your ‘inner warmth’. Methods such as Wim Hof breathing, Tummo, or Buteyko can raise your body heat and calm your mind. Spend 5–15 minutes practicing before your plunge so that you feel warm going in, not shivering already.

6. Preparation Before Entering the Water

• Wear a swimsuit underneath your clothes so you don’t have to change outdoors in the cold.
• Lay out warm clothes in advance for after your plunge.
• Consider neoprene gloves or socks to protect hands and feet, as they get cold the fastest.
• Optional: measure the water temperature with a thermometer.

7. During Your First Cold Plunge

So now you’re in your cold water swimming costume, it’s cold outside, and the ice water is in front of you. Your head is still saying: NO, DON’T DO IT!

Put on your neoprene gloves and neoprene socks and get into the cold plunge. Start by immersing the lower half of your body in the ice water and then quickly immerse yourself completely. You can start with just your armpits. Don’t look at your watch. Time doesn’t matter when you’re in the cold plunge.

As soon as you are fully immersed, you will notice that your feet and hands start to ache. Your breathing is fast, and your heart is beating like crazy. That’s OK, let the cold happen, and most importantly: calm your breathing. Just breathe in and out slowly. You will notice that your body automatically relaxes and relaxes. After about 30 seconds, you will notice that it is much better; it is still uncomfortable, but it is less bad than at the beginning.

1-3 minutes, that’s all it should be. Don’t overdo it, you still have plenty of time to practise!

! Leave the water immediately if you feel dizzy, numb, or start shivering uncontrollably.

8. After Your Cold Plunge

After you have enjoyed the cod plunge, it is important to warm your body up again carefully and slowly. There is no need to rush here, as it is even dangerous to get warm again too quickly. Your cold blood from the periphery must be slowly mixed with the warm blood again. You can therefore do the Horse Stance immediately after the ice bath.

In the Horse Stance, you simply squat down so that your legs are slightly tense and move your arms alternately from side to side. You can also make noises as you do this. It’s a bit like the haka dance and warms you up well. You can also shadow box or walk – anything that involves movement is good. But don’t start moving too quickly, start slowly and then gradually move faster. Just like a cold car, you need to get it up to operating temperature before you go full throttle on the highway.

After 1-3 minutes of Horse Stance or other exercise, simply dry off quickly and put on as many clothes as you can. Follow the onion principle, a lot helps a lot, especially many layers also makes you particularly warm. If you have tea or other warm drinks, this will certainly help afterwards.

You’ll notice that you’ll be freezing for quite a while. And also that if you go in without gloves or neoprene socks, your hands and feet can be very clammy. That’s not exactly helpful when getting dressed, but you have to get through it. And of course, it’s much easier if you’ve laid out all your clothes beforehand.

9. Consistency Is Key

As the saying goes: after the cold plunge is before the cold plunge. Repetition is essential. The more regularly you practice, the more your body adapts, and the stronger the positive effects will become.