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.
A beginner's guide to: Cold plunge
cold water immersion, cold therapy, ice bath, wild swim, polar bear dip, polar plunge
In a hurry and don't have any questions?
Check out our safety recommendations.
Grab your swimwear and a towel.
Head to a cold water source near you - make sure it’s safe for swimming!
Get ready to plunge!
Once you are set up, head to our Practice Guides and get started.
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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?
What a cold plunge looks like
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.
Reduces post-exercise soreness
Focus area: Recovery (Impact rating: High)
Improves stress tolerance through practice
Focus area: Resilience (Impact rating: High)
Energising boost, leaves you feeling more upbeat
Focus area: Lightheartedness (Impact rating: Medium)
Builds self-discipline
Focus area: Agency (Impact rating: Medium)
Short-term energy boost
Focus area: Vitality (Impact rating: Medium)
People who love a cold plunge
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Real people's experiences
Starting a cold plunge? Read this first
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.
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!
Ice bath
Ocean plunge
Lake plunge
Safety
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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.
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Start with the minimal recommended durations.
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Enter and exit the cold plunge slowly and carefully.
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Stop immediately if you feel severe discomfort or dizziness.
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Avoid doing cold plunges alone to ensure help is available if needed.
What you might experience
🤔
”Am I brave enough to do this?“
😆
”Here I go!”
😮💨
”Deep breaths, I can do this.”
🥶
“Should my skin feel numb?”
😵💫
”Let me outta here.”
🤩
”That was incredible!”
What you need to know about a cold plunge
Wondering whether you should start on your own, in a group or 1:1 with a teacher? Explore the table below and discover everything you need to know to get your practice started, right now.
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Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
The ancient Romans popularized the use of cold baths in their bathhouses.
The shock from cold plunges can trigger the release of endorphins.
Cold plunges can boost the immune system by increasing white blood cells.
Japanese samurais used cold plunges for mental and physical conditioning.
Popular memes
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10 memes
Academic research we rate
Effects of cold water exposure on stress, cardiovascular, and psychological variables
Briganti, G. L., Chesini, G., Tarditi, D., Serli, D., & Capodici, A. (2023). Effects of cold water exposure on stress, cardiovascular, and psychological variables. Acta Physiologica, 239(4). Portico. https://doi.org/10.1111/apha.14056
Refreshing the Mind and Body: Exploring the Mental Health Benefits of Cold Water Immersion
Sadeghi, H. (2023). Refreshing the Mind and Body: Exploring the Mental Health Benefits of Cold Water Immersion. Journal of the Osteopathic Family Physicians of California, 02(Online First), 1–5. https://doi.org/10.58858/020104
Effect of a single immersion in cold water below 4 °C on haemorheological properties of blood in healthy men
Teległów, A., Genç, H., & Cicha, I. (2024). Effect of a single immersion in cold water below 4 °C on haemorheological properties of blood in healthy men. Scientific Reports, 14(1). https://doi.org/10.1038/s41598-024-58731-2
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7 research pieces
Introduction guides from around the web
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