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Cold Plunge

A recovery modality that uses cold water immersion to reduce inflammation, improve circulation, and aid in muscle recovery through controlled exposure to cold temperatures.

Exercise Overview

Category

Thermal Recovery

Difficulty_Level

Intermediate

Technique

Enter a cold plunge pool or container with water temperature typically between 50-60°F (10-15°C). Submerge your body up to your shoulders and remain in the water for 2-5 minutes, breathing deeply and staying relaxed.

Starting Position

Enter the cold plunge pool and find a comfortable seated or standing position, ensuring your body is submerged up to your shoulders.

Finishing Position

Exit the cold plunge pool when your session is complete, maintaining the same relaxed posture throughout the session.

Form Cues

Breathe deeply, stay relaxed, listen to your body, maintain calm breathing, exit if needed

Common Mistakes

Staying too long, not breathing properly, panicking, ignoring discomfort, excessive shivering

Progression Tips

Gradually decrease water temperature, increase session duration, try contrast therapy, practice breathing techniques, add meditation.

Regression Tips

Start with shorter sessions, use warmer water, focus on relaxation, practice proper breathing, listen to your body.

Safety Notes

Never use cold plunge alone if you have health concerns. Exit immediately if you feel dizzy, nauseous, or excessively uncomfortable. Avoid cold plunge if you have certain medical conditions. Warm up gradually after the session.