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.
A recovery modality that uses cold water immersion to reduce inflammation, improve circulation, and aid in muscle recovery through controlled exposure to cold temperatures.
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.
Enter the cold plunge pool and find a comfortable seated or standing position, ensuring your body is submerged up to your shoulders.
Exit the cold plunge pool when your session is complete, maintaining the same relaxed posture throughout the session.
Breathe deeply, stay relaxed, listen to your body, maintain calm breathing, exit if needed
Staying too long, not breathing properly, panicking, ignoring discomfort, excessive shivering
Gradually decrease water temperature, increase session duration, try contrast therapy, practice breathing techniques, add meditation.
Start with shorter sessions, use warmer water, focus on relaxation, practice proper breathing, listen to your body.
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.