Studies suggest that spending a total of 11 minutes per week in cold water at an uncomfortable but safe temperature is optimal. Start with short sessions of 1-2 minutes, 3-4 times a week, and gradually increase the duration as you become more comfortable. Experienced users typically plunge for 3-4 minutes per session. Always listen to your body and exit the plunge if you start to feel dizzy or experience excessive pain.

The ideal temperature for a cold plunge depends on individual preferences and the duration of the plunge. For beginners, start at 60°F for 2 minutes daily for one week, then reduce to 55°F for the next week, and finally 50°F in the third week. Exercise caution with temperatures below 50°F for safety and consistency reasons. Always adjust according to your personal comfort and tolerance level.

As you step into the tub, take a deep inhale through your nose, and as you lower your body, exhale forcefully through your mouth in one breath. Keep your arms out of the water for the first minute. Focus on taking deep, slow breaths. A helpful technique is box breathing, which involves inhaling, pausing, exhaling, and pausing for 4 seconds each. Mentally overcoming the first 30 seconds is the biggest challenge; it gets much easier as your body adjusts.

Cold plunging can be done at various times depending on your goals. It is highly recommended after a cardio workout to aid in muscle recovery. Avoid cold plunging within 8 hours after a strength training session, as it may stunt muscle growth. Cold plunging in the morning can also be beneficial to energize your body and mind. However, avoid cold plunging right before bed, as it can make it difficult to fall asleep.