So, Exactly How Long Should You Cold Plunge?

Adds Dr. Mohr, “For those who go to the gym regularly, [short cold plunges] could mean less muscle and joint soreness, improved joint function, and maybe even quicker recovery.” Remember, during workouts, small microtears in muscle fibers can cause inflammation, and recovery involves repairing this acute damage. However, adaptation occurs as the body strengthens these repaired tissues over time, making them more resilient to future stress. When cold water hits pause on the inflammation that naturally occurs after a hard workout, it might also diminish the adaptations that make your muscles grow bigger and stronger over time.

Moderate Cold Plunges

If you stay between two and five minutes, then you’re firmly in the moderate cold plunge camp. At this duration, Chandler says that the longer you stay in, the more your blood circulation improves. This increase in blood flow may lead to faster recovery from your difficult workouts. “When you plunge into cold water, your blood vessels tighten and then expand as your body tries to warm up,” explains Dr. Mohr. “This theoretically helps flush metabolic waste from your muscles and increases the circulation of oxygen-rich blood. Good circulation post-workout helps heal muscles faster by maximizing the benefits from your exercise.”

But don’t discount the mental benefits of a moderate cold plunge. “[Moderate cold plunges] also build mental resilience,” adds Chandler. “Extended exposure helps build mental toughness and a stronger stress response.”

Long Cold Plunges

If you make it over five minutes (and that’s certainly an accomplishment), there’s some evidence that you might increase your rate of fat loss due to a heightened metabolic rate—though the jury is definitely still out on that. That said, this is also the period when you should start paying attention to how your body feels. Shivering, chest pain, lightheadedness, or changes in skin color are all signs of hypothermia and clear indications that you’ve overstayed your welcome in the ice bath.

How to Make the Most Out Of Your Cold Plunge

Even if you’re only chilling in the cold plunge for a few minutes, there are strategies to make sure you’re getting the most out of your cold plunge time. Here’s how to max out with minimal temps.

Build Your Tolerance Over Time

This is one situation where it’s completely fine to dip a toe into the (very cold) water before cannonballing into the cold plunge life. “If you’re going to cold plunge, I’d suggest cold plunging from three to five minutes, but this can vary based on your tolerance and it’s important to start low to build that tolerance,” advises Dr. Mohr. “It’s important to listen to your body and adjust accordingly.” He recommends starting with shorter times (even just 30 seconds) and gradually adjusting your duration and temperature over time.

Try a Dress Rehearsal

Some scene setting can work wonders for your cold plunge benefits. On dry land, Buckaloo and Chandler guide clients through slow, deep breaths they can emulate once they get into the cold plunge. Buckaloo even has her clients act out the rushed, quick breathing they’ll experience once they get in the tub so they can practice calming themselves down. Chandler recommends thinking positive thoughts so you slip into the icy water with a chill mindset to match.

Practice Your Breathwork

Once the plunge begins, you’ll probably have to remind yourself to keep inhaling and exhaling. “Focus on slow, deep breaths with slow exhales,” advises Chandler. “Proper breathing techniques can help calm your nervous system, prevent hyperventilation, and calm the shock response, allowing you to plunge longer.”

Don’t Forget to Cool Down (or, Rather, Warm Up)

Afterward, you’ll want to reenter the world gently. “After your plunge, keep moving and warm up your body slowly with a towel and dry clothes,” offers Chandler. “Let your body return to a normal temperature naturally.” And don’t forget to enjoy all those endorphins. “You’re going to get a release of happy brain chemicals over time, and then your body’s going to heat back up, and typically you’ll feel energized,” says Buckaloo. You can also jump in a sauna or steam room for some contrast therapy.

Cold Plunge Whenever You Can

Research hasn’t yet put a finger on how often you should cold plunge to reap the rewards, but Chandler’s general beginner regimen is roughly two two-minute soaks a week. “The goal is to get accustomed to the cold water and practice techniques that will allow you to extend your plunge duration over time,” he says. “I’d recommend beginners start at a more comfortable temperature (50 degrees) and gradually build up to a colder plunge.”