How to Create a Cold Plunge Routine: A Beginner's Guide

How to Create a Cold Plunge Routine: A Beginner's Guide

Cold plunging has gained immense popularity for its powerful benefits—boosting energy, improving mood, enhancing mental clarity, and promoting overall well-being.

Whether you're seeking to build resilience, recover faster from workouts, or simply jumpstart your day, creating a cold plunge routine can be a transformative addition to your wellness journey.

Here’s how you can establish a sustainable cold plunge routine.

1- Commit to a 21-Day Challenge

Building any new habit requires consistency, and one of the best ways to create a lasting routine is through commitment. Start with a 21-day cold plunge challenge. This period helps your brain form a new habit by repeatedly practicing the behaviour until it becomes second nature. This process, known as neuroplasticity, reshapes your brain to integrate this habit as part of your daily life.

2- Pick the Right Time of Day

Cold plunging is most effective when it fits seamlessly into your daily schedule. Some people love plunging first thing in the morning for an instant energy boost, while others prefer midday to break up the day. Although plunging at night is possible, remember that cold exposure can be highly stimulating. Morning plunges are especially popular because they deliver the same rush as a strong cup of coffee!

3- Find Your Ideal Temperature

The key to a successful cold plunge session is setting the water temperature that works for you. Beginners should start with water temperatures between 55-60°F (13-16°C). This range is cold enough to challenge your body but not overwhelming. As you become more accustomed, you can gradually decrease the temperature. A good indicator is being able to stay in the water for about 10-30 rounds of slow, controlled breaths.

4- Enter on the Exhale

When you're ready to step into the cold plunge, take a moment to prepare mentally and physically. Focus on your breathing—take long, deep breaths to calm your mind and body. Step into the plunge on a long exhale, which helps manage the initial shock and allows for a smoother entry. As you submerge, continue focusing on your breath to stay centered.

5- Focus on Your Breathing

Once you're in the plunge, count your breaths instead of focusing on time. Aim for 10-30 slow, deep breaths, with each breath taking 3-4 seconds. This mindful breathing calms the body and quiets the mind, helping you connect with your physical state. It also helps your body respond positively to the stress, reinforcing a sense of control and resilience.

6- Feel the Benefits Daily

Cold plunging isn't just about enduring the cold—it's about reaping the energizing and grounding benefits. As Wim Hof famously says, “Get high on your own supply” by experiencing the natural endorphin rush that comes with cold exposure. Whether you're managing a busy work life, caring for your family, or seeking more balance, cold plunging helps you.