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If you’re new to cold plunges, it’s important to start slow and ease into the practice. For beginners, 1-3 minutes in water between 10-15°C (50-59°F) is a good starting point. This short duration lets your body begin to acclimate to the cold without overwhelming your system.
As you get more comfortable with cold exposure, you can gradually extend your time in the water, aiming for 5-10 minutes as your tolerance improves. The key is to allow your body to adapt over time rather than pushing yourself too hard, too soon. Cold plunges can be mentally and physically demanding, so always listen to your body, and exit the water if it feels too intense. After your first 6-7 immersion for 1-3 minutes, you can start gradually increasing the time.
When you first enter the cold water, the shock can be jarring. Practicing deep, controlled breathing is crucial to help manage that initial reaction and stay calm. Techniques like slow, rhythmic breathing or box breathing can help you settle into the plunge and get the most out of it.
Consistency is more valuable than trying to endure long sessions right away. Regular short plunges will give you better results than sporadic long ones. The goal is to make cold plunging a sustainable part of your routine without causing unnecessary stress or discomfort.
For beginners, start with 2-3 minutes and gradually work your way up as you build tolerance. Focus on consistent practice and listening to your body, rather than trying to tough it out for extended periods early on. With time and regular exposure, your body will adapt, and you can comfortably increase your cold plunge duration.
Coralee is a passionate health and wellness advocate with a deep understanding of holistic living. Driven by a desire to empower herself and others to achieve optimal health and well-being. Becoming a certified cold water therapy coach & Advanced Cold Water Immersion Coach in 2024. Through her writing and teachings, Coralee aims to inspire and support others on their own paths towards wellness and resilience.
