What should I wear for a cold plunge session?

Typically, participants wear swimwear or shorts for a cold plunge. It's essential to wear something comfortable that allows for easy movement. Some people prefer to wear swim caps to protect their hair if they choose to dunk their head.

What should I bring to a cold plunge session?

We recommend bringing a warm change of clothes and a towel. Having a warm beverage can make the process of warming up after the session more comfortable, but is not necessary. Depending on your experience post plunge, we do recommend allowing your body to warm itself with as little help as possible, as this is where you get the maximum amount of benefits from the session (this is also why ending on cold is important).

What are some tips for getting the most out of a cold plunge session?

To maximize the benefits of a cold plunge, focus on your breathing, try to relax, and embrace the cold as a form of therapy. The best technique to slow your breathing is to submerge your chest and neck, as this activates your vagus nerve which, in turn, signals your parasympathetic nervous system to activate. Submerging your head under the water also helps tremendously to acclimate to the temperature. Some people also like to complement cold plunges with hot saunas for a contrasting effect, always ending on cold.

How do I mentally prepare for a cold plunge?

Mentally preparing for a cold plunge is essential. Many find it helpful to practice deep breathing techniques to stay calm and focused. Visualization exercises can also help you mentally prepare for the experience. Overall, it will come down to your level of commitment and what you expect yourself to achieve. Have confidence and push yourself within reasonable bounds. We recommend staying in the cold plunge for 2-6 minutes depending on your experience.