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How Long Should You Sit in a Cold Plunge If You’re a Beginner?

How Long Should You Sit in a Cold Plunge If You’re a Beginner?

Cold Plunging Beginner’s Guide

Cold immersion, a bio-hack that’s gaining more attention through programs like the Wif Hof Method, XPT, and RUNGA, is also being bolstered by the testimony of wellness experts like Ben Greenfield, Dr. Jack Kruze, and Dr. Rhonda Patrick. If you’re considering cold immersion, you might wonder whether or not the benefits will outweigh the discomfort. When you’re taking a cold plunge for the first time, try to keep in mind this long list of benefits according to Ben Greenfield:

  • Reducing body fat
  • Increasing beneficial hormone levels
  • Reducing blood sugar
  • Cutting down on food cravings
  • Improving adrenal system function
  • Improving thyroid problems
  • Enhancing immune system function
  • Improving sleep quality
  • Increasing tolerance for pain
  • Reducing inflammation

To help you get started with taking the cold plunge, we’ve put together this simple guide for beginners. Let’s dive right in!

Start Cool, Then Crank It Colder

For beginners, the benefits of cold water immersion start at whatever temperature is uncomfortable while still approachable for making the practice a regular routine. You don’t want the water to be so cold that you’ll struggle with staying consistent. You can always make it colder as you become acclimated to cold plunging, so keep your main objective focused on continuing with cold therapy, rather than enduring the coldest possible temperatures.

Before investing in a cold immersion tub, it’s wise to start with 30 days of cold showers. This practice will help you learn how your body will react to cold water immersion and how to mentally manage these reactions.

Example 30 Day Beginner Program For Cold Water Therapy

Days 1-10

Take a 60 seconds worth of cold showering every day, either in the morning or the evening, whichever is easier to get started with. This can be accomplished either all at once with a one-minute straight cold shower or with a Tabata style of cold shower—get in for 20-seconds, out for 10-seconds, repeated 3 times in total.

Day 11-20 

Begin your day by taking a two and a half to three-minute cold shower, and take Days 14 and 18 off. If you’re still struggling to deal with the cold, you can use the same techniques as Phase 1, modifying your Tabata cold showering sessions to a 30-seconds full-cold followed by a 30-seconds slightly-warm shower for 5+ minutes.

Day 21-30

Begin every day by taking a 5-minute cold shower, and taking Days 22 and 26 off. Ideally, you’ll

Buying Your First Cold Water Therapy Tank

After establishing a cold water therapy routine and becoming acclimated to the cold, finding a cold water therapy tub that’s perfect for your home can optimize your benefits. RENU makes it easy to specify the precise finishes to match your interior aesthetics so you’re always excited to take the plunge.

Keeping Water Clean in a Cold Therapy Tub

To get the most use out of a single cold tub fill-up, it’s essential to have both a high-quality filtration system and a cover to keep unwanted debris out. RENU Therapy cold plunge tanks all come with long-lasting titanium components and an Ultraviolet Ozone Generator. If the ultraviolet light bulb goes out, you can easily see it needs to be replaced, taking the guesswork out of keeping your water clean. Also, every RENU cold tub comes with an insulated cover, keeping debris out so your water is always fresh and ready to plunge into.

Filling a Cold Plunge Tub

To reach the proper temperature, creating a cold plunge tub at home requires placing 60 to 100 pounds of ice into approximately 70 gallons of water. This ratio will bring the water temperature down to around 50 degrees—a challenging but tolerable cold immersion experience for beginners. Obviously, this amount of ice can get expensive if you’re buying it by the bag, costing up to $100 every week for only a plunge or two. RENU cold plunge tubs keep your water at the precise temperature you prefer, with a range from 39 to 55 degrees Fahrenheit whenever you need it.

How Long to Stay in Cold Plunge Tubs

When taking a dip in your RENU cold water immersion tub, it's important to limit your sessions to ten minutes or less. Be sure to consult your doctor first about the safest amount of time for you personally. With more practice, it's possible to increase your cold therapy endurance, however, this requires a strict routine and close self-monitoring.

Preparing Your Mind and Body for Cold Plunging

Before getting into the ice bath, you’ll want to calm your nervous system. For some, humming can help activate the parasympathetic system, boosting nitric oxide production, making your cells receptive to oxygen. Pay close attention to your breathing as you enter and then as you soak in the frigid waters. It’s best to enter the tank while holding your breath out on an exhale.

Breathing Technique to Prepare for Cold Plunging

Step 1

2-3 minutes of deep breathing to clear the mind. Just inhale and exhale, with each exhale lasting slightly longer than the inhale.

Step 2

2-3 Rounds of 10 breaths per cycle of a nostril inhale following with a longer exhale while gently humming. On the final exhale of each round, hold the breath as long as possible.

Step 3

Get in the water, then do 30 breath cycles of inhalations and exhalations while submerged.

RENU Makes it Simple to Start Cold Plunging

RENU Therapy makes cold water immersion tanks 100% in the USA by hand, and each one comes with an industry-leading warranty. We go the extra mile to deliver 100% customer satisfaction every time! RENU crafts multiple tank styles that make it easy to match the looks of your home. Our cold immersion therapy tubs feature a world-class design that brings beauty to wherever they're placed.

Enjoy Cold Water Immersion Any Time

Contact RENU Therapy today to and benefit from cold water therapy at home whenever you want!