How to Overcome the Initial Shock of a Cold Plunge
Cold plunging has gained popularity for its impressive range of health benefits. But overcoming the initial shock of a cold plunge is one of the biggest barriers that cold plunge newbies encounter. Luckily, for newcomers and seasoned plungers alike, there are ways to make this initial cold-water shock easier to handle.
Continue reading to explore some of the tips and techniques you can use to overcome the initial shock of a cold plunge. We’ve got tips for before you even get in the bath and techniques to use while you’re plunging.
Mentally Prepare Yourself Before Getting In
There are many ways to mentally prepare for a plunge. One of the best ways to mentally prepare is to remind yourself of the benefits of cold plunging. Doing so before getting in is a great way to remember that the long-term benefits outweigh the short-term discomfort.
One of the best ways to mentally prepare for cold exposure is through visualization. Visualize yourself calmly entering the water and remaining calm, cool, and collected throughout your plunge. Visualization techniques are a fantastic way to help overcome the fear of that initial shock before you even get in the water!
Another way to mentally prepare yourself for the initial shock of the cold is to use affirmations, mantras, or positive self-talk. Henry Ford once said, “Whether you think you can or can’t, you are right.” Getting into a can-do mindset before you take your first (or hundredth!) plunge can make all the difference between jumping out after a few seconds and reaching your goal! I personally tell my clients, “You’re a lot stronger than you think!”
Here are a few other mantras to repeat before and during a cold plunge:
- I am comfortable being uncomfortable
- I embrace the cold and emerge stronger
- I am in control of my mind and body, finding peace and strength in challenging moments
Practicing mindfulness is another great way to overcome the initial shock of a cold plunge. Focusing on the sensation of cold against your skin may seem counterintuitive, but it works for many people! Being mindful of the physical sensations your body is experiencing is a great way to develop the practice of being mindful.
Physically Prepare Yourself Before Getting In
When you get into a cold plunge, your body’s core temperature will decrease with time. Exercise, on the other hand, increases your body’s core temperature. You can use physically warming up your body to your advantage when dealing with the initial shock of cold exposure.
Even just a brief bout of physical activity beforehand is enough to increase your body’s core temperature, making the initial shock feel a bit less daunting.
Doing even just a minute or two of jumping jacks, burpees, or jump rope right before getting into a cold plunge can help your body prepare for the initial shock.
If you don’t want to exercise right before getting in, you can use the Wim Hof breathing technique to warm up your core temperature.
Start Slowly and Gradually Lower the Water Temperature
It is always recommended to start slowly when starting a cold exposure routine. Gradually decreasing the temperature of your cold plunge is one of the best ways to acclimate to the initial shock of cold plunging.
When you first start cold plunging, it’s best to start slowly and gradually acclimate yourself to cold water immersion. Research has shown that cold plunging benefits occur at 59°F or lower. So, there’s no point in starting at 39°F when you can reap all the benefits of cold water therapy at 59°F.
Get Into the Plunge Slowly
If the initial shock of a cold plunge is too much for your entire body, getting in slowly is a great option. I find that getting into the ice bath up to the tops of my thighs for about 30 seconds is enough for my body to acclimate before submerging the rest of my body.
Submerging your hands and feet is a good way for your body to feel the cold before getting in entirely. This is because the palms of your hands and the bottoms of your feet (and your cheeks right below your eyes) exchange heat faster than other parts of your body.
The hands and feet have a higher concentration of nerve endings—including thermoreceptors—than most other parts of the body. Submerging your hands and feet in an ice bath is a good way to let your body acclimate to the temperature, minimizing the initial shock when you submerge the rest of your body.
Know That the First Minute Feels the Coldest
It may sound counterintuitive, but the first 30 to 60 seconds of your cold exposure will feel the coldest. When you first enter a cold plunge, your body will have a fight-or-flight response from the feeling of intense cold on your skin. But if you’ve ever done a cold plunge, you’ll be familiar with the “warm” feeling you develop after about a minute in the water.
This is because your body heat warms the thin layer of water directly against your skin—called a thermal layer—resulting in the water feeling “warmer.”
Simply knowing that the first 30 to 60 seconds will feel the coldest is enough for most people to stick with it. Lots of experienced plungers say that after that first minute is done, staying in the water for longer is much easier.
Note: This thermal layer of water will only happen if you’re in non-moving water, like a cold plunge or ice bath. When I was cold plunging in Bansko, Bulgaria, I did my cold plunges in the river with the ice melt from the mountains. Because the river creates a constant flow, the water on your skin never stays close enough to your skin to warm up long enough to create this thermal layer.
If you don’t believe me when I say your ice bath may begin to feel “warm” after a minute, try moving your limbs in your bath! You will feel an instant cold sensation upon moving—that’s the thermal layer being removed from the surface of your skin, resulting in a cold feeling!
Knowing that the first minute is the coldest and that each subsequent minute will feel easier is enough for most people to break through the initial shock of a cold plunge.
Breath to Activate Your Parasympathetic Central Nervous System
There are some excellent breathing techniques you can use to calm your nervous system after that initial jolt of cold. When you first enter the plunge, your central nervous system will almost immediately enter the sympathetic (fight or flight) mode.
The sympathetic CNS creates a fight-or-flight response in your body. It does this automatically because, from an evolutionary standpoint, being in water this cold would have been a life-threatening event! Luckily, we’re just trying to improve our health, so we don’t need this response.
Nasal breathing is known to activate the parasympathetic (rest and digest) nervous system, which is what we want in a cold plunge. Nasal breathing encourages slower, deeper breaths and improves the balance of oxygen and carbon dioxide in the blood. This improved O2/CO2 balance minimizes hyperventilation and promotes steady breathing.
All of this shifts the body from the sympathetic (fight or flight) mode to the parasympathetic (rest and digest) mode. Nasal breathing reduces stress, lowers heart rate, and promotes rhythmic breathing—all things we want during an ice bath.
The Box Breathing Technique
Box breathing is an effective technique for managing the initial shock and discomfort of cold plunging. This structured breathing method involves four phases: inhale for four seconds, hold for four seconds, exhale for four seconds, and hold for four seconds.
Box breathing activates the parasympathetic nervous system, which promotes relaxation and reduces the body’s stress response. During a cold plunge, focusing on this rhythmic breathing pattern helps maintain calmness and control, mitigating your body’s fight or flight reaction.
The 4-7-8 Breathing Technique
The 4-7-8 breathing technique is a powerful method to help manage the initial shock and discomfort of cold plunging. This technique involves inhaling through the nose for four seconds, holding the breath for seven seconds, and exhaling slowly through the mouth for eight seconds.
This deliberate and controlled breathing pattern activates the parasympathetic nervous system, which counteracts the body’s immediate stress response to the cold. This helps you maintain calmness upon first entering the ice bath.
Plunge With a Partner
It’s always a good idea to do a cold exposure session with a partner for safety reasons, but it’s also a great way to power through that initial shock of cold. Having someone there to talk you through your first moments of the plunge is a great way to get through that initial jolt of cold.
For those of you with access to a multi-person cold plunge, getting into the water with a partner (or partners!) can be a good way to manage the cold. Entering the water with others gives you a feeling of camaraderie and mutual suffering—which is a surprisingly good way to deal with the cold! Plunging with partners is a good way to offer accountability when developing a cold plunge routine.
Create a Post-Plunge Routine
Giving yourself something to look forward to after you get out of the cold is a good way to make it through the first minute of the cold. Many cold plungers have a post-plunge routine, and creating your own is a great way to power through your plunge.
Many people who practice cold plunges keep a sweatshirt or robe and a thermos filled with hot coffee or tea nearby for after their plunge. Knowing you have something hot to look forward to post-plunge is a good way to get past the initial shock of the cold.
Conclusion: Overcoming the Initial Shock of a Cold Plunge
For many, the initial shock of entering a cold plunge is the worst part. But there are plenty of reasons to power through it. And luckily, there are plenty of ways to make that initial feeling less jarring.
From pre-plunge preparations to post-plunge routines, there are numerous ways to help you overcome the initial shock of a cold plunge!Check out our Listings page to find the best cold plunge near you!
