- Explore the remarkable people who cold plunge.
- Discover the benefits of cold water therapy.
- Start your 7-day cold shower challenge.
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- Routine: 1 minute daily cold plunge in 57°F (13.3°C) water for 10+ years (so far).
- Why Tony Plunges: Increased energy, mental toughness and focus boost.
- Routine: 3 – 20 mins, 3 – 5 times per week in 34°F – 37°F (1°C – 3°C) water for going on 5 years.
- Why Rogan Plunges: Recovery from intense workouts, mental clarity and mental toughness.
- Routine: Cold therapy as often as possible. Cryo chamber, cold plunge pool, ice packs… The more the better.
- Why LeBron Uses Cold Therapy: Recovery, injury prevention.
Learn The Superhuman Benefits Of Cold Plunging
💬 Joe Rogan Says
🎙️ It’s one of the most beneficial things I’ve ever done for my body… It’s brutal, but when you get out, you feel absolutely incredible.
Feel The Rush Instantly and Ride The Energy For Hours
The amazing thing about cold plunge is you feel amazing immediately after and the boost lasts for hours.
Here’s what you can expect:
- Mood boost. The reason you’ll feel a euphoric happiness within minutes is because the cold causes your body to release endorphins and norepinephrine. This is a natural survival response and can last hours.
- Feel happier.
- Feel less stressed.
- Feel more optimistic.
- More focus and alertness. Your body’s natural response to cold exposure is to activate your nervous system for survival. This is measured as an increase of norepinephrine by 2 – 3x. You will feel dialed-in like never before. And this effect lasts hours.
- Superhuman focus level.
- Perfect way to start the day.
- Energy boost. “Like a shot of espresso on steroids.”
- Speed up muscle recovery. All the elite athletes (LeBron James, Sidney Crosby, Mike Trout) these days are using cryotherapy methods for reduced inflammation and quicker recovery time – especially the older ones. Cold plunges constrict blood vessels to flush lactic acid from the muscles.
- Reduce soreness.
- Speed up muscle recovery.
- Anti inflammatory effects last for hours.
7 Days In and The Transformation Begins
- Boosted circulation. Regular cold plunging forces your cardiovascular system to adapt. After a few weeks your circulation will improve and become more efficient.
- Lower blood pressure.
- Warmer fingers and toes.
- More efficient cardio system.
- Mental toughness. You never get fully used to cold plunge. Your mind simply gets better able to deal with it. You become mentally more resilient. Your ability to handle all life situations improves to superhuman levels within 1 month of regular cold therapy.
- Feel calm under pressure.
- Nothing is unattainable anymore.
- Handle tough situations with ease.
- Boosted immune system. Never get sick again. Cold plunge increases your white blood cell production. Within 3 – 4 weeks your body will have adapted and your immune system improved.
- Fewer colds.
- Faster illness recovery.
- A healthier life.
How To Optimize Your Cold Plunge Experience
💬 The Iceman Wim Hof Says
The cold is merciless, but righteous. It teaches you to fight through your limits. The body adapts, and the mind follows.
What’s The Best Water Temp To Cold Plunge?
Can you just have a cold shower?
Cold showers are a great way to get started.
You will see some minor benefits but you need to get in colder water to “feel the pain.”
The key to cold plunge is to feel discomfort.
When your brain and body is experiencing discomfort you know you are getting the benefits.
Many beginners start their cold plunge experience by turning the hot tap off for the last 30 seconds of their shower.
From there, you can have full length cold showers and you will certainly see some moderate benefits.
But to get the full rewards of cold plunging you need full immersion and colder water – especially as your mind and body becomes more comfortable in the cold showers.
Water Temp: 50 – 57℉ (10 – 14℃)
- Moderate cold: This is the ocean temperature of the San Fran Bay and Oregon coast in spring. It is take your breathe away cold, no doubt. If you have experienced it you will know. The instant and long-lasting benefits will be life-changing so long as keep doing cold plunge.
- Mood boost.
- Stress reduction.
- Tony Robbins’ cold plunge temperature.
Water Temp: 42 – 50℉ (6 – 10℃)
- Cold cold: This is the ocean temperature in Puget Sound (near Seattle) in winter. It is New Year’s morning polar bear swim temperature. You will need to train your mind and body to stay in this temperature water longer than 15 seconds. You will love the benefits of regular cold plunge in this temp range.
- Improved circulation.
- Mental toughness.
- Mark Wahlberg cold plunge temp.
Water Temp: 33 – 42℉ (1 – 6℃)
- Deep freeze: This is the temperature of the ocean off Alaska in winter. Yeah, it’s cold. But this is where you maximize the benefits of cryotherapy.
- Max endorphin release.
- Boost in metabolism.
- Strong mental toughness results.
How Long Should You Cold Plunge For?
💬 Dr. Huberman Says
Just 11 minutes per week, spread across 2 – 4 sessions, is all it takes to reap the rewards of cold exposure.
Andrew Huberman has a Ph.D in Neuroscience and is a tenured professor at Stanford University School of Medicine.
He is obsessed with the benefits of cold plunge and popularized “The 11-minute rule” for cold plunging.
What is the 11-minute rule?
- 11-minutes/week in uncomfortably cold water is all you need.
- 4 days/week for 3 mins = 12 mins
- 2 days/week for 6 mins = 12 mins
- 1 day/week for 11 mins = 11 mins
How Many Days Per Week Should You Cold Plunge?
You want to start your cold plunge experience slow.
Start with 50 – 57℉ or 10 – 14℃ water and do 30 seconds every 2nd day.
See how you go and increase your time in water until you hit 11 mins for the week.
The Wim Hof Method
🧊🧘♂️💨
Wim Hof is a Dutch extreme athlete mainly known for his ability to endure extreme cold.
Here are some of his amazing achievements:
- Longest ice bath: 1 hour and 52 minutes.
- Fastest half marathon barefoot on ice/snow: 2 hours and 16 minutes.
- Longest swim under ice on a frozen lake: 216 feet (66 meters).
- Climbed Mt Everest to 23,700 feet (7,200 m) wearing only shorts and shoes.
- Completed full marathon in Namib desert without water. It was 104℉ (40℃).
- Full marathon completed in Finland above Arctic Circle barefoot and shorts.
He created the Wim Hof Method to help other people do what he does.
It consists of breathing, cold exposure and focus/meditation.
Daily Wim Hof Method Checklist:
- Breathing Exercise:
- 30-40 deep breaths and passive exhalations
- Breath-hold after exhalation
- Recovery breath (15 seconds)
- 3-4 rounds total
- Cold Exposure:
- Cold shower for 30 seconds (or more if adapted)
- Ice bath or cold immersion (for advanced users, 2-5 minutes)
- Mindset and Focus:
- Meditate or focus for 5-10 minutes, calming the mind during cold exposure
Getting Started: Pick Your Cold Plunge Experience
Here are some different ways you can experience the benefits of cold water on a regular basis.
Pros:
- Consistent temp.
- No need to add ice.
- Low running cost.
Cons:
- High upfront cost for freezer and modifications.
- Requires sealing, timers/controls and drainage.
- Must be careful with electrical safety around water.
- Takes up space.
Cost:
- Used or new chest freezer: $200 – $1,000.
- Sealing and mods: $75 – $200.
- Monthly running cost: $10 – $30.
Make Your Own →
Pros:
- Low upfront cost.
- Portable: They fold down into a travel bag.
- Insulated to keep water colder for longer.
Cons:
- Need to buy and add lots of ice before each use.
- Need to add water each time you setup.
- Water temperature is inconsistent depending on time since ice added.
- Time consuming to go and buy or make huge amounts of ice daily.
Cost:
- Portable ice bath: $40 – $250.
- Cost of ice each use: $15 for 30 lbs.
Pros:
- No ice required.
- Precise, consistent temperature control.
- Precision built for comfort and safety.
- A warranty and brand guarantee.
Cons:
- High upfront cost.
- Maintenance cost.
- Takes up extra space.
Cost:
- Professional cold plunge: $2,500 – $20,000+.
- Monthly running cost: $30 – $80.
Pros:
- You already have a bathtub.
Cons:
- Have to add lots of ice each use.
- Inconsistent temperature.
Cost:
- Cost of ice: $5/10 lb bag. You will need at least 3 bags for a bathtub.
*If you own a bathtub and bathroom like that you can probably afford a professional cold plunge.
Pros:
- Free.
- Nature immersion.
- Feels more primal.
Cons:
- Can be dangerous.
- Possible excessive travel time.
- Variable water temp in different seasons.
- You need to live near the cold water source.
Cost:
- Free to use.
- Travel cost.
Start Your 7-Day Cold Plunge Challenge
🧊💪
Here’s your schedule for a beginner 7-day cold plunge challenge.
What You’ll Need
- Bathtub or portable ice bath
- Lots of 10 lbs (4 kg) ice bags
- Thermometer
- Towels
- Timer
Instructions
- Fill tub with cold water.
- Add ice.
- Measure temperature with thermometer.
- Slowly get in when desired temperature is reached.
- Once fully in start the timer.
Day-by-Day Overview
Day 1:
- Time: 30 seconds immersion.
- Water temp range: 12°C – 15°C (54°F – 59°F).
- Ice needed: 10 – 20 lbs (4.5 – 9 kg) depending on size of bath.
Day 2:
- Time: 45 seconds.
- Water temp range: 11°C – 14°C (52°F – 57°F).
- Ice needed: 15-25 lbs (7-11 kg).
Day 3:
- Time: 1 minute.
- Water temp range: 10°C – 13°C (50°F – 55°F).
- Ice needed: 20-30 lbs (9-14 kg).
Day 4:
- Time: 1 minute 30 seconds.
- Water temp range: 9°C – 12°C (48°F – 54°F).
- Ice needed: 25-35 lbs (11-16 kg).
Day 5:
- Time: 2 minutes.
- Water temp range: 8°C – 11°C (46°F – 52°F)
- Ice needed: 30-40 lbs (14-18 kg).
Day 6:
- Time: 2 minutes 30 seconds.
- Water temp range: 7°C – 10°C (44°F – 50°F).
- Ice needed: 35-45 lbs (16-20 kg).
Day 7:
- Time: 3 minutes.
- Water temp range: 6°C – 9°C (43°F – 48°F).
- Ice needed: 40-50 lbs (18-23 kg).
Total Weekly Exposure
Congrats!
- You have just done 11.25 minutes of cold plunging in 1 week.
How do you feel?
References
- https://hubermanlab.com/the-science-and-use-of-cold-exposure-cold-plunges-cryotherapy-etc/
- https://www.wimhofmethod.com/science
- https://pubmed.ncbi.nlm.nih.gov/25573137/
- https://journals.physiology.org/doi/full/10.1152/jappl.1998.85.5.1818
- https://www.vice.com/en/article/mv5k43/wim-hof-iceman-documentary