Cold Plunge Protocols
Cold plunge, made simple and safe.
Cold Plunge Beginner Protocol
New to cold water? Start simple.
Set the temperature between 50–60°F
Begin with 1–2 minutes
Focus on steady breathing: inhale through the nose, exhale slowly
Step out when you feel the urge to shiver
Aim for 3–4 short sessions per week
Cold Plunge Advanced Protocol
Already familiar? Here’s how to maximize the impact of cold exposure therapy.
Lower temperature gradually to 45–50°F
Stay in for 3–5 minutes, max of 10
Use contrast therapy: sauna → plunge → rest → repeat
Pair with breathwork or mindfulness to increase benefits
Target 11–12 minutes total cold exposure per week
Cold Plunge Studies
Across repeated sauna rounds with brief cold dips, average cortisol fell from by ~29%, a measurable down-shift in the body’s stress signal.
Cold acclimation switched on brown fat and boosted cold-induced thermogenesis translating to higher daily energy burn and leaner body profiles.
Cold exposure lifted dopamine by about 2.5× associated with motivation, drive, and ‘get-it-done’ energy
After high-intensity work, cold-water immersion reduced soreness and markers of muscle damage and improved next-day power pointing to a calmer inflammatory response and faster bounce-back
Cold immersion sent norepinephrine up roughly five-fold linked to sharper focus and heightened alertness.