Cold Plunge Therapy: How to Start, What to Expect, and Why It Works

In the world of recovery, performance, and proactive wellness, few practices are gaining traction as quickly as cold plunge therapy. Whether you’re an athlete looking to reduce soreness, someone seeking stress relief, or simply curious about building more mental and physical resilience—cold exposure offers powerful benefits. But as with any new habit, starting with the right approach can make all the difference.

Let’s break down the why, how, and what to expect when incorporating cold plunge therapy into your weekly routine.

Why Try Cold Plunge Therapy?

Stepping into cold water may sound intense—and it is—but the benefits go far beyond the initial shock. Consistent cold exposure has been shown to:

• Reduce inflammation and muscle soreness

• Boost circulation and metabolic function

• Support immune health

• Enhance focus, mood, and stress resilience

• Build mental toughness and discipline

The key to unlocking these benefits? Consistency, control, and intentional exposure.

Getting Started: A Simple Beginner Protocol

If you’re new to cold plunging, it’s important to ease in and listen to your body. There’s no need to jump into long sessions or ultra-cold temperatures right away.

Start Here:

• Temperature Range: 50°F–59°F

• Session Length: Begin with 1–3 minutes, 2–3x per week

• Goal: Focus on calm breathing and staying relaxed, not just “toughing it out”

As you build confidence and your nervous system adapts, you can slowly increase the intensity:

• Work up to 3–5 minutes per session

• Increase to 3–4x per week, depending on your goals

The Most Important Rule: Listen to Your Body

Everyone responds to cold exposure differently. You might feel an intense “fight or flight” response during your first few plunges—that’s normal. The goal is not to force your way through it, but rather to build tolerance gradually.

Watch for:

• Numbness or tingling in hands and feet (a sign you may need to exit)

• Dizziness or nausea (a sign to stop immediately)

• Shivering that persists long after finishing (indicates the plunge was too long or too cold)

After the Plunge: How to Recover

Warming up is just as important as the plunge itself. After each session:

• Warm up slowly—consider a light walk, breathwork, or warm clothes instead of jumping straight into a hot shower.

• Hydrate and refuel—cold exposure increases metabolism and energy demands.

• Reflect on how you feel—mentally and physically. Over time, many people report a noticeable boost in mood, energy, and recovery.

Pairing Cold with Heat: The Power of Contrast Therapy

Want to take things a step further? Many athletes and wellness seekers alternate between cold plunges and traditional sauna sessions—a technique known as contrast therapy. This can amplify the benefits of both modalities, helping to improve circulation, detoxification, and nervous system regulation.

Example flow: Sauna for 15–20 minutes → Cold Plunge for 2–3 minutes → Repeat (up to 3 cycles)

Final Thoughts: Your Cold Plunge, Your Protocol

There’s no one-size-fits-all approach to cold therapy. Whether you’re here for the recovery, the mindset shift, or just to feel more energized, the key is to be consistent, stay safe, and go at your own pace.

At EVO, we offer a state-of-the-art cold plunge experience alongside other recovery tools like sauna, red light therapy, and more—designed to help you feel, move, and live better.

Ready to give it a shot?

Click here to come visit our recovery lounge and experience cold plunge therapy firsthand—or reach out to our team for a personalized protocol tailored to your goals.