Our recommended approach, based on our experience with hundreds of users, is simple and effective: daily use for 5 minutes at 7–10°C. With this routine, you’ll enjoy all the benefits of cold water therapy without putting stress on your body. Here’s how to get the most out of every plunge.

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1. Set the Temperature to 7–10°C

For daily cold immersion, aim for a water temperature between 7 and 10 degrees Celsius. This range is cold enough to stimulate recovery and adaptation, yet safe and sustainable for consistent use. There’s no need to go colder if you’re doing it every day.

 

2. Keep Your Sessions Short: 5 Minutes

Five minutes per session is ideal for daily practice. It gives your body the right dose of cold stress without overloading your nervous system. Long exposures are not necessary, consistency is what matters most.

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3. Take a Warm Shower Before (Optional)

A warm shower can help ease the transition into the cold water, especially in the morning or after training. It’s optional, but it can help relax your muscles and prepare your body and mind for the plunge.

 

4. Get In Fast and Commit

Don’t overthink it, just breathe in and get in. The first 10–20 seconds will always be the hardest, but your body will adjust quickly. The sooner you enter, the smoother the session will feel.
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5. Submerge Legs First, Then the Rest

For daily sessions, it’s perfectly fine to ease in. Start with your feet and legs, and once comfortable, lower yourself until your body is submerged up to the chest. Hands can stay out if needed.

 

6. Stay Still and Breathe

Once you’re in, stay still and focus on slow, deep breathing. Movement makes the cold feel more intense. Controlled breath helps regulate your nervous system and keeps you calm.

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7. Use Music (Optional)

A short playlist or one calming track can help pass the time and create a sense of rhythm. Many users find this helpful for staying present and relaxed.

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8. Don’t Shower Immediately After

For daily users, it’s better to stay cold for 5–10 minutes after exiting. Let your body warm up naturally – this reinforces your resilience and improves blood circulation. If it’s summer, you can skip the hot shower entirely and enjoy the post-cold feeling.

 

9. Stay Consistent

Daily ice baths are more about consistency than intensity. Keep the same routine every day (7–10°C, 5 minutes), and within 2–3 weeks, you’ll notice powerful changes in your recovery, sleep, focus, and energy.

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💡 Pro Tip:

 

You don’t need to go colder or longer. Daily ice bathing is about regular exposure, not punishment.

5 minutes a day at 7–10°C is enough for profound benefits.