Guide

Your daily cold plunge routine

A step-by-step guide for daily use at 7–10°C for 5 minutes. Simple and effective: you get the benefits of cold water without overdoing it.

Step by step

9 steps to get the most out of every plunge

Before

1
Set the temperature to 7–10°C
For daily cold immersion, aim for a water temperature between 7 and 10°C. 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. Consistency is what matters most.
3
Take a warm shower beforehand (optional)
A warm shower can ease the transition into the cold water, especially in the morning or after training, relaxing your muscles and preparing body and mind.

In the water

4
Get in fast and commit
Don't overthink it: breathe in and get in. The first 10–20 seconds are always the hardest, but your body adjusts quickly.
5
Submerge legs first, then the rest
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
Stay still and focus on slow, deep breathing. Movement makes the cold feel more intense; controlled breath keeps you calm.
7
Use music (optional)
A short playlist or one calming track can help pass the time and create a sense of rhythm.

After

8
No hot shower right after
Wait 5–10 minutes before a hot shower and let your body warm up naturally. In summer you can skip the hot shower entirely.
9
Stay consistent
Keep the same routine every day (7–10°C, 5 minutes). Within a few weeks many people notice better recovery, sleep, focus and energy.

Pro tip

You don't need to go colder or longer. A daily cold plunge is about regular exposure, not punishment.