The Warrior’s Guide to Cold Plunging

Why cold plunging? It’s time to revitalise the body and mind… 

Cold plunging, or to put it simply, the practice of immersing yourself in very cold water, has been used for centuries to promote mental and physical wellbeing. It’s become more popular recently, for a wide range of benefits, everything from reducing inflammation to enhancing mental resilience.

In this article, we will take you through the essentials of cold plunging, including its history and benefits, how to ensure you set yourself up safely, plus a few tips on how to incorporate it into your wellness routine.

The history of cold plunging

Let’s start with the origins. Cold water immersion has deep roots in ancient civilizations. The Greeks and Romans practised cold bathing for physical rejuvenation and mental clarity, and cold therapy was prevalent in Nordic cultures, where it was used to stimulate circulation and improve immunity.

There are some brilliant physical benefits to ice baths:

• Reduced inflammation: cold exposure constricts blood vessels and reduces inflammation, helping with muscle recovery and reducing soreness after intense exercise.

• Boosting your body’s immune function: regular cold plunges have been shown to stimulate the immune system by increasing white blood cell counts, a key element in your body’s immunity.

• Increased circulation: alternating between cold and warmer environments boosts circulation, which can improve heart health and reduce blood pressure.

Mental and psychological benefits to cold plunging:

• Improves your mental resilience: embracing the discomfort of cold builds mental fortitude and enhances stress tolerance.

• Eases anxiety and depression: because cold plunges activate the sympathetic nervous system, which increases alertness, elevates mood, and can lead to a natural sense of euphoria post-plunge.

• Better sleep: the release of endorphins and reduction in inflammation contribute to a more restful night’s sleep, and all the mental benefits that come from better regular, rest.

If that sounds interesting to you, let’s move into how to prepare for a cold plunge.

There are several options for your set up, so you can choose which one might best suit you…

• Traditional plunge pool: an outdoor or indoor cold plunge pool can be filled with water and ice to reach the desired temperature, usually between 10–15°C to see the best results.

• Wild swimming: lakes, rivers, or the ocean provide natural cold plunge opportunities, especially in cooler seasons.

• DIY at home: if you’re looking to try cold plunging at home, and want to try before investing in a more permanent set up, we recommend a simple bathtub with ice water!

The right temperature to cold plunge

Regardless of your set up, you need to ensure you’re setting the right temperature. If you're new to this, we suggest you start  with a water temperature around 15°C and gradually work your way down to colder temperatures over a short period of time, based on how your tolerance develops. Some people take to it very fast, and some people need a slower transition, but the benefits are universal. 

When you’re starting out, you should aim for 1–2 minutes and gradually increase the duration as you go. Seasoned cold plungers often stay in the water for 5–10 minutes, but listening to your body is key.

Once you have your set up sorted, you’ve set the temp and you’ve planned your first duration, you then need to move on to your mental preparation. 

Approach each cold plunge as a challenge and an opportunity to strengthen your resilience. Focus on deep breathing and control your response to the cold. We also recommend that you practise controlled breathing to calm your nervous system and maintain your focus. The Wim Hof Method, which involves deep inhalations and slow exhalations, can help prepare the body for immersion.

Ensuring your safety when cold plunging

We would always want you to be safe so there are a few considerations before you choose to get started. Cold plunging is not recommended for anyone with certain medical conditions, such as cardiovascular issues, Raynaud’s disease, or nerve damage. If you’re in any way unsure, please do ensure you consult a healthcare professional.

Once you’re in the plunge, look out for signs of extreme shivering, numbness, or pain, which may indicate that it’s time to head on out this time! Be mindful of your body’s signals. Cold plunging is supposed to be a challenge, but you shouldn’t need to push through intense discomfort. Ignoring what your body is telling you could lead to hypothermia or other adverse effects.

After the plunge, warm up slowly with layers, focusing on your arms and legs first. Gentle movement, like stretching or walking, will help to restore your blood flow. Although it might be tempting, avoid hot showers immediately afterward, as they can shock your body. Instead, gradually warm up by putting on clothes, using a blanket or you can always try drinking warm tea.

The science behind cold plunging

The science is clear. Cold immersion activates the sympathetic nervous system, which increases norepinephrine levels, a hormone that has been linked to focus, attention, and mood improvement. Cold exposure has also been shown to stimulate brown adipose tissue (brown fat), which helps the body generate heat and burn calories. This mechanism may aid in increasing your metabolic rate and fat loss. Cold plunging can reduce lactic acid buildup, accelerating muscle recovery and decreasing soreness after intense physical activity - which is why it’s used extensively by athletes across the world. The body’s inflammatory response to stress decreases with regular cold exposure, reducing chronic inflammation, which is associated with a variety of health issues.

Top tips on introducing cold plunging into your life:

• Cold plunging once or twice a week is a great starting point. For those seeking greater resilience, gradually increase frequency, but always allow the body to adapt at its own pace.

• It pairs well with practices such as meditation, yoga, and breathwork. Many find that cold immersion enhances focus and relaxation, making it an ideal precursor to these activities.

• We recommend that you keep a journal to record your progress, noting physical and mental changes, endurance improvements, and any shifts in your mindset toward discomfort. 

Cold plunging is a powerful tool for building physical resilience, mental clarity, and overall well-being. Approaching each plunge with a warrior mindset can transform this practice from a simple wellness activity into a path toward personal growth and strength. Embrace the journey, respect the process, and let each plunge bring you closer to a stronger body and mind.

Remember, cold plunging is about resilience and discipline. Mastering these two character traits are the foundations of becoming a warrior.  Good luck on your cold plunging journey from all of us at Warrior Garden!