What Is Cold Plunging?

Cold plunging is the practice of plunging into cold water, typically between 39°F and 59°F, for short periods of time. What started as an ancient recovery practice has become one of the fastest-growing wellness habits in the world. Cold water therapy has been documented for thousands of years, with references going as far back as ancient Egyptian texts dated around 3500 B.C. Today, the science is catching up to what practitioners have known for centuries.

The Science

When you step in cold water, your blood vessels constrict to redirect the blood flow away from your extremities to vital organs. This starts the cold shock response in your body.

Research has found that this initial shock to the body results in a 530% increase in noradrenaline and a 250% increase in dopamine.

Also, research has found that regularly exposing your body to cold water can reduce inflammation and muscle soreness, restore the balance to your nervous system, and improve your cognitive function and mood. These studies also show improved sleep and reduced stress, with one study finding that stress can be reduced up to 12 hours after a cold plunge session.

The Benefits


  • Reduced muscle soreness and inflammation
  • Elevated mood and dopamine
  • Sharper focus and mental clarity
  • Improved sleep
  • Stronger mental resilience
  • Faster recovery after exercise
  • How to Get Started

Start by plunging into the cold water for 30 seconds to a minute. Gradually increase the length of time you are submerged in the cold water over time to reach five to ten minutes. Ensure that the water is 50°F or colder for benefits to your body. If it seems uncomfortable to plunge into the cold water for five to ten minutes, start with ending your shower with three to five minutes of cold water exposure. This will allow your body to acclimatize to the water without having to jump into the cold plunge tub.

According to a study done by Stanford neuroscientist Andrew Huberman, cold plunges of 11 minutes a week will provide the benefits to the body.

What to Expect

Your first plunge will be uncomfortable. That's not a bug, it's the point. The gasp, the racing heart, the urge to get out immediately, that's your body waking up. Most people find it gets easier within a week of consistent sessions. The hard part isn't the cold. It's showing up the next day.

That's exactly what Temper is built for.

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FAQ

How cold should the water be?

Aim for 39°F to 59°F. Colder water means you need less time to get the benefits. If you're just starting out, 55°F to 59°F is a reasonable entry point.

How long should I stay in?

Start with 30 to 60 seconds and build from there. Most experienced plungers aim for 2 to 5 minutes. More isn't always better — consistency matters more than duration.

How often should I plunge?

2 to 4 sessions per week totaling around 11 minutes is the research-backed target for getting real benefits. Daily plunging is fine, but if you're strength training, give yourself a few hours between your workout and your plunge.

Is it safe?

For most healthy people, yes. However, anyone with heart rhythm disorders or cardiovascular disease should avoid cold plunges, as the initial shock raises heart rate and blood pressure sharply. When in doubt, check with your doctor first.

Should I plunge before or after a workout?

Before a workout, cold plunging can boost alertness and dopamine — great for cardio or endurance training. After strength training, wait at least 4 to 6 hours, as the inflammation from lifting is part of the muscle-building process and cold can blunt those gains.

What do I need to get started?

Just cold water. A bathtub filled with cold water and ice works fine to start. If you get serious about it, a dedicated cold plunge tub gives you more control over temperature and makes the habit easier to maintain.

Will it get easier?

Yes. Frequent plungers report becoming noticeably more comfortable and tolerant of the cold with regular exposure. The first week is the hardest. After that, most people find themselves looking forward to it.