Cold Plunge 101 (From People Who Kinda Hate It)

​Starting with a quick disclaimer: we’re not experts, doctors, or in any way qualified to give advice (of any kind for that matter). What we are qualified to say is this: we hate cold plunging.

But… there’s a time and place where we’ll do it, and here’s how:

How Cold, How Long?​
There’s no magic number. The “right” temperature is simply the one that feels uncomfortably cold but still safe to stay in. Colder water = shorter time needed, and your tolerance builds with practice. Women also tend to need less cold water than men to feel the same effects.

If you’re just starting out, forget the clock, try focusing on 10 slow, deep breaths instead. In general, 11 minutes per week (spread across 2-4 sessions lasting 1-5 minutes each) is enough to unlock the benefits without overdoing it.

And about that “6 Minute Club”? It sounds hardcore, but making time the goal can do more harm than good. Cold plunging isn’t about proving toughness and there's better ways to build resilience. It’s about training your body and nervous system safely.

Safe cold exposure can trigger powerful neurochemicals like dopamine and adrenaline, boosting focus, energy, resilience, and mood. It also activates brown fat, which helps your body adapt to cold and burn energy more efficiently.

Hot tip: Pairing sauna + cold plunge is the ultimate combo for circulation and mood, that’s why we built our space around both.

And if cold plunging just isn’t for you? That’s totally fine (it’s not really for us either). Cool off in the showers and double down on sauna sessions instead.