The ultimate guide: How to cold plunge for maximum benefits
A brief history of cold exposure
Taking an icy dip isn't simply a modern-day health and wellness fad. Even though cold plunge has become increasingly popular in recent years, this practice has a long, rich history going back milenia—and it might just be the secret to achieving a variety of health benefits.
The first markings of cold temperatures used for therapy can be traced back to The Edwin Smith Papyrus, dated 3500 B.C. It made numerous references to the use of cold as therapy where in-depth descriptions of diseases, how to diagnose, and different remedies that to treat were outlined. But it wasn't just the Egyptians who were onto something. Hippocrates, often called the father of modern medicine, was a fan of cold therapy and known to prescribe the use of snow and ice to his patients.
These days, there are a lot of treatments that use cold temperatures on the market—think cryotherapy or cool sculpting—but they often require invasive equipment, a lot of time and energy, and steep costs. Not the most accessible for the average person trying to incorporate them into their daily routine. Cold water immersion (CWI)—also sometimes referred to as cold plunge, ice baths, or (incorrectly as) cryotherapy—is an effective, accessible way to experience the benefits of cold exposure.
For a few seconds or a few minutes. In the comfort of your own home. Or outside in the elements with friends at a studio like Framework.
The benefits of cold water immersion
Diving into icy water might not be your first idea of fun—but once you get past the initial shock of the cold, the benefits could make it a game-changer for your routine.
The non-science-speak elephant in the room: doing hard things is rewarding. Watch how much you can accomplish—and how you’re able to settle your nervous system—just by placing more focus on your body and your breath. But scientifically speaking, when your body is exposed to cold temperatures, several physiological changes happen. First, it needs to burn more calories to maintain its internal temperature. This process (thermogenesis) kicks your metabolic rate into high gear, which over time, can prompt the creation of brown fat—a more metabolically active type of fat (compared with ‘white fat’ that is the adult default) that is activated by extreme temperatures.
Working regular cold plunges into your routine can mean a lot more for your health. An increase in noradrenaline for focus and alertness, dopamine for motivation and drive, and a reduction in cortisol for stress relief. Cold therapy also reduces inflammation for recovery and performance—so if you've ever hit the gym and struggled to recover, cold plunging could be your new best friend.
Biochemist Dr. Rhonda Patrick advocates for cold exposure after exercise, as it “activates the same stress response pathway as heat, potentially leading to enhanced endurance and improved athletic performance.” We recommend taking a dip a few hours after hypertrophy-type workouts—but ease-on-in after any endurance, cardio, or sports training and enjoy the chill outside in the elements with your fellow plungers.
Framework is Nashville’s social sauna and cold plunge, after all. “The community aspect of cold immersion is the most compelling part to me,” CMO of ColdTub Declan Burt says. “In college football, it was mandatory for everyone to get in the tub after practice. Not only was this an opportunity to get better as a player but also to strengthen the bond within a team. Making yourself better with parallel minds creates a dynamic that is quite unique.”
How to take the plunge
Get ready for the cold
Before you dive into cold plunging, assess how much cold you can take. Try out a cold shower or a dip in a cool pool and see how long you can handle it. Everyone's different—it's important to know your own limits so you can safely crank up your exposure over time. It's a good idea to start off with a rinse shower—besides keeping things clean, it gets your skin prepped for the temps. Before hopping into the tub, have a chat with your Framework coach about your experience with cold water and your goals of the experience to set a temperature that feels right for you and a goal time for your plunge.
Ease into it
It's important to enter the plunge tub gently to start your practice at a controlled pace. There’s no diving in—but there’s no need to belabor it either. Take a deep inhale, and enter feet-first. Use your entire exhale to get the rest of your body in. Once you're set, the trick is to shift your focus from the cold to your breath. Again, cold plunge is a breathing exercise, not a water exercise. Generally, you'd want to stay in the cold water for about two to 10 minutes, however this time range is highly dependent on your experience and the temperature. Generally, the colder the tub, the shorter the time spent in it. But it's really important to listen to your body. Shivering, for example, is a common reaction to the cold. A little bit of shivering is okay, but if it goes on for more than five to 10 minutes, it might mean you've overstayed your welcome.
Exit the tub gently
Easing out of the cold water and back to normal temperature can help your body adjust better and keep any discomfort at bay. At Framework, you may consider sitting outside for three to five minutes to warm up naturally, before heading to the sauna. Also, for safety, make sure you take your time and move slowly when getting out of the plunge. This helps with a smoother transition to warmth and helps avoid feeling dizzy or light-headed.
Warm up the natural way
After the cold plunge, take another rinse in the outdoor shower will wash off any leftover salt. Then, naturally let your body warm up post-plunge and enjoy the easy-going, slow pace. Do light movement activities like stretching or going for a walk around the studio. Pop back in the sauna. Sip on some of our complementary, warm Rishi tea on the lawn. Throw on some warm clothes. And soak in all your hard work.
Best practices, precautions, and recommendations
Know your limits
Gradually increase the duration and intensity of our cold exposure, always checking in with our body's reactions. This measured approach helps our bodies effectively adapt to the chill, minimizing any discomfort or negative reactions. Pushing past a limit or staying in the cold water for too long is not the goal—frequency and repetition is.
Acclimate properly
Kick off your Framework session with shorter durations in the cold water and step up the time as your body becomes more comfortable. Remember—this isn't a race. Each of us responds differently to cold temperatures, so it's crucial to pay attention to what feels comfy and what feels less so to adjust your cold plunge approach accordingly.
Keep hydrated. Avoid alcohol and caffeine.
Drinking plenty of water before and after your session prevents dehydration. Simple as that. Cold plunge therapy increases metabolic activity, so making sure your body has the right balance of salts and water to manage the temperature change is a must. Alcohol and caffeine increases your heart rate, making it harder for your body to adjust to the sudden temperature change during cold immersion. We recommend avoiding those substances so your plunge is safe and more effective.
Don't plunge without a plan
Having a plan means understanding your personal limits and gradually increasing your cold exposure, rather than immediately immersing yourselves in it. That’s where communication with a Framework guide is critical. Our super friendly staff is trained—always eager to assist you in optimizing your cold experience based on Framework research. Setting achievable goals for each session, progressively challenging yourself as your body adapts, is the way. A plan can also help your Framework guide to identify—and augment your session for—any potential health concerns that may need to be addressed before diving in.
Keep momentum with ice baths and other cold water therapies
Once you get your footing, keep things fresh to keep your routine fresh. Start your day with quick cold showers—even a 10-second blast at the end of a warm shower can do the trick, and you can work your way up to 30 seconds or more. DIY ice baths, cold showers, and the like can sustain the benefits you’re gaining at Framework. If you're up for a bit of an adventure, try getting your cold exposure fix from natural bodies of water. Whether it’s a leap into the ocean when it's off-season or a dive into an icy lake, you'll keep upping your handling of the cold. (Plus, it's a great mental exercise. We’re all for that, too.)
Turning cold dips into a daily habit can fortify the foundations of your health.
If you're new to this, it's key to start slow. Kick your practice off with shorter dips and then work your way up to longer ones as you get used to the chill. But know—with sauna and cold plunge as everyday practices, that ‘feel good’ feeling will be a new life-long constant.
And if you’re eager and energized for more? Intermix your cold dips with other workouts and therapies with our first specialized class series, Framework Fitness. These recurring, guided workouts—centered around mobility, power, flexibility, breath-work practices and more—are paired with a sauna and cold plunge session. All at the same price or membership credit and booked as normal.
Will we see you there? Book a class today.
Frequently Asked Questions
How cold is a cold plunge?
The perfect cold plunge is usually between 40°F and 60°F (research shows that the benefits are available for any water 60°F or cooler). This range gets your body's physiological responses to cold exposure going, like constriction of blood vessels and a boosted metabolic rate. Some of you might love the thrill of colder temperatures, close to 40°F. It's a bit more intense, but it can also mean increased alertness and energy, better post-workout recovery, and even better circulation. But maybe you're more of a 60°F person, especially if you're just starting out or are more sensitive to cold. A slightly warmer plunge can feel more comfortable, making it easier for beginners to get used to. Just think: the colder the water, the shorter the time you have to spend in it.
How long should you stay in a cold plunge?
We usually recommend somewhere between two and 10 minutes. This sweet spot gives your body time to adjust and react to the cold, which can lead to some impressive health benefits like increased focus, motivation, stress relief, caloric burn, insulin response and reduced inflammation. Remember, we're all different—if you're new to this, you might find a shorter time more comfortable, while the cold plunge pros might enjoy a longer dip. Just pay attention to how your body feels and find what works best for you. That way, you can make sure you're keeping things safe and beneficial.
What's the best time to cold plunge?
Well, that really depends on you! A lot of people love a morning plunge—it kickstarts the nervous system, leaving you feeling alert and energized, ready to start your day. Another great time is after a workout. The cold can help your body recover and reduce inflammation, which means less muscle soreness and a quicker return to your exercises. The only time we don't recommend is just before bed—it will tell your body to warm up when sleep requires cooling. Besides that, there's no wrong time to plunge. It's a flexible practice that can fit into your routine whenever it works best. Just make sure you're doing it safely and comfortably to get the most benefits.
What are some practice adjustments I should consider?
There are a few things you can tweak to make your cold plunge just right for you:
Set a goal time can help you stay focused and see how you're improving.
Adjust the tub temperature to match your cold tolerance.
Decide whether or not to submerge your arms and shoulders, hands and feet, or from your neck to the base of your skull. Including your neck and skull can stimulate the vagus nerve, which plays a big role in how your body responds to cold.
Consider whether or not to have the jets on during your plunge. The moving water disrupts the thermal barrier next to your skin, making the cold more intense.
Think about when you're plunging, especially if you're also using a sauna. It's the interplay between your sauna and cold plunge practices where the rubber will really meet the road. Your body's response to a plunge-post-sauna can feel more intense—but even if you feel uncomfortable, since your blood vessels are already dilated from the heat, the cold can cause a more intense constriction. More blood vessel pliability, more benefits. It's all about making your plunge work for you and your goals.
Should I cold plunge before or after a workout?
We recommend taking a dip a few hours after hypertrophy-type workouts—but ease-on-in after any endurance, cardio, or sports training and enjoy the chill outside in the elements with your fellow plungers.
Does a cold plunge help with my cold?
There’s some evidence that points to sauna helping with colds. But cold plunge, no—there isn’t firm research that shows cold plunging impacting the immune system to help with an active cold.
Does an ice bath before a workout increase testosterone?
Inconclusive! There isn’t enough evidence for Framework to confidently back the notion that ice baths affect testosterone levels.
