Cold plunging, also known as cold immersion therapy, has recently gained popularity for a plethora of mental and physical wellness benefits. However, getting into a consistent cold plunge routine can be challenging, especially if you’re new to the practice or struggling to stay motivated.
Here’s how to jump-start your cold plunge routine with seven effective strategies.
1. Switch the Setup
Aside from having access to a natural body of water, most people are cold plunging in a horizontal tub or the likes of a vertically positioned barrel. Each type has its own advantages with the choice significantly impacting your experience. Is it possible your setup isn't the best fit for you?
Horizontal Tub: These are often larger and allow for a more relaxed experience. You can immerse your entire body, including your legs, torso, and arms, without having to sit upright. This setup is ideal if you prefer a more leisurely plunge and enjoy stretching out while cooling down. Ease of entry and exit as most people are familiar with tubs as they have been using them all their lives.
Vertical Barrel: These are more narrow and require you to sit upright or in a semi-reclined position. The vertical position provides a more natural plunging experience and can help focus the cold on the lower body. This setup is often preferred for quick, efficient plunges. The vertical setup requires a more strategic approach to entry and exit requiring some upper body strength.
Experiment with both types, if possible, to determine which best suits your preferences and needs. The choice can affect your comfort and the effectiveness of your cold plunges. To read more on the differences between the two, click here.
2. Cold Plunge with Friends
Sometimes, motivation can be as simple as having a friend. Taking a cold plunge with friends can make the experience more enjoyable and less daunting. The shared experience can lead to:
- Increased Motivation: You’re more likely to stick to your routine when you have others holding you accountable.
- Enhanced Enjoyment: The social aspect can make the cold plunge feel less like checking the box and more spreading the happy gene wealth.
- Shared Tips and Techniques: Friends can share their own methods for dealing with the cold, helping you improve your technique and in building resilience faster.
Make it a regular social event - perhaps a weekly cold plunge party after a workout or bbq - and you might find it easier to maintain your routine.
3. Move Locations Around the Yard or House
Changing the location of your cold plunge setup can add an element of novelty and keep your routine fresh. Instead of always plunging in the same spot, try:
- Moving Outdoors: If you usually cold plunge indoors, take it outside for a change of scenery. An outdoor plunge can connect you with nature and enhance the experience.
- Exploring Different Areas of the Yard: If plunging outdoors, rotate your cold plunge setup between various areas around your house. This can prevent your routine from feeling monotonous and can help you associate the plunge with different settings.
- Adjusting the Environment: Changing the surroundings—whether by adding a view, adjusting the lighting, or incorporating relaxing music—can make each session unique and enjoyable.
By varying your plunge locations, you keep your routine engaging and reduce the likelihood of it becoming a repetitive task.
4. Switch Cold Plunging Time of Day
Another way to keep your cold plunge routine dynamic is to vary the times of day you do it. Different times can offer different benefits:
- Morning Plunges: These can invigorate you and kickstart your day with a burst of energy. An excellent way to wake up and set a positive tone for the day.
- Midday Plunges: A cold plunge around lunchtime can rejuvenate you and improve focus for the afternoon. It can also break up your day and provide a refreshing change.
- Evening Plunges: If you prefer to unwind before bed, an evening plunge can reduce core body temperatures and help relax your muscles to prepare you for a deeper night’s sleep.
Experiment with different times of day to discover what works best for your schedule and how each time affects your overall well-being. To read more on the advantages of cold plunging at different times of the day, click here.
5. Full Body Cold Plunge, Head Included
For a more comprehensive cold immersion experience, consider submerging your entire body, including your head. This method has several advantages:
- Enhanced Benefits: Immersing your head along with the rest of your body can intensify the cold exposure and potentially increase the benefits related to mental clarity and stress reduction.
- Increased Resilience: Full-body immersion, including the head, can build mental toughness and help you get accustomed to colder temperatures more quickly.
- Improved Circulation: Submerging your entire body helps stimulate circulation throughout, which can be beneficial for overall recovery and performance.
If you’re new to full-body immersion, start with shorter durations and gradually increase as you become more accustomed to the sensation.
6. Try Meditating with Cold Plunge
Incorporating meditation into your cold plunge routine can enhance the overall experience and offer additional benefits:
- Increased Focus: Meditation can help you manage the initial shock of the cold plunge and maintain focus throughout the session.
- Enhanced Relaxation: Combining cold immersion with meditation can help you relax deeply and reduce stress levels more effectively.
- Mindfulness Practice: It provides an opportunity to practice mindfulness, helping you stay present and fully experience the moment.
To meditate during your cold plunge, start with simple breathing exercises or guided meditations. This combination can make the cold plunge a more holistic experience.
7. Switch the Temperature and Time Length of Cold Plunging
Finally, varying the temperature and duration of your cold plunges can help prevent plateaus and keep your routine interesting:
- Adjust Temperature: Start with a temperature that is challenging but manageable. As you build resilience, gradually lower the temperature for increased intensity. Alternately, slightly warmer temperatures can provide a gentler experience.
- Modify Duration: Vary the length of your plunges based on your comfort and goals. Shorter plunges can be effective for quick recovery, while longer sessions might be beneficial for deeper immersion and mental fortitude.
By regularly adjusting both the temperature and duration, you can continually challenge yourself and optimize the benefits of your cold plunge routine.
Jump-starting your cold plunge routine involves a combination of experimentation and commitment. By exploring different types of plunges, incorporating social elements, changing locations, varying timing, including full-body immersion, trying meditation, and adjusting temperature and duration, you can make your cold plunge experience more enjoyable and effective. Embrace these strategies to build a robust and sustainable cold plunge practice that enhances your physical and mental well-being.
