BIÂN Staff
August 14, 2023

The Proper Way to Cold Plunge

Our favorite way to get the most out of this transformative practice.

The ancient practice of cold plunging has been used for centuries to boost physical endurance, improve circulation, reduce inflammation, and enhance mental clarity. In this informative post, we'll walk you through the proper way to cold plunge, including its benefits, precautions, and duration. Read on to learn more about how cold plunging can transform your well-being.

Before we dive into the details, let's first define what cold plunging means. It's a type of hydrotherapy that involves immersing yourself in cold water (usually below 60°F) for a brief period. The cold water causes your blood vessels to constrict, which increases blood flow and oxygen delivery to your organs. The sudden change in temperature also triggers the release of endorphins, which can reduce pain and boost your mood.

Here are the steps to take a cold plunge properly:

  1. Consult with a healthcare provider before starting. Cold plunging is not recommended for everyone, especially those with certain medical conditions. Talk to your doctor to ensure it's safe for you to try.
  2. Start with a warm-up. Prior to entering the cold water, take a few minutes to warm up your body with some light exercises or stretches. This can help prevent muscle injuries.
  3. Enter the cold water gradually. Don't jump into the water right away, as this can be shocking to your system. Instead, slowly immerse yourself in the water, allowing your body to adjust to the temperature.
  4. Stay in for 3-5 minutes. Ideally, you should stay in the cold water for at least 3-5 minutes to reap the full benefits. Repeat this cycle up to 4 times. However, if you're a beginner, start with shorter intervals and work your way up. It's also recommended to alternate between the cold plunge and a steam room or infrared sauna for maximum effectiveness.
  5. Hydrate and warm up afterwards. After your cold plunge, make sure to drink plenty of water and warm up your body with a dry towel or in the steam room.

Now that you know the proper way to cold plunge, let's discuss the precautions you should take. If you have a pre-existing medical condition, such as high blood pressure or heart disease, it's important to consult with your doctor before trying cold plunging. Pregnant women and those with injuries or open wounds should also avoid cold plunging. Additionally, if you're a beginner, start with shorter intervals and gradually increase the duration over time.

Cold plunging is a simple yet powerful way to boost your physical and mental health. It can enhance your immune system, reduce inflammation, and improve your mood. However, it's crucial to follow the proper steps and precautions to avoid any adverse effects.

BIÂN members have exclusive access to a luxurious cold plunge housed in a steam room in each genders' main locker rooms. Book a tour today and experience the benefits of cold plunging firsthand.

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