Cold Plunge

An effective way to speed up your recovery time is with our Cryotherapy Cold Plunge at NMotion. This invigorating treatment offers a host of benefits that will get you feeling your best. Our cold plunge reaches temperatures as low as 37°F/4°C, helping you achieve maximum results in your recovery.  Some of the most found evidence-based benefits of our Cryotherapy Cold Plunge include:

When should you cold plunge?

Based on current research, the best time to cold plunge for each individual depends on your personal goals. 

• If your goal is to gain strength and muscle long-term, you should cold plunge before you work out or on a different day when you do not have a workout planned. You should not cold plunge after a workout. 
• If your goal is to reduce soreness levels after a workout, you should cold plunge immediately following exercise. 
• If your goal is to recover quickly and perform at your best (for example if you have another event coming up in one to two days), you should cold plunge right after you exercise. 
• If you have goals based around endurance sports, you can cold plunge at any time. 
• If you are only interested in the mental benefits that cold plunges have to offer and have no specific physical goals, you can cold plunge at any time. 

When you come into NMotion for your first cold plunge session, our providers can talk with you about your goals and help you decide how long and when to cold plunge. 

How to prepare for a cold plunge:

1. Cold Plunge Clothing: What you wear into your cold plunge session is up to you.  We recommend that people new to cold plunging wear a T-shirt and shorts. Most people experienced with cold plunges wear at least a bathing suit.
2. Prepare mentally and physically with a very cold shower. Pay attention to how your body responds, practice breathing and notice what happens in your mind.
3. Decide how long you want to stay in. Again, your cold shower will help you understand how long you might want to stay in at first. It’s okay to start only staying in for 30 seconds to 1 minute and work your way up to longer sessions ranging from 2-10 minutes over time. 
4. Learn a few breathing techniques. Breathing techniques are beneficial in multiple areas of life but can be very useful when your body is getting used to the sensation of cold plunging. One useful breathing technique that you can use in the cold plunge is box breathing. See below for a graphic that illustrates the box breathing technique.

Getting into the Cold Plunge: 

1. Set your timer (and keep it in reach)

We recommend a cold plunge duration of 2-10 minutes. You can get benefits from your cold plunge in only 2-3 minutes. If you’re new to the process, staying in for even just thirty seconds is fine and will help you build up to longer durations after repeated sessions. 

2.  Take a few minutes for pre-cold plunge breathwork

Taking just a little time to practice some breathwork before you get into the cold plunge can help mentally prepare you for your session. Before you get into the cold plunge, make sure to take a deep breath, then exhale completely.

3. Enter the cold plunge slowly

Getting into the cold plunge too quickly can shock your system and make for a more unpleasant cold plunge experience. Instead, enter the cold plunge slowly when you are ready. 

4. Don’t forget to start your timer after entering the cold plunge!

When your body enters the cold water, you will likely experience an involuntary gasp. This gasp reflex is a natural response to the cold and is one reason why breathwork during cold plunging is so important. (It’s also why we recommend exhaling before entering the cold plunge.)

The ultimate goal is to have your body submerged up to your neck, but if you can only partially submerge at first, that’s OK. If you have submerged your body but feel too overwhelmed by the cold, slowly lifting your chest out of the water can help.

5. Soak and focus on breathing

Instead of letting your mind rest on how cold the water is, focus on something you can control — your breath. Slow exhalations can help steady your heart rate, and deep, regular breaths can help improve your circulation.

What to do after your cold plunge: 

1. Exit the cold plunge slowly

Once your timer goes off, slowly get out of the cold plunge. Again, the key word here is slowly; you may be shivering or feel short of breath and it’s best to avoid quick movements in these circumstances.

Grab your towel, pat yourself completely dry, then change into your post-cold plunge clothes. You did it!

2. Warm-up Naturally

It’s important to warm up naturally after a cold plunge— i.e., not by jumping in a hot shower. Instead, we recommend using light movement. Some easy movements include warm-up stretches, walking, light yoga, or jumping jacks.

If you have been curious about all the benefits cold plunges have to offer or are looking for a way to manage pain and soreness, we welcome you to come into NMotion and try out our cold plunge treatment for yourself. Call us at 405-515-4040 to book your first cold plunge session today!