2 minutes is fine for a cold dip, the experts say

Depending on your setting can feel like pain or ecstasy for a minute in an ice bath. Maybe you shudder at the thought of stepping foot in an ice bath, or maybe you’re an experienced cold-sucker who can’t get enough of the endorphin-releasing feeling. Anyway, sitting in an ice bath isn’t just an endurance game. How long you cold dive is important.

There are many ways to access cold water therapy, from a cold shower to immersing your body in a special cold plunge pool. Perhaps you are a seasoned professional and have invested in one of the latest cold plunge pools with an automatic chiller, or perhaps you prefer wild swimming on a cold winter day, or simply want to make the most of your gym’s cold therapy room. Either way, setting limits on how long you stay in the cold water is key to reaping the benefits.

Take a cold dip or not?

Those who enjoy a cold dip will no doubt tell you they love it – for muscle relaxation, improved circulation, focus, energy – or maybe even a better understanding of homogeneous algebra? Why stop there? But cold water is a stressor and carries risks, so it’s important to know how long you should cold dive for and whether it’s right for you.

We’ll cover some of these questions about whether you should take a cold plunge before or after a workout, but if you’re not sure whether a cold plunge is right for you, always consult your doctor. Enter the water consciously and with a clear plan of how long you plan to stay in it. Be careful submerging your head because the sudden cold sometimes makes people gasp.not a great thing to do while your head is underwater.

How long do you take a cold dip?

The time limit and risk factor for a cold plunge depend on many factors, such as how experienced you are, your body fat percentage and body size, and how controlled your breathing is. I have been testing cold plunge pools for months and have managed to build up a tolerance over time. But everyone is different. After the first few attempts where I could only hold it for about 10 seconds before dramatically leaving the water, my body has adapted.

Now I tend to sit in my ice bath for a minute each time, but that’s enough for me and enough to clear my head ready for my work day.

For experienced ice bath enthusiast Dan Bosomworth, founder of Brass monkeysit’s a different story. “I personally take a two- or three-minute ice bath at 37.4°F to 41°F (3-5°C) most mornings,” he says. “That’s my favorite place where it’s cold enough to feel challenged and short enough to stay consistent.” Consistency beats intensity every time.

“It’s about finding what challenges you enough to release those catecholamines – the stress chemicals that cause the benefits,” says Bosomworth. “Research recommends aiming for a total of about 11 minutes per week for metabolic benefits, as that’s when you’ll start to see meaningful brown fat activation. You can break that down into what works for you and your schedule – perhaps daily 90-second sessions or longer dips of 3-5 minutes a few times a week. In colder temperatures below 5°C (41°F), even 1-2 minutes causes a significant stress response.”

Personalize your dive

When it comes to how long you go cold diving, Bosomworth recommends going colder for shorter or warmer for longer. For beginners, 30-second cold showers of up to two minutes can help, although they are not essential. “Once the cold water starts to become manageable, move to a cold bath at about 10°C for a minute or two, or whatever feels good,” he says. “Only then can you introduce ice.”

Also think about it Why you are cold. If you’re just looking for a mood boost, 30 seconds of cold water will do the trick. Recovery from exertion can be achieved in about two minutes. If you work on your mental resilience, you may want to try longer.