If you’re taking the plunge—literally—into the world of cold therapy, you probably know that discomfort is part of the experience. Cold plunges are popular for their impressive health benefits, including reduced inflammation, improved circulation, increased energy, and even a positive impact on your mood. But let’s be real: it’s not easy to willingly submerge yourself in freezing cold water. The discomfort is very real. However, the good news is that you can learn to manage it, and maybe even embrace it.
In this article, we’ll go through actionable strategies that can help you manage discomfort during cold plunges. Whether you’re a beginner or have some experience, these tips will help you stay in that cold water for a little longer, all while keeping a cool head—pun intended. And when appropriate, I’ll recommend some highly-rated Amazon products that could make your plunge sessions a bit more comfortable and effective.
1. Understanding Why Cold Plunges Are So Uncomfortable
First off, it helps to understand why cold plunges are so uncomfortable. The moment you plunge into that cold water, your body perceives it as a potential threat. It triggers a “fight or flight” response, flooding your system with stress hormones like cortisol and adrenaline. Your skin receptors sense the cold, which leads to constriction of your blood vessels and an increased heart rate. Basically, your body thinks it’s in danger.
This primal response is why you immediately want to jump out. Knowing this can help you understand that discomfort is a natural response, not a sign that you’re doing something wrong.
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2. Breathe Through the Cold
Breathing is one of the most important tools you have to handle the discomfort of a cold plunge. When you first enter the cold water, your body’s instinct will be to start hyperventilating. It’s key to control this and slow your breath. Take deep breaths in through your nose and exhale through your mouth.
The “Wim Hof Method” breathing technique is one approach that many people use. Start by taking 30 to 40 deep breaths—inhaling fully and letting go halfway. After that, take a deep inhale, and then exhale completely, holding your breath for as long as you comfortably can. Once you need to breathe again, take one deep breath and hold it for about 15 seconds. This technique helps relax your body and can make the plunge easier.
Recommended Product: Wim Hof’s Book
If you’re new to breathwork, you might want to look into Wim Hof’s book, “The Wim Hof Method,” which is available on Amazon and highly rated. It’s a great guide to understanding and applying the breathing methods that can help manage cold exposure.
3. Gradual Exposure
If the thought of jumping into a tub of ice-cold water sends shivers down your spine, start small. You don’t need to do a full-body plunge right away. Instead, try exposing yourself to cold water gradually. Start with cold showers. At the end of your normal warm shower, turn the water to cold for the last 30 seconds. Over time, increase the amount of time you spend in the cold water, and slowly lower the temperature.
Your body adapts through a process called “cold acclimation.” Each time you experience the cold, it becomes slightly less shocking and uncomfortable. With gradual exposure, you’ll be able to work up to longer periods in cold water with less discomfort.
Recommended Product: Shower Thermometer
Consider getting a digital shower thermometer like the “Hibbent LED Digital Shower Thermometer” available on Amazon. This device lets you monitor the exact temperature of your water, helping you gradually reduce the temperature in a controlled manner.
4. Find Your Focus: Mental Distraction
A powerful way to handle the discomfort is to focus your mind elsewhere. When you first enter cold water, your body’s initial reaction might be to panic. Redirect your thoughts. Think of something that brings you joy, whether it’s a peaceful memory, a song you love, or a mantra that helps calm your nerves. Visualization can be an excellent tool as well. Picture yourself on a warm beach or wrapped in a soft blanket. The mind is incredibly powerful in determining how the body responds to discomfort.
Another way to distract your mind is through counting. Count slowly to ten, then twenty, and so on. By setting mini-goals like “I’ll stay in until I count to thirty,” you’ll feel a sense of achievement and control over the discomfort.
5. Focus on Your Why
Understanding and remembering why you’re subjecting yourself to cold plunges can be incredibly helpful in dealing with the discomfort. The health benefits are numerous: reduced muscle soreness, enhanced immune function, improved mood, and even increased metabolism. When you start feeling the intense discomfort of the cold, remind yourself why you’re doing it.
Having a strong reason makes a huge difference. Are you trying to relieve muscle soreness after a workout? Are you interested in improving your mental resilience? Are you trying to boost your immune system? Knowing your reasons will help you stay in the plunge a little longer.
6. Time It Out
Another great tip for managing discomfort is to use a timer. By setting a specific time limit, like two or three minutes, you’ll have a clear goal to work towards. Knowing there’s a definite end point can make the experience less daunting.
Start with shorter periods and work your way up. If your ultimate goal is to do five-minute plunges, begin by setting a goal of one minute, then increase by 30-second intervals over time.
Recommended Product: Waterproof Timer
The “Uigos Digital Kitchen Timer,” available on Amazon, is waterproof and easy to use, making it a great option to bring poolside or use near your bathtub. Having a timer will keep you on track and prevent you from focusing too much on the discomfort.
7. Wear Neoprene Gloves and Socks
While a full-body wetsuit defeats the purpose of a cold plunge, using neoprene gloves and socks can help make cold plunges much more bearable, especially in the beginning. Your hands and feet are especially sensitive to the cold, and wearing these can reduce the initial shock, making it easier to stay in the water longer.
Recommended Product: Neoprene Gloves and Socks
The “Skyone Neoprene Gloves and Socks Set” is a highly-rated option available on Amazon that many people use to make their cold plunge experience more comfortable. These gloves and socks are designed to keep your extremities warm while still allowing the benefits of cold exposure to the rest of your body.
8. Pre-Plunge Preparation: Warming Up Mentally
Before getting into the cold water, spend a few minutes preparing yourself mentally. Take some deep breaths and calm yourself. Visualize the plunge going well. This preparation helps reduce the body’s stress response and helps you stay relaxed once you’re in the cold.
Many people also find that doing light exercises before the plunge helps. It’s important not to overdo it—you don’t want to overheat or be sweaty—but some jumping jacks or arm circles can get your blood flowing enough to make the plunge less of a shock.
9. Utilize Post-Plunge Warm-Up Techniques
Knowing that you have a plan for warming up after your plunge can make the experience easier. Your discomfort doesn’t end the moment you get out of the water; in fact, the first minute after getting out can be quite uncomfortable as your body readjusts to room temperature. Wrap yourself in a thick towel or robe immediately upon exiting the plunge.
Drinking a hot beverage afterward, such as herbal tea, can also help regulate your body temperature. Some people prefer to do some light movement, like bodyweight squats, to generate heat naturally.
Recommended Product: Microfiber Quick-Dry Towel
The “Rainleaf Microfiber Towel” is highly rated on Amazon and dries quickly, which is perfect for cold plunges. It’s lightweight and easy to bring along to any location, whether you’re plunging at home or at a lake.
10. Consider Using Cold Plunge Tanks
While a bathtub filled with ice can work, using a dedicated cold plunge tank makes the experience a lot more convenient. Cold plunge tanks are specifically designed to maintain optimal temperatures, and many come with filtration systems to keep the water clean.
Recommended Product: Cold Plunge Tub
The “Cold Pod” inflatable cold plunge tub available on Amazon is an affordable and highly-rated option for those looking to make cold plunges a regular part of their wellness routine. It’s portable and easy to set up, making it a practical choice for many people.
11. Wear a Beanie
If you’re plunging into very cold water, wearing a beanie can help you retain some body heat, which in turn can make the experience much more bearable. Your head is responsible for a lot of heat loss, so keeping it warm can trick your body into feeling more comfortable.
Recommended Product: Thermal Beanie
A simple thermal beanie like the “Tough Headwear Beanie” from Amazon can be helpful. This beanie is lightweight, comfortable, and helps retain some of your body heat while you plunge, making the entire experience a bit easier.
12. Practice Regularly
The key to reducing discomfort is consistency. The more often you expose yourself to the cold, the more your body adapts to it. It’s just like exercise—the more you do it, the easier it becomes. Try to practice cold plunges or cold showers several times a week. As you become accustomed to the cold, your body’s stress response will lessen, and your tolerance will improve.
13. Listen to Music or a Podcast
Distraction is a great coping mechanism. If you have a way to listen to your favorite music or an interesting podcast while you’re in the cold, it can help make the experience more pleasant. The key is to keep your mind occupied and not focused entirely on the discomfort. Just make sure your device is waterproof or in a safe place away from the water.
Recommended Product: Waterproof Speaker
The “JBL Clip 3 Waterproof Portable Bluetooth Speaker” is a great option if you want some tunes to get you through the plunge. It’s small, portable, and completely waterproof, so you don’t have to worry about getting it wet.
14. Use Epsom Salt Baths for Recovery
After a cold plunge, an Epsom salt bath can help soothe your muscles and provide warmth. Epsom salts contain magnesium, which helps relax muscles and reduce soreness. This is particularly beneficial if your cold plunge is part of a workout recovery routine.
Recommended Product: Dr Teal’s Epsom Salt
Dr Teal’s Epsom Salt is a popular and highly-rated option available on Amazon. Adding this to a warm bath post-plunge can be a great way to relax and recover after exposure to cold.
Conclusion
Cold plunges are challenging, no doubt about it. But with the right strategies and tools, you can manage the discomfort effectively and even learn to embrace the experience. Start slow, focus on your breathing, and use mental techniques to keep your body relaxed. Remember, every time you step into the cold, you’re building resilience—both physically and mentally.
If you’re considering cold plunging more seriously, invest in some of the tools mentioned here. Whether it’s a digital shower thermometer to ease into cold showers or neoprene gloves and socks for that extra bit of comfort, each product can make your journey a little easier. Stick with it, and soon enough, you’ll find that the cold isn’t so uncomfortable after all—it’s empowering.