Do's and Don'ts of Cold-Water Immersion Therapy

Although ice baths are gaining popularity in society, many individuals still feel hesitant about the idea due to the belief that they are solely for athletes or due to the fear of cold temperatures. However, contrary to this misconception, ice baths can and should be utilized by anyone, regardless of their fitness level.

Nevertheless, it is important to approach this practice gradually, as with any other hobby or activity. For instance, if the idea of cold water is daunting, it is recommended to start with minor adjustments. During your next warm shower, gradually decrease the temperature by a few degrees. As you become more comfortable with cooler temperatures, you can progress to colder and colder water until you are ready for a full ice bath.

At SubZeroSoak, we understand that adopting a new routine or hobby can be intimidating. Hence, we are here to help guide you through the basics of cold water therapy, including temperature and duration, to ensure that you have a positive experience.

When to take a cold plunge?

Before embarking on your first cold plunge or ice bath, it is important to understand and determine your goals for the plunge. This will help to maximize the cold plunge's benefit to your physical and mental well-being. We recommend using a cold plunge for recovery, mood, and general physical health. Although we have some favorite applications for a cold plunge, there are numerous more! We are here to share some of the do's and don'ts for our favorite ice bath applications.


Ice baths have become increasingly popular as a daily health practice; however, they have long been recognized as one of the most effective ways to aid in the recovery of the body after intense physical activity. Regardless of whether you are engaged in lengthy runs or strenuous weightlifting, ice baths have the potential to accelerate the post-workout healing process.

Do: Participate in some light stretching or yoga to recover faster and see the greatest benefit.

Don't: Assume that an ice bath will immediately heal any injury or strain due to intense workout. 

Do: Consult a physical therapist or physician if you have any questions regarding the use of an Ice bath for muscle recovery.


Incorporating brief daily ice baths into your routine can benefit you beyond just physical recovery. Exposure of the human body to cold water triggers the release of norepinephrine, a hormone associated with heightened focus, emotional regulation, and energy levels. As a result, a daily release of this hormone can elevate your mood and increase productivity.

Do: Try to take a cold plunge at the same time every day to help develop a routine. Consistency can help to see better results.

Don't: Take ice baths before going to bed. Ice baths can help to energize and waken the body, which is the exact opposite of what you are trying to do at night.

General Physical Health

By combining the two aforementioned benefits, the practice of regularly taking cold plunges can promote long-term health. During an ice bath, blood vessels constrict, causing blood to flow closer to the vital organs. Upon exiting the tub, the vessels dilate, resulting in increased blood flow throughout the body. This process aids in reducing inflammation and tissue damage, as well as purging toxins from the body.

Do: Consult a physician if you have any medical issues that may be accelerated by cold plunges.

Don't: Get too warm too quickly when you exit the SubZeroSoak pod. It is important to let your body work naturally to return to regular body temperature.

What if this is my first experience with an ice bath?

Whether you are an advanced plunger or just a beginner, it is important to take the appropriate precautions and take an ice bath consistent with your level of familiarity. 

Beginners are anyone who is not acclimated to cold plunges. The first time you take a plunge can come a shock to the body and often can momentarily take your breath away. 

Do: Begin with an ice bath that is 60 degrees in temperature. Use a thermometer to test the water's temperature before entering the SubZeroSoak Pod. Once you are comfortable with the change in temperature you should feel free to start experimenting with colder, more frigid temperatures.

Don't: Subject yourself to any sort of physical pain associated with a cold water plunge. It is supposed to be therapeutic, not painful!

Advanced plungers have grown accustomed to the cold water body shock after many different exposures to ice baths.

Do: Experiment with ice baths and other types of recovery methods in harmony. Yoga, following a cold plunge can be a very therapeutic combination.

Don't: Change the temperature of your daily plunge drastically. This intense shock to the system can be hard to track how it benefits the body.

How long should a soak last?

An ice bath or cold plunge is never a long endeavor. The idea is not to actually take a bath and relax. Overexposure is risky and cause damaging effects, while underexposure can show no change in recovery, mood, or general physical health. 

Do: It is recommended to limit your ice bath duration to a maximum of 2-5 minutes. Sitting in the ice bath for an extended period is unnecessary to experience the benefits, and unless you are utilizing it for recovery purposes, there is no need for it to last longer than 5 minutes.

Don't: Do not be reckless by staying in an ice-cold tub for too long. It is crucial to avoid a duration exceeding 20 minutes, as a more extended soak does not enhance the recovery process. Therefore, it is essential to time yourself accordingly.

Tag us @SubZeroSoak on Instagram and Facebook with videos and photos of your ice bath experiences with the SubZeroSoak pods. Have Fun!!

Medical Disclaimer: It is essential to consult with a healthcare professional before engaging in any form of cold water therapy, including cold plunges. Individuals with pre-existing medical conditions such as heart disease, hypertension, Raynaud's syndrome, or any other condition affecting circulation or the cardiovascular system should avoid cold plunges. Additionally, pregnant women and individuals with a weakened immune system should also refrain from cold water therapy. Cold plunges can be a strenuous activity, and individuals should start gradually and pay close attention to their body's response. If any adverse effects occur during or after cold plunges, discontinue the practice immediately and seek medical advice. The information provided here is for educational purposes only and is not intended to diagnose, treat, or cure any disease or medical condition.

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