Cold plunge timer
Short is enough: beginners often start with 30 seconds and build to 1 to 3 minutes. Press Start as you get in; the timer counts down, warns you 10 seconds before the end, and tells you when to get out.
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Cold plunge safety
- Start with 30 seconds in water you can tolerate, and build up slowly.
- Get in gradually and breathe out slowly. The first gasp is normal; never put your head under.
- Don't plunge alone, and get out if you shiver hard, feel numb, or feel unwell.
- Warm up gradually afterwards with dry clothes and movement.
- Check with your doctor first if you have a heart condition, high blood pressure or Raynaud's, or if you are pregnant.
Alternating with heat? See the sauna timer, or calm your breathing first with the breathing timer.
Questions people ask
How long should you stay in a cold plunge?
Many people start with about 30 seconds and build up to 1 to 3 minutes. Longer isn't necessarily better; get out if you feel unwell.
What temperature should a cold plunge be?
Commonly around 10 to 15 °C (50 to 59 °F). Colder water calls for shorter sessions.
Is a cold shower as good as an ice bath?
It's less intense, but a 1-minute cold finish to your shower is an easy way to start.