Cold Plunge instructions for beginners

The idea of ​​venting in icy water may seem totally deterrent at first, but Cold Plunge offers a variety of advantages , such as improved blood circulation and a strengthened immune system. If you want to try the Cold Plunge for the first time, it is crucial that you are doing carefully. With the right preparation and mindfulness, you can achieve amazing positive effects on your body. Here are some valuable tips to optimally prepare for your first ice pool and a detailed step-by-step guide.

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1. Start slowly with alternating showers and shower cold

If you have never been immersed in ice -cold water before, it is important to gradually lower the temperature. Start with cool water and then gradually work yourself into colder temperatures to slowly get your body used to the Cold Plunge . The best way to do this is through cold showers. You can increase every week and be ready for your first ice pool in about 1 month. Here is a plan that will help you acclimatize for Cold Plunge .

2. Select an environment in which you feel comfortable

Pay attention to a safe place for your first ice pool, which has no obstacles and also allows you a certain privacy. Take the time you need. You can either use one of our tons or climb in a lake with clear and clean water. It is best not to choose a running water , because then you have to concentrate on the current and that you do not use. In addition, flowing waters are also colder than standing.

3. If you have the option, take someone with you or go with a group

Cold Plunge is always most beautiful together. But often that doesn't work. The first time, however, it would make sense to have someone who supports you. Maybe your spouse or your children who can help you if you need help?

4. Mind over matter - overcome yourself mentally

Cold Plunge is not exactly known for the feel -good factor. That is why many people say they would never do that. However, you never have the opportunity to experience the first -hand advantages directly after an ice cream bath. But everyone who has already done this knows that it is hard to overcome, especially the first time. And this mainly includes mental overcoming. So you shouldn't have too many concerns, you can do it. And at the beginning it hurts. It is a little contragtuit but the pain and the mental tension help you to become more and more resistant.

5. Breathing and relaxation

Many cold plunger swear by breathing techniques in front of the ice pool. The right breathing technique for Cold Plunge can increase your body heat and thus prepare you well for cold exposure. The breathing techniques help you to spark the "inner warmth". And you should be warm if you go to the ice pool and not freeze it. So take your time 5-15 minutes before your first ice pool, sit on a yoga mat in the tailor or lie down and practice breathing techniques such as the Wim Hof ​​Breathing / Tummo or Buteyko.

6. Before you go into the water

When you are finished with breathing, pull out to your swimsuit / swimming trunks. Optimally, you already have your bathing suits, because if you change outside in winter, it is quite uncomfortable. In addition, you should already put your things ready for bathing to quickly slip back into warm and dry clothes.

You can set up a thermometer and measure the temperature. If you want you can protect your feet and hands. These are mostly affected by the blood flow and start to freeze and pain very quickly. We have great offers in our shop for everything you need for your first cold plunge .

7. During your first cold plunge s

So now you are in bathing clothes, it's cold outside, the ice water is in front of you. Your head still says: No, don't do it!

You put on your neoprene gloves and wet socks and go to the ice pool. Start diving your lower half of the body into the ice water and then quickly goes in. It only extends to the armpits at the beginning. Don't look at the clock. Time doesn't matter when you are in the ice pool.

As soon as you are immersed, you will notice that your feet and hands begin to hurt. Your breathing is quick and your heart beats like crazy. This is ok, the cold happens and most importantly: calm your breath . Simply breathe in and exhale slowly. You will notice that your body automatically relaxes and also relaxes. After about 30 seconds you will notice that it is much better, it is still uncomfortable but it is less bad than at the beginning.

1-3 minutes, it shouldn't be more. Don't exaggerate it, you still have a lot of time to practice!

! If you feel uncomfortable, the pain is too severe, deaf feelings that are dizzy or that you start to tremble very strongly and uncontrollably, then it is time to go out!

8. After your ice pool

After enjoying the ice pool, it is important to warm up your body carefully and slowly . There is no hurry here, because it is even dangerous to get warm again too quickly. Your cold blood from the periphery has to be slowly mixed with the warm blood. So you can do the Horse Stance right after the ice pool.

At the Horse Stance you just go into a half -crouch so that you have slightly tense your legs and make your arms alternately move from one side to the other. You can also give noise from yourself. It's a bit like the Haka dance and warms up well. But you can also shade or go, everything that is movement is good. However, you shouldn't start moving too quickly, but start the whole thing slowly and then gradually move faster. As with a cold car, you first have to bring that to operating temperature before you drive full throttle on the highway.

After 1-3 minutes of Horse stance or other movement, just dry quickly and put on as many dresses as possible. According to the onion principle, a lot of particularly many layers also help make particularly warm. If you have tea or other warm drinks, this will certainly also help afterwards.

You will notice that you are eating for a while. And even if you go in without gloves or wet socks, your hands and feet can be very gorge. This is not exactly helpful when putting on but you have to go through. And of course it is much easier if you have justified all the things beforehand.

9. After the ice pool is in front of the ice pool

Repetition and getting used to is the key. In order to have long -term advantages of the Cold Plunge S, you should regularly integrate Cold Plunge into your routine. Over time, your body will get used to the cold better and the positive effects will increase accordingly.