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It may sound tempting to jump into the cold water and is certainly the easiest, but not the best way. Because you should not underestimate risk of suffering a cold shock. Especially for untrained, it is important to introduce the body to the cold a little more slowly.
Table of contents
Start with cold shower
Shower cold is the classic and very gentle on the body. You boost the blood circulation in your body and become wide awake. It is best to take a cold shower in the morning - it looks like a coffee and gives you a relaxed start to the new day. The positive effect is preserved all day.
You can start warm, then put on lukewarm and after you have washed yourself, shower the last 10-30 seconds cold. After that, no longer put on warm, but stop cold. If you do this for a few days or weeks in a row, you will notice how your body changes and cold just endures.
If you resolve this easily, you can extend it to 1-2 minutes and if it works well, then take a shower completely cold. The water from your pipe is usually not ice water, usually with a temperature of approx. 15-20 degrees Celsius. You notice there is still air (or temperature) down 😉
Changing
If you shower cold or shower for more cold, you can also try it with alternating showers. As the name suggests, alternating showers are showering the alternating cold and warm. You can simply do this 2-3 times in a row and stop again with the cold phase, which will narrow your blood vessels again.
Correct breathing
It is relatively natural to get into snapshot as soon as you shower cold. Train slowly and evenly to breathe in and out. The natural reflex is to breathe quickly and briefly, and you have to overcome it. As soon as you calm your breath, you will notice that the pain is no longer so strong and you can get it much better and also longer.
Take the necessary time
Don't put yourself under pressure and do not rush. It is often more unpleasant to think about the cold in advance than is actually for you. Do not try to shower cold too long, otherwise you can quickly cool yourself and lose your lust. Showering cold under stress because you have to get rid of it very quickly or have your head full of other thoughts is not optimal. Try to be on the matter and also watch yourself - your breath, the cold, the body reaction both when showering and after showering. Try to celebrate the cold a little. You will notice that it is really fun after a while and you will enjoy it.
Find a partner or a group
As usually in life, it is more joy and you have to be less disciplined if you have a partner who pursues the same interests. Meet regularly for the first Cold Plunge attempts. It also makes sense to be traveling with someone who can take care of you in an emergency. Cold Plunge is not harmless and you can also cool down. So it is always good to have someone at his side - even if it is only for the good feeling.
Warm up on
You should warm up both before and after the Cold Plunge . Especially after bathing it works wonders when you move. Start slowly and then intensify. Tighten yourself down, because it will freeze for the bath for a while, depending on how long you have been in the cold water.
Protect head, hands and feet in front of too much cold
You can lose a lot of warmth very quickly over your head. Up to 30% can be lost within a short time. In addition, the head is one of the most sensitive parts of the body and especially due to long hair escapes warmth long after the Cold Plunge .
A lot of warmth is also lost over hands and feet. Because these are the parts of the body that are no longer supplied with a cold shock as well as the blood withdraws into the middle of the body. Hands and feet usually start very quickly. If you want to avoid this, just keep your hands out of the cold water, your feet can be protected by neopric shoes or socks.
So that would be wrong in the truest sense of the word 😉
