Cold Plunge for Beginners: What to Know Before Your First Plunge in Greenville, NC

Thinking about trying a cold plunge but not sure where to start? You're not alone. Most first-timers ask the same things: Is it safe? How cold is it? And how do I get through that first shock of cold water?

I'm Rebecca Harris, PhD, a physiologist and the owner of Kairos Float & Wellness Studio in Greenville. Here's what happens in your body during a plunge, and how to make your first one a good one.

Is cold plunging safe for beginners?

For most healthy adults, a short cold plunge is generally considered low-risk. The key is to respect the first minute.

When cold water hits your skin, your body has a built-in reaction called the cold-shock response. You may gasp, breathe fast, and feel your heart rate and blood pressure jump. This is normal. For most people, it settles within one to three minutes as the body adjusts (1).

That first reaction is also why some people should talk to their doctor before plunging (2). Please check with your doctor first if you:

• Have a heart condition, an irregular heartbeat, or a pacemaker

• Have high blood pressure that isn't well controlled

• Are pregnant

• Have Raynaud's (fingers or toes that turn white or blue in the cold)

• Get hives or swelling from cold

• Are sick or recovering from an illness

And never plunge after drinking alcohol.

How cold should a cold plunge be?

Our plunge stays between 50 and 55°F. Many research studies on cold water use temperatures in about this range (3). Colder is not always better, especially when you're new.

For time, a first plunge of one to two minutes is plenty. Your session at Kairos is 10 minutes, which gives you time to settle in, get out, and dry off without rushing. Many people slowly work up to three to five minutes over several visits. Practice helps: research shows the cold-shock reaction tends to get smaller after about four plunges (4).

What should you do before your first cold plunge?

A little prep goes a long way:

• Eat lightly. A small snack one to two hours before is better than a big meal or an empty stomach.

• Drink water earlier in the day.

• Tie up long hair and take off jewelry.

• Bring a warm layer for after, like a sweatshirt and socks.

• Tell us about any health concerns when you check in. We're happy to answer questions.

  
  

How do you breathe during a cold plunge?

Breathing is your best tool. Fast, shallow breathing is part of the cold-shock response, and slowing it down may help you feel calmer and more in control. In one study, a few minutes of slow, structured breathing each day lowered breathing rate and improved mood (5).

I use box breathing in the plunge myself, and there's a guide posted right next to the tub:

1. Breathe in for a count of 4.

2. Hold for 4.

3. Breathe out for 4.

4. Hold for 4.

Lower yourself in slowly and breathe out as you go down. Keep your head above water on your first visits. Putting your face in cold water sets off a second reflex that can clash with the cold-shock response (2). If it feels like too much, it's OK to get out. Your first plunge is practice, not a test.

What happens after you get out?

Step out slowly and carefully, dry off, and put on your warm layers. Move around gently and let your body warm up on its own.

You may shiver for a few minutes. That's normal. Your body temperature can keep dropping a little even after you get out, which is called afterdrop. Shivering is how your body makes heat.

Many people say they feel alert, clear-headed, and in a better mood after a plunge. There's some science behind that feeling. In one small study, people who sat in 57°F water for an hour had large increases in noradrenaline and dopamine, chemicals linked to alertness and mood (6). Our plunges are much shorter, and research is still growing, but it may help explain why so many people come back for more.

Try your first plunge with a group

If you'd rather not try it alone, join us for a Women's Cold Plunge Event. I'll start with a 15-minute talk on what the cold does in your body, then show you exactly how to get in and breathe. After that, you take your guided plunge. We finish with warm tea and good conversation.

Try your first plunge with us. Join the Brave Cold Series for Women: three small-group sessions with me, starting Sunday, Nov 22, 3–5 PM. Only 6 spots. Book the series for $129 or try Session 1 for $39.

Prefer to go on your own? Book a single cold plunge for $25 at kairos.floathelm.com/store.

Questions? Email manager@kairosfloats.com or call 252-298-7749. We're at 2800 East Tenth Street, Suite 102, in Greenville.

This post is for general education and isn't medical advice. If you have a health condition, please talk with your doctor before trying a cold plunge.

References

1. Castellani JW, Tipton MJ. Cold stress effects on exposure tolerance and exercise performance. Compr Physiol. 2015;6(1):443–69. doi:10.1002/cphy.c140081

2. Shattock MJ, Tipton MJ. "Autonomic conflict": a different way to die during cold water immersion? J Physiol. 2012;590(14):3219–30. doi:10.1113/jphysiol.2012.229864

3. Machado AF, et al. Can water temperature and immersion time influence the effect of cold water immersion on muscle soreness? A systematic review and meta-analysis. Sports Med. 2016;46(4):503–14. doi:10.1007/s40279-015-0431-7

4. Barwood MJ, et al. Habituation of the cold shock response: a systematic review and meta-analysis. J Therm Biol. 2024;119:103775. doi:10.1016/j.jtherbio.2023.103775

5. Balban MY, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023;4(1):100895. doi:10.1016/j.xcrm.2022.100895

6. Šrámek P, et al. Human physiological responses to immersion into water of different temperatures. Eur J Appl Physiol. 2000;81(5):436–42. doi:10.1007/s004210050065