1. What is Cold plunging?

Cold plunging in our Renu cold plunge tub is when you intentionally immerse your body in cold water—usually around 50–59°F (10–15°C)—for a short period of time (typically 2–5 minutes).

It’s is a more intense version of an ice bath and is very popular for recovery and wellness.

2. What is the history of cold plunging?

Ancient Egypt

• Early records suggest cold water was used for health and purification rituals

Ancient Greece

• Hippocrates (often called the “father of medicine”) promoted cold water therapy

• Believed it helped with pain, inflammation, and energy

3. What happens when you cold plunge?

• Blood vessels constrict (reduces inflammation)

• Heart rate increases briefly

• Your body releases endorphins and adrenaline

• After you get out, circulation improves as you warm back up
  

4. Should I cold plunge before or after exercise?

After exercise (most common)

Reduces muscle soreness & helps with inflammation

If your goal is building muscle, doing it right after strength training may slightly reduce muscle growth (because it blunts inflammation your body uses to build muscle). If you’re lifting for muscle gains, wait 4–6 hours before cold plunging.

5. What should I do during thecold plunge

It is very helpful to do a slow inhale & controlled exhale. Your body will do a “gasp reflex” (quick, panicked breathing). The goal is to slow that down as fast as possible

Best breathing technique (simple + effective)

Right when you get in

• Expect a gasp—don’t fight it

• Then immediately switch to:

Inhale through your nose (3–4 seconds)
Exhale slowly through your mouth (4–6 seconds)

Focus on making your exhale longer than your inhale

6. How long should I cold plunge for?

Sweet spot 2–5 minutes is the “golden zone”.

7. What should I wear during a cold plunge session?

Bring an extra towel and your bathing suit.

8. How often should I Cold plunge?

2–4 times per week is the sweet spot for most people

9. What is the age requirement for a cold plunge?

Anyone age 18 or older can enjoy our cold plunge if they meet the height and health requirements. Clients under the age of 18 must have parental consent and a guardian present at the time of the session. The minimum age is 14 years old.

10. Do I need to do anything special before my cold plunge session?

All clients are given a waiver to complete prior to their session.

• Heart conditions

• Pregnancy

• Severe hypertension

• Allergy to cold

• Prior heart attack

• Unstable heart pain

• Respiratory problems
  
  

• Disease of the blood vessels

• History of blood cots

• Uncontrolled seizure disorder

• Nerve pain in feet and legs

• Open sores

• Any disease or condition with increased sensitivity to cold

12. How should I feel during and after my sessions?

During a cold plunge session, participants feel a wet cold. Many clients report feeling a sense of calm or rejuvenation after their session. Others report feelings of euphoria and/or energy.

13. I’m claustrophobic – will I feel comfortable in the cold plunge?

Yes, your head is always outside of the cold plunge for an easy exit. If you feel uncomfortable at any point during your session it is easy to come right out.