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What to expect from Cold Plunge

Updated: Oct 19

We've answered the "why" cold plunge in our intro to Cold Plunge post. Now we tackle how. Below are suggestions for how to prepare for your plunge. How to think about deliberately exposing yourself to cold water and ways that your body will produce epinephrine and dopamine. Plus a bonus recommended experience for our ORC Members.

Submersing yourself into cold water is difficult.


Know that your first experience will include coaching from us. We'll guide you through the process; from breathwork before you enter the tub, to providing connection and encouragement while you're in the water, and finally being there to celebrate your success with cold plunge at the end.

You will succeed.

What that looks like will depend on the goals you set for yourself and your experience. Whether it's getting into the tub and sitting down then getting out, or it's getting in and breathing through your discomfort for 5 whole minutes - these both net positive and immediate results. On the Huberman Lab podcast, Andrew Huberman talks about the positive effects from BOTH the mental work that goes into deliberate cold exposure, as well as the physical effort. Both cause adrenaline and dopamine to be produced. There is no finish line here - it's a completely personal journey.

Before your visit. Set a goal for your plunge - this could be how long you stay in the water (a time that can gradually increase with each plunge) or it could be getting here, getting into the tub, fully submerging yourself and taking a few breaths. You'll feel results no matter where you land.

For consistent benefits from the result of Cold Plunge it's recommended that you submerse yourself for 11-15 minutes per week, spread over three visits.

For our ORC Members - take advantage of the ability to combine hot and cold therapy. Ask us for a robe and visit the hot tub or steam room for 10-20 minutes before your plunge!


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