Five simple steps to getting the most from the cold

Whether you’ve got a Brass Monkey Ice Bath, cold plunge, or something a little less awesome, developing a cold dipping routine will be key to getting the most from it. Here are a few simple steps to help get your started.

Know your reasons

Jumping in a bath full of freezing cold water and ice on a regular basis takes a lot of determination. And it’s much easier to stay determined when you know what you’re trying to achieve. That could be clearing your mind, reducing stress, increasing your mental resilience, recovering after exercise or just proving that you can! Whatever your ‘why’, keep it front of mind.

Commit to the cause

Once you know why you’re doing it and what you want to achieve, you need to commit. That doesn’t mean you have to dip religiously every day - even Dan, our founder, doesn’t manage that. Just set yourself a target that seems manageable and achievable. Whether that’s 3 dips a week for 3 weeks, or a dip every other day, set your plan and stick to it. Putting a post-it on the fridge or a reminder on your phone can help.

Start slow 

It takes a while for your mind and body to get used to cold dipping, and the last thing you want to do is make it harder to commit and harder to achieve your goals. So start out at a higher temperature for a short time - maybe 10°c for a minute. Then work down from there. Your body will tell you when you’re ready to progress. Don’t push it, and don’t rush. Even when you’re experienced and adapted to the cold you only really want to be doing two or three minutes - so trying to do three minutes at your ice bath’s lowest setting on your first dip is a recipe for disaster. Getting yourself an ice bath that allows you to set the temperature is really important.

Learn to breathe 

Getting your breathing is hugely important when you get in cold water. Your body will want to take short, shallow breaths through your mouth. But you’ll need to fight that urge. It’s mind over matter time. Calmly breathing in through your nose and slowly exhaling through your mouth will help your body and mind stay calm and in control. If you’re in a Brass Monkey you can focus on the drishti, to keep your mind focused and your breathing calm. Getting your focus and breathing right will make the difference between enduring the cold, and enjoy it. 

Stay safe 

Ok, there’s no easy way to say this… but the key here is trying no to be an idiot! Much of this is common sense, but we’ve all seen people on social media dunking their heads, or seeing how long they can stay in the water. This isn’t a competition, it’s not about how long or how cold or who’s the toughest. It’s about self care, it’s about what’s right for you, and how best you can achieve your goals. So stay comfortable, get out when you feel it’s time to get out and stay safe. There’s a more detailed guide to safety here.