11 Steps on How to Prepare for Cold Plunges: For Newbies and Experienced Folks!
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You’re absolutely hyped to do your first cold plunge. But if you’re like I was, you’re also terrified.
I did my first proper cold plunge at a Wim Hof Fundamentals Workshop in Portland.
No joke, I was freaking out. But, as you’ll soon learn, cold plunges are amazingly terrible. This is a picture of me after my first plunge with my friend Bobby over 4 years ago.
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This guide is designed to give you an idea of what to expect, how to prepare, and more.
Quick Summary Answering How to Prepare for a Cold Plunge
Leading up to your plunge, try to:
- Do other forms of deliberate cold exposure for a few days:
- Cold showers
- Going outside in the cold with minimal clothing
- Do Wim Hof Breathing exercises
- I still use this video multiple times per week!
The day of your plunge:
- Give yourself grace
- Breathe
- Know you’re powerful and strong!
- Pack accordingly
- Extra clothes
- Bathing suit
- Towel
- Water shoes (if outside)
- Gloves, beanie, jackets (if winter)
- Be safe
- Bring water and food
- Have extra fuel if doing an outdoor plunge
- Go during daylight
- Scout the water to make sure it’s not flowing too fast
- Tell loved ones where you’ll be
- Go with a plunging buddy!
The moments before and during your plunge:
- Breathe deeply with longer inhales
- Try to stay in long enough to have controlled breathing (if safe)
- Don’t push it!
Preparing For Your Plunge Should Begin Days/Weeks in Advance
Note: I recommend you connect with your doctor and let them know your plan. It’s always better to be safe!
This is a step that most folks get wrong!
They go from living their life like this…
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To expecting that they can easily handle something like this…
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Good luck with that!
Begin Deliberate Cold Exposure In Advance (Ideally 10+ Days)
Get used to getting uncomfortable!
It doesn’t have to be anything crazy. Here are some basic things you can consider doing leading up to your first cold plunge.
- Have the last 20 seconds of your showers be cold water
- If it’s winter, take your dog out to go pee in shorts and a t-shirt instead of putting on a jacket
Again, it doesn’t have to be over-the-top! These little things will start to build up. A study found that just after 10 days of deliberate cold exposure, something called Brown Adipose Fat started to develop.
Brown Adipose Fat is a form of fat that basically helps you handle the cold better.
Before Getting Into The Specifics, This is 100% a Requirement When Preparing for Cold Plunges
Get rid of your ego.
I’ve plunged with dozens and dozens of people.
- MMA fighters who have nearly cried they were so scared
- Grandmothers who have been plunging for 10+ years
- Wim Hof instructors
The cold is cold.
It doesn’t discriminate.
It’s not in your control.
And it’s a serious, potentially dangerous activity.
So let go. Understand that this is not an easy thing. Give yourself grace. And don’t make it a competition.
If anything, go into your first plunge as an exercise of surrender.
How to Prepare for Your First Cold Plunge, A Preparation Checklist:
This will be a checklist for your first outdoor plunge.
Yes, it’s totally fair to do an indoor plunge in a standard bathtub with ice or with a proper cold plunge. Simply read through the checklist and only grab the things that apply to you.
Hydration and Nutrition:
☐ At least 64 ounces of water
☐ Warm tea in a Thermos (lemon ginger tea w/honey is my favorite)
☐ Snacks, such as nuts, a protein bar, jerky, or dark chocolate
Plunge Essentials:
☐ Bathing suit
☐ Water shoes
☐ Towel(s)
☐ Thermometer (you need to know how cold that water is!)
☐ Change of warm clothes (don’t forget cozy socks!)
Safety Measures:
☐ Charged cell phone
☐ Portable charger
☐ Tell family/friends where you're going
☐ First aid kit
☐ Make sure you give yourself ample daylight
☐ Plunge with a buddy! Don't go alone.
☐ Enough gas in your car (no comments you EV folks)
How to Prepare for Your First Cold Plunge, An Action Checklist:
Alright, the fun part!
This is the exact process that me and my buddies do when we go out plunging:
Before the plunge:
☐ Wim Hof Breathing (either in the car or on a yoga mat, depending on rain)
☐ Undress and do a final Essentials check (I’ve forgotten my water shoes in the car too many times!)
☐ Pre-ritual: set intentions, get hyped up, pray, etc
As you’re entering the water:
☐ Go in with your plunging partner at the same time
☐ Take slow, deep breaths
☐ Calm breathing until it’s at a normal pace
☐ When you just start to reach the mental state of “I need to get out of here!” (fight or flight), commit to 3 deep, powerful breaths (don’t be afraid to make some noise, we like to yell and grunt → whatever makes us feel powerful!)
Exiting the water:
☐ Slowly and calmly exit the water
☐ Immediately get into horse stance
☐ Towel off
☐ Put on warm layers
☐ Sip on tea, reflect on the plunge, and show gratitude
After Your Plunge:
☐ Take pictures and video of your plunge location (and maybe a selfie!)
☐ Journal
☐ Document your experience using ChillGuide (takes 3 minutes and is free!) so that other people can experience what you experienced!