First time?
How to plunge safely: breathing, the one-minute rule and what to bring.
01
Safety briefing first
Every session starts with a safety briefing and breathing exercises. Never plunge alone – stay close to the group and the leader.
02
Breathing
Cold water triggers a cold shock that makes you gasp. Enter calmly, breathe out slowly and let your breath settle before going deeper.
03
The one-minute rule
The first minute is about getting your breathing under control. As a beginner, a short time in the water is plenty – listen to your body and get out in good time.
04
Signs of hypothermia
Uncontrollable shivering, confusion, slurred speech, clumsiness or extreme tiredness are warning signs. Get out at once, dry off, dress warmly and tell a leader.
05
Ask a doctor first
If you have a heart or circulation condition, high blood pressure, epilepsy, asthma, are pregnant or have any other medical condition, talk to a doctor before cold plunging. We cannot give medical advice.
06
What to bring
A towel, warm layers to change into, a hat, sandals or neoprene socks, a bag for wet clothes and something warm to drink.