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How long should you stay in a cold plunge tub?
For optimal results, Dr. Paulvin recommends cold plunging three to four minutes at a time, for a total of about 11 minutes per week. So, to maximize the benefits, aim for three to five days a week.
However, if you have nerve issues, back pain, heart and lung difficulties, or open wounds, you should avoid cold plunges, notes Dr. Paulvin.
You should also build up the frequency and duration of ice baths, he adds. “Listen to your body and don’t force it to last longer than what it’s able to.”
What temperature should an ice bath be?
Ideally, you should immerse yourself shoulders down in temperatures between 50 to 60 degrees Fahrenheit, says Dr. Paulvin. “I recommend starting at 60 degrees and working your way down to colder temperatures, keeping in mind that you want to initiate shivering,” he explains. “Practicing breathwork before entering the bath and during the bath can help you withstand the cold temperatures for a longer period of time,” he adds.
That said, colder is not always better. “The main idea behind cold plunges is to increase hormesis, or stress to the body, and while research shows that hormesis increases at colder temperatures, there aren’t any specific benefits at certain temperatures,” says Dr. Paulvin. In fact, most people develop tolerance to colder temperatures as they increase the frequency and duration, so there’s no need to plummet the thermostat, he adds.
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