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Taking On The Cold: Best Practices for Cold Plunging


Cold plunging is a powerful wellness technique that has been used for centuries to promote physical, emotional, and mental well-being. It has recently gained popularity among wellness enthusiasts for its many benefits, with more people than ever before jumping into cold pools, ice baths, and even cold lakes. But now, convenient technology like the TheraFrost allows you to have the same experience with amazing benefits from the comfort of your own home.


The practice of cold plunging involves immersing oneself in icy water for a short period. If you are wondering how this works and how to do it safely, you are in the right place. In this guide, we'll discuss the best practices for cold plunging and the benefits of this technique on the body and mind.


Step 1: Get the Right Equipment


TheraFrost is a top-notch product in the market that offers the best cold plunge experience at home. It is portable, has a programmable digital chiller design, and is made of high-grade industrial airplane rubber to ensure durability.


Its innovative design allows you to control time and temperature via an app available for both iOS and Android. The TheraFrost cold plunge system comes with an integrated ozone system to keep the water pure and clean. It's an investment worth considering for your wellness routine! But if you don’t have the resources, you can follow these same guidelines with an ice bath in your bathtub or taking a dip in a cold lake.


Step 2: Prepare Your TheraFrost

Prepare your TheraFrost cold plunge system by filling it up to the recommended level of 90% (approximately 101 gallons). Use the digital programable chiller to set your desired temperature. The optimal range for a cold plunge is between 50-59°F (10-15°C). However, beginners can start with slightly warmer temperatures and gradually decrease as they acclimate to the cold.


Choose your temperature and choose the amount and timing to ozonate your plunges, and you’re ready to go!


Step 3: Prepare Your Body


It is essential to prepare your body before taking up cold plunging. Firstly, good hydration is critical, so make sure you drink plenty of filtered water before taking the plunge.


Optionally, start with a warm bath and some light exercise to raise your body temperature and loosen up your muscles. Start with a few stretches or a quick yoga routine to get your blood circulating, and prep your muscles for the cold water.


Step 4: Dip In and Start Slow


When it's time to plunge, slowly immerse yourself into the water.

Remember to breathe slowly and deeply, helping to calm your body's natural fight-or-flight response.


If you’re sensitive: Start with a brief, shallow plunge and gradually increase the length as your body acclimates to the temperature. You can lower your body temperature gradually with each session, but try not to stay in the cold water for more than a minute in your first few sessions.


Your goal is to submerge your entire body up to your neck.


Step 5: Time Your Plunge


As a beginner, start with a plunge of around 1-2 minutes. As your body adapts, you can gradually increase this time, but generally, it's not recommended to stay in for longer than 15 minutes.


The cold water may cause you to gasp for air, and that's normal. This instinctive response to the cold water can make you feel like you're not in control. Take deep breaths and focus on your exhales when you're in the water.

Step 6: Breathe

As mentioned, breathing can be a really useful way to deal with the cold temperatures while you’re in the water. Here are a few to try:

Box Breathing: This technique involves inhaling, holding your breath, exhaling, and holding your breath again, each for a count of four. It helps to calm the nervous system and is an excellent exercise to start with during your plunge.

Wim Hof Breathing: This method involves 30 cycles of breathing in deeply, then exhaling only partially. After the 30 cycles, you exhale completely and hold your breath as long as you can. After you've held your breath for your maximum time, take a deep breath in and hold it for 15 seconds. You can repeat this cycle 3-4 times. It's a technique developed by Wim Hof, also known as “The Iceman,” who is known for his extraordinary ability to withstand cold.


Diaphragmatic Breathing: Also known as belly breathing, involves breathing deeply into your diaphragm rather than shallow breathing in your chest. It's best practiced lying down or sitting comfortably, making it perfect for a cold plunge. Take slow, deep breaths in, letting your belly rise as your lungs fill with air. Exhale slowly and let your belly fall. This type of breathing promotes relaxation and can help manage the initial shock of the cold.


4-7-8 Breathing: In this technique, you inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, and exhale forcefully through your mouth for 8 seconds. This method is excellent for maintaining calm and focus during a cold plunge.

Step 7: Get Out and Warm Up

After your cold plunge, it's essential to warm up right away. Wrap yourself in a warm towel or blanket. Try moving around — jumping jacks, yoga, or stretching can help circulate your blood and raise your body temperature quickly. Or better yet, hop into your Thera360 Plus for the ultimate cold and hot therapy experience. This will prevent your muscles from getting too stiff and sore, and will also help prevent any after-effects on your body.

Step 8: Enjoy the Benefits 


The benefits of cold plunging are numerous, and we think you’ll notice these with your TheraFrost. Cold plunging helps lower inflammation in the body, helps boost metabolism, and aids with relaxation and stress relief. Many people find cold plunging to be cathartic in that it forces them to face their fears and enter a meditative state. After a few sessions, you may find it can lead to an immense sense of wellness and vitality.


Like any wellness practice, consistency is key. Make it a regular part of your routine, whether that's daily, every other day, or a few times a week.


Remember to utilize the TheraFrost's ozone system to ozonate your water regularly. This will keep the water clean and pure, reducing the need for frequent water changes and ensuring a refreshing and healthy plunge every time.


NOTE: The TheraFrost cold plunge system is not a substitute for medical treatment. Always consult a healthcare provider before starting any new health regimen.


Happy Plunging!


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