Guide

The ice bath & contrast therapy guide

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An ice bath, or cold plunge, is a short dip in cold water — usually just a few minutes. It feels intense the first time, but knowing what to expect makes it much easier. This guide covers what a session is like, how to ease into it, and what to look at if you decide to set one up at home. It is general information to help you get the most from a visit, not health advice.

What to expect and what to bring

A plunge is quick and simple: you step into a tub of cold water, usually somewhere around 8–15°C, and stay in for a short time. Venues provide a towel, but taking your own as well is handy, along with swimwear and a warm layer to put on afterwards. Some people like sandals for the walk to and from the tub.

Go at your own pace on a first visit. Staff will talk you through it, and there is no set time you have to reach. Many venues pair a plunge with a sauna so you can warm up between rounds, so bring what you would take for both if that is on offer.

Getting the most from a cold plunge

Ease in rather than jumping straight under. Stepping in slowly and keeping your breathing slow and steady for the first few breaths makes the cold far more manageable — most of the challenge is settling the breath. Keep your hands out of the water at first if that helps, then lower them once you have found a rhythm.

Start with a short dip and build up over visits rather than pushing hard on day one. If you are alternating with a sauna, a common pattern is to warm up, plunge briefly, and repeat. Get out whenever you have had enough; there is no target to hit, and warming up gently afterwards is part of the routine.

Thinking about a setup at home?

A home cold plunge can be as simple or as involved as you like. At the simple end, a standalone insulated tub holds cold water and ice you add yourself — the most affordable way to start. If you plunge often, a chiller unit keeps the water cold and filtered so you are not buying ice each time, at a higher cost.

Whatever you look at, think about where it will live, how you will fill and drain it, and the running cost of a chiller. A floating thermometer is worth having so you know the temperature, and neoprene gloves and booties make longer dips more comfortable. The prices below are indicative 2026 ranges and shift often, so use them as a rough guide.

Home options

Portable ice bath / cold tub

An insulated standalone tub you fill with cold water and ice — the simplest way to plunge at home.

around $150–$600 (2026)

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Home options

Cold-plunge chiller

A unit that keeps the water cold and filtered so you do not need to add ice for each session.

around $500–$2000 (2026)

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Home options

Floating thermometer