A practical guide for cold plunge (discussed further here) beginners—equipment, protocols, safety considerations, and how to build sustainable practice.
Key Insights
Start with 1-2 minutes at 55-60°F, build gradually
Home setup options: ice bath, chest freezer conversion, chiller
Safety: never alone, know your limits, medical clearance if indicated
Consistency more important than duration—daily 2 minutes > weekly 10 minutes
"The body adapts to what you consistently demand of it—controlled stress builds resilience when applied deliberately."