The short version: start at 12–15°C for 1–2 minutes, two or three times a week, and build slowly. The evidence suggests around 11 minutes of cold exposure a week is plenty for most of the benefits.
How cold, and for how long?
Beginners don't need to chase 3°C. Start around 12–15°C for 60–120 seconds. As it gets comfortable, drop the temperature a degree or two and add time — but there's little reason to go beyond 2–3 minutes per dip.
A gentle 4-week routine
- Week 1: 15°C, 1 minute, 2× this week. Focus on slow, calm breathing.
- Week 2: 12–13°C, 90 seconds, 3× this week.
- Week 3: 8–10°C, 2 minutes, 3× this week.
- Week 4: 5–8°C, 2–3 minutes, 3–4× this week.
Staying safe
Never plunge alone if you're new to it. Get out if you feel light-headed. Warm up gently afterwards — move around, don't jump straight into a hot shower. If you have a heart condition, are pregnant, or have any medical concerns, check with your GP first.
Ready to set up at home?
A chiller-equipped tub holds a steady temperature so every session is consistent. See our ice baths or read ice bath vs chiller to choose.