Cold Water Immersion

  • What is it?

    Cold Water Immersion (CWI) is the practice of submerging your body in cold water for a set period of time to support physical recovery and mental resilience.

  • Who is it for?

    Cold Water Immersion is beneficial for a wide range of individuals looking to enhance their recovery, build resilience, and support overall wellbeing.

    It can be especially helpful for:
    – Athletes & fitness enthusiasts seeking faster muscle recovery
    – Individuals managing chronic pain or inflammation
    – Those looking to build mental resilience and discipline
    – Wellness seekers wanting to optimise their daily routine
    – People undergoing recovery or rehabilitation

  • Why use cold water immersion?

    Cold water immersion is a natural and effective way to support your recovery, build resilience, and improve overall wellbeing. Whether you’re training hard, managing pain, or simply seeking a moment to reset, the benefits are wide-reaching.

    Reduces Inflammation
    Exposure to cold helps constrict blood vessels and slow down metabolic activity. This process reduces swelling and inflammation in muscles and joints, making it especially helpful after intense physical activity or injury.

    Eases Muscle Soreness
    Cold temperatures help numb sore areas, reducing discomfort and aiding in muscle recovery. It’s an ideal method for managing post-exercise soreness or general physical fatigue.

    Supports Faster Recovery
    By reducing inflammation and enhancing circulation, cold water immersion helps the body recover more efficiently, allowing for a quicker return to movement and performance.

    Boosts Mental Resilience
    The intensity of cold immersion challenges both body and mind. Over time, it can help build mental strength, improve mood, and support your ability to manage stress and discomfort.

    Improves Circulation
    Alternating cold exposure with heat, such as in contrast therapy, helps stimulate healthy blood flow and strengthens the circulatory system by training blood vessels to contract and expand effectively.

    Please Note: If you have any medical conditions — particularly related to the heart, blood pressure, or circulation — we recommend consulting your healthcare provider before participating in cold water immersion.
    Please refer to the information provided below before bog.

Everything you need is right here

  • Please exercise caution or avoid use if you experience any of the following:
    • Cardiac History (e.g., Heart Attack, Arrhythmia)
    • Post-Surgical Recovery
    • Migraines or Chronic Headaches
    • Blood Pressure Disorders
    • Neurological Disorders
    • Lung Conditions
    • Motion Sickness
    • Pregnancy
    • Diabetes

    If you do have a medical condition, please consult with your doctor if in any doubt about your safety.

  • Some tips in preparation for your Cold Water Immersion recovery session:
    1. Drink water beforehand to help support your circulation and avoid feeling lightheaded. Add electrolytes if you’re coming in post-exercise.
    2. Avoid cold plunging on a full stomach. A small meal or snack 1–2 hours prior is ideal.
    3. Wear comfortable, easy-to-remove layers. Bring dry, warm clothing for after.
    4. Practice slow nasal breathing before getting in. Focus on box breathing (inhale 4, hold 4, exhale 4, hold 4) while submerging.
    5. Set an intention; It could be physical (recovery), mental (resilience), or emotional (reset). A clear “why” helps you stay focused when the shock kicks in.

  • It is recommended to submerge in cold water for 11 minutes per week, which can be split up over multiple sessions.

    During your session:
    1. Enter Calmly - Step in slowly, keep breathing steady, and allow your body to adjust gradually.
    2. Focus on Exhale - Long exhales activate your parasympathetic nervous system and reduce panic.
    3. Posture Matters - Sit or stand with a tall spine and relaxed shoulders. Try to avoid tensing up.
    4. Stay Present - Use a mantra or count your breath rather than watching the clock.
    5. Know Your Limits - Start with shorter durations (1–3 minutes) and build up over time. Listen to your body; It’s about consistency, not ego.

  • After your Session:
    1. Warm Up Naturally - Let your body reheat gradually before jumping into hot water. Move around, sip a warm drink, and layer up.
    2. Reflect & Rehydrate - Tune into how you feel physically and mentally. Drink water and consider a light stretch or breathwork to close.

  • You don’t need much.
    Something comfortable to wear, a change of clothes.

    We’ve got the rest.