If you’re curious about cold plunging but not sure where to start, one of the most common questions we hear at Chill Bunny is:
“How cold should the water be, and how long should I stay in?”
The answer depends on your experience level, your goals, and how your body responds to cold. Here’s a quick, science-backed guide to getting started — safely and effectively.
How Cold Should an Ice Bath Be?
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Beginners: Start with water temperatures between 10°C and 15°C (50–59°F).
This is cold enough to activate your body’s stress response and deliver benefits without overwhelming your system. -
Advanced Users: Once you build tolerance, gradually work down to 5°C to 10°C (41–50°F).
This is the range most research associates with performance recovery and nervous system benefits.
— Bleakley et al., 2010
How Long Should You Stay In?
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Beginner: 1–3 minutes
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Intermediate: 3–6 minutes
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Experienced: Up to 10–12 minutes
Always listen to your body. Never push through numbness, intense shivering, or dizziness — cold exposure should be challenging, but controlled.
Most key benefits, including inflammation reduction and improved mood, occur within the first 2–5 minutes.
— Tipton et al., 2017
Tips for a Safe First Plunge
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Start gradually – Ease into both colder temperatures and longer durations.
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Breathe intentionally – Slow nasal breathing helps calm the nervous system.
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Warm up after – Use a blanket, warm clothing, or gentle movement to reheat safely.
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Listen to your body – The experience should be invigorating, not extreme.
Chill Bunny Makes Cold Therapy Easy
At Chill Bunny, we design premium, Australian-made cold plunge systems built for home, gym, or studio use. With smart cooling controls and ergonomic design, our tubs help you build a consistent and safe cold exposure habit — no ice bags or guesswork needed.
Make wellness convenient. Start your cold therapy journey with Chill Bunny.