Busting the Myth

Yes — you can take ice baths in winter.

Let’s remember that cold-plunges actually began in Nordic countries, where lakes stay covered in ice throughout the winter. In those regions, cold exposure is a long-standing tradition used to relieve pain, inflammation, and stress, and to improve mood and overall well-being.

“Won’t I get sick if I cold-plunge in winter?” No.

While it’s true that viruses and germs spread more easily in winter, cold exposure actually helps strengthen your immune system — making it a powerful ally against seasonal illness.

Sure, most of us don’t have the same cold tolerance as the Nordics — but that doesn’t mean we should stop cold plunging in winter. We just need to adjust how we do it to keep it safe.

How to Cold Plunge in Winter?

When it comes to winter cold-plunging, safety is everything. Here’s what you need to know to make your sessions both safe and beneficial.

Temperature

To qualify as cold exposure  (and to actually deliver the benefits), water temperature must be below 13–14°C. The exact temperature of your plunge depends on your cold tolerance, your goals, and even your physical and emotional state that day.

During winter, the air temperature is already low, and weather conditions are harsher. That’s why it’s best not to push your limits — choose slightly milder water temps for your winter sessions.

Time

Two minutes of cold immersion is enough to unlock most of the physical benefits. Anything longer has to do more with mental training — resilience, mindfulness — than physical gains.

In winter, keep sessions short: 2–3 minutes is perfect. Don’t push your body to the edge.

(*) It’s not recommended to stay in cold water longer than 8 minutes, as it can trigger hypothermia.

Breathwork

As soon as your body hits the cold water, your heart rate spikes and breathing becomes shallow — don’t worry, this is a normal reaction.

The key is to control your breath: inhale through the nose, exhale through the mouth. Slow and steady. The more focused you are on your breathing, the less your mind fixates on the cold.

Pro tip: Alfa Humans tubs feature an ergonomic design that lets you keep your hands and feet out of the water. Since extremities are the most sensitive to cold, this makes the experience more pleasant and easier to manage.

Warming back up

This is the most important step: warming up after your plunge.

Always follow your session with gentle movement to help your body regain heat. This is especially crucial in winter, when the cold air makes it harder for your body to return to normal temperature.

As a rule of thumb: Your warm-up should last twice as long as your time in the water.

Why does this matter? During cold exposure, your blood vessels constrict and blood flows inward (to the core) to protect your vital organs. When you get out, the opposite happens — vessels dilate, and blood begins circulating again throughout your body. If you don’t move afterward, that returning (cold) blood can make you start shivering and feeling chilled again — or even run the risk of hypothermia.

Post-immersion exercises to raise body temperature:

• Wim Hof horse stance

• Squats

• Push-ups

• Plank hold

Why Cold-Plunge in Winter?

Here are some key benefits of winter cold-plunging:

• Immune System Boost. Cold exposure stimulates an increase in white blood cells — your body’s natural defense army — potentially reducing the risk of catching common winter illnesses.
• Respiratory Function Boost. The temperature shock causes quick, intense breathing. Studies have shown that those bursts of hyperventilation help alkalize blood pH, reduce inflammation, and improve oxygen efficiency.
• Skin Health. Winter often dries and cracks the skin or worsens conditions like eczema and psoriasis. Cold exposure helps improve circulation, delivering oxygen and nutrients to the skin for a healthier glow.
• Cold Tolerance. What better way to train your body to handle cold than facing it head-on? When consistently cold-plunging, we are adapting and training our bodies to become more resistant to cold.

With enough practice, you’ll go from “Baby It’s Cold Outside” into “Let It Snow.”

Who Shouldn’t Cold Plunge?

Cold-plunging is a safe and beneficial practice, but not everyone can do it. 

Avoid it if you have:

• Heart conditions (arrhythmia, coronary artery disease, hypertension)

• Respiratory issues (asthma, pneumonia, pulmonary fibrosis)

• Epilepsy or neurological disorders

• Raynaud’s syndrome or cold allergies

• Pregnancy in the first trimester (in later stages, it may be possible under medical supervision)

If you have any health condition or concern, consult your doctor before taking cold-plunges. If you’re healthy but new to it, start gradually — short sessions, safe setup, and always listen to your body.

Explore the depths of your potential and experience the incredible results cold exposure can bring to your life. Learn more with our Wellness Journal.