Cold plunge
What to keep in mind?
Temperature
For it to be considered a cold-plunge, water should be below 13–14°C. The right temperature depends on your level of experience and how your body responds:
- Beginners: Start at 13–14°C. Cold enough for most benefits, without being overwhelming. As your body adapts, you can gradually lower the temperature.
- Intermediate users: 10–7°C. Colder and more intense (but not extreme), it’s a range commonly used by athletes for faster recovery.
- Regular practitioners: 7–3°C. The most intense range, ideal for short sessions and building mental resilience.
The rule of thumb: the water should feel cold enough that you want to get out, but still manageable to control your breathing. Too comfortable? Lower the temperature. Too overwhelming? Stay where you are or go warmer.
Time
Never push your body just to “tough it out.” Every body — and every day — is different.
- Beginners: 1–2 minutes. Short, controlled, and safe. Your body needs time to adapt, don’t over do it.
- Experienced users: 5–6 minutes, depending on goals, water temperature and external conditions.
Avoid excessively long sessions, especially below 8°C. Overexposure can cause numbness, dizziness, or hypothermia. If you shiver uncontrollably or feel unwell, get out immediately and warm up.
The key: breathing
The most important factor in cold immersion is controlling your breath. In the first 30 seconds, heart rate spikes and breathing becomes shallow. Focus fully on deep nasal inhales and slow mouth exhales.
When you control your breath, you control your body’s reaction. Breathing calmly helps override the mental voice saying “I can’t.”
How to cold-plunge?
- Mindset & relaxation – Before entering, take 3 deep, calm breaths to release anxiety and tension.
- Hands first – Dip your hands for a minute to acclimate your body (hands feel the most intense due to nerve endings).
- Decisive immersion – Enter smoothly without stopping halfway. Inhale as feet go in, exhale as you submerge fully.
- Focus on breathing – Slow, deep breaths through the nose and out the mouth to regulate mind and heart rate.
Return to heat – Do light exercise after (e.g., squats) for twice the time you spent in the cold.
Is cold-plunging safe?
Cold-plunging is safe and highly beneficial when practiced at the right temperature, duration, and frequency for your body. However, it can pose risks for certain people.
Not recommended for individuals with:
- Heart conditions or history of cardiovascular disease
- High blood pressure
- Respiratory issues
- Pregnancy (especially first trimester — consult a doctor regardless of stage)
- Cold allergies
- Epilepsy or neurological conditions
- Pacemakers
- Open wounds, flu, or infections
If you have any health conditions or doubts, consult your doctor before starting this wellness practice.
Set up your Ice Bath, hassle-free
This instructional video is made using the O2 model, but it applies to all of our Ice Bath models.
Effortless ice bath maintenance
At Alfa Humans, we know hygiene matters. That’s why our tubs are designed for effortless maintenance, delivering a clean and hygienic experience with minimal effort. Easy water changes, simple filter care, and smart design make cleaning quick and efficient. From refilling to deep cleaning, keeping your ice bath fresh is hassle-free—so you can focus on your cold therapy, not upkeep. Your time belongs in the tub, not maintaining it.
We’re here to help you have the best possible experience with us. If your answer is not here, please contact us at info@alfahumans.com
Quick checks & tips
Make sure the electrical installation is properly grounded for protection.
Do not connect the chiller to a power strip shared with other devices, as the chiller requires a certain power level that many power strips cannot handle, which may cause damage and affect performance.
If there is no nearby outlet for the chiller, use an extension cord dedicated exclusively to the tub.
For exterior installation; make sure the outlet where the unit is plugged in is protected from rain. We recommend installing a sealed, waterproof box to keep the plug safely sheltered.
Filter cleaning & E03
Our chiller built-in technology has different errors to prevent any potential damages. The most common one is E03 shown in the app or the chiller display. This means the water pump inside the chiller is not able to re-circulate water. Can be caused by unclean filters, or air inside the chiller.
If you have been using the tub for several days, it will probably be an unclean filter. To solve this issue:
- Unplug chiller from electricity
- Block the shut-off valves from the filter
- Remove metal filter and clean
- Fill the filter recipient with water and install back
- Open shut-off valves
- Turn chiller back on
We highly recommend cleaning the filter every 3-4 days, before the E03 shows up in the display.
If E03 is showing up and the filter is clean, this is due to air inside the chiller. To solve this issue:
- Unplug chiller from electricity
- Submerge the external water pump in the tub and plug to electricity
- Use the water pressure of the water pump to send water to the chiller from the hose that has the filter
- Keep sending water until you see no bubbles coming out of the other hose coming from the chiller
- Turn chiller back on
Water maintenance
We recommend showering with fresh water before entering the tub. Body oils, sweat and small particles will reduce the lifespan of water.
There’s different ways to maintain water. You can use regular pool products like chlorine granules (check the correct amount for 400lts), ozone generation devices, or ionizing devices. If you have any doubts don’t hesitate to send us an email at info@alfahumans.com for personalized guidance. We’re here to help!
Every 12-15 days, we recommend doing a water renewal. We also encourage when emptying the tub to re-fill, to clean the tub walls with a damp cloth using ethyl alcohol or white vinegar.
Cover your tub
Always cover your plunge with the provided lid when it’s not in use. This helps prevent debris like leaves and pollen from contaminating the water. Leaving the tub uncovered increases the risk of larger particles blocking the filter, which can restrict water flow to the cooling engine, potentially leading to damage or complete failure of the chiller. It will also lower the cooling efficiency during hot weather.
During winter
Our chiller cannot withstand temperatures below 0°C. During the winter season, we recommend storing the chiller under cover after draining all the water, and using the tub without the chiller by installing the plugs in place of the hoses.
During summer
Hot summer weather can put extra strain on your cooling system. By following a few simple steps, you can make sure your plunge keeps performing at its best.
Direct sunlight increases the workload on the cooling engine, which leads to higher energy use. To reduce this strain, place your Icetub in a shaded area.
If you’re using your plunge indoors, avoid placing it near saunas, steam rooms, or other heat sources. Excessive heat can wear down the unit over time, lowering its efficiency. Keep in mind the chiller needs decent ventilation. Keeping your tub in a small space with no ventilation at all will heat the room and will affect the efficiency of the chiller.
If your plunge is in a humid or salty environment, like near the coast, the materials may be affected over time. Make sure the cooling engine has enough space for proper air intake and release. If you have any concerns about your location, our team can offer tailored advice.
E45: if the chiller is working on a very high ambient temperature, it can turn off and show E45 on display. To solve this, consider if it has enough ventilation and if it’s receiving direct sun exposure. If so, turn off and give 1-2 hours to cool down.