Free guide · Shiver & Sweat, Portland
The Guide to Cold Plunging
Whether you begin your ritual at our studio or on your own, our free guide shows you how to build a safe and sustainable cold plunge practice, from your very first session to a routine that sticks.
- What happens in your body when you step into cold water
- How to breathe through the first 20 seconds
- The 48–54°F temperature sweet spot
- A simple, session-by-session starting plan
- Why moving water feels colder than still water
Three things to know before your first plunge
01
Find the sweet spot
Research shows the sweet spot for cold plunging is between 48°F and 54°F. Moving water feels colder than still water at the same temperature, so flow matters too.
02
Breathe through the first 20 seconds
For the first 20 seconds your body is in fight-or-flight mode. A round of box breathing through your nose before you get in helps prepare your nervous system for the cold.
03
Build it gradually
Start with 30–60 seconds for your first four sessions, 1–2 minutes for sessions five through nine, then 3–5 minutes. Consistency matters more than intensity.
Cold is only half the ritual
Each of our contrast suites pairs a cold plunge with an infrared sauna and a shower, all in your own private suite. Move between heat and cold at your own pace, with variable flow including River Mode, which simulates plunging in a cold river.
4019 N Williams Ave, Portland, OR 97227 · 503.896.4069