Cold immersion is so much more than a practice, it’s a mindset shift, a resilience-builder, and a performance amplifier. Whether you’re an entrepreneur, athlete, or high-performer looking for an edge, your cold plunge can do more than just wake you up, it can become the foundation of a full-spectrum wellness routine.
The best in the game aren’t just plunging and calling it a day. To get the most out of every dip they’re stacking complementary wellness practices like breathwork, red light therapy, contrast therapy, and mindfulness to elevate the experience and boost the benefits.
Want to take your cold immersion routine to the next level? You need to approach it the same way you do your work, training, or any other high-performance habit with strategy, intention, and the right tools. Here’s how.
Breathwork: To Help You Master the Cold
How you breathe in the cold determines how your body responds to it. Controlled breathwork can help regulate your nervous system, reduce the shock response, and enhance oxygen efficiency, giving you more control over your experience.
At Ice Works, we guide all plungers to enter the water from a grounded, parasympathetic state. Controlled nasal breathing helps regulate your nervous system, reduce the shock response, and support long-term adaptation.
Shannon’s Tip: Before you enter the tub, take a few minutes to ground yourself. Once in the tub, maintain slow, controlled nasal breathing to activate your parasympathetic “rest and recover” state.
Red Light Therapy: Enhancing Recovery & Cellular Function
Cold immersion triggers vasoconstriction, meaning blood vessels constrict to preserve core heat. This is beneficial for reducing inflammation, but once you step out of the cold, encourage blood flow back into the muscles and tissues for optimal recovery with red light therapy (RLT).
Red and near-infrared light penetrate deep into the skin and muscles, stimulating mitochondrial function, enhancing cellular energy production (ATP), and increasing blood circulation and oxygenation, all crucial for post-cold plunge recovery.
Shannon’s Tip: Sit or stand in front of a red light panel for 10 minutes post-plunge to maximize muscle recovery and cellular repair.
Contrast Therapy: The Ultimate Circulation Boost
Cold and heat exposure work together to stimulate circulation, detoxification, and cardiovascular health. The practice of contrast therapy, alternating between a cold plunge and a sauna, has been shown to increase blood flow, reduce muscle soreness, and support immune function.
Shannon’s Tip: Move from 15 minutes in a sauna to 2-3 minutes in a cold plunge or shower repeating 2-3 rounds. Always ending on cold.
Mindfulness & Meditation: Strengthening Mental Resilience
The cold is as much a mental challenge as it is a physical one. Incorporating mindfulness and meditation can enhance your ability to stay present, regulate stress, and embrace discomfort.
Studies show that meditation lowers cortisol (the stress hormone) and improves emotional resilience. Combining it with cold immersion helps train your mind to stay calm in stressful situations—inside and outside the tub.
Try This: Before plunging, take 60 seconds to focus on your breath. While in the tub, use mantras like “I am calm, I am strong” to reinforce control over your mind.
Optimizing Nutrition for Recovery & Performance
What you eat before and after your cold plunge can impact recovery, inflammation, and energy levels.
Magnesium & Electrolytes – Support muscle function and nervous system balance.
Protein & Collagen – Aid in muscle repair and joint health.
Anti-Inflammatory Foods – Omega-3s, turmeric, and leafy greens help reduce oxidative stress.
Shannon’s Tip: After your plunge, fuel up with a smoothie rich in protein, greens, and healthy fats to replenish and rebuild muscle tissue.
Your Custom Cold Immersion Experience Starts Here
Cold immersion is a powerful tool to enhance resilience, physical recovery, and daily well-being. Pairing it with breathwork, red light therapy, sauna contrast, and mindfulness will take your experience to the next level.
Ready to create a custom cold immersion setup in your home? Book a call with one of our cold immersion experts today and design your perfect recovery space.