At MOVE HQ, we’ve created a safe, supportive space to experience the benefits of cold exposure firsthand—using our onsite Odin Ice Baths. Whether you’re dipping in for the first time or looking to push further, there’s a growing body of science (and community experience) showing that cold really does work.
Where Did It Come From?
Cold exposure isn’t a new trend. Cultures around the world have embraced it for centuries—from Nordic plunges to Japanese Misogi rituals. But now, research is catching up to ancient practise, confirming that controlled cold exposure can have powerful physiological and mental benefits.
Why Try Ice Bathing?
Cold water immersion can support your:
• Recovery – Reduces inflammation and soreness by constricting blood vessels (vasoconstriction)
• Circulation – Encourages blood flow and vascular health
• Stress response – Builds resilience through intentional, controlled exposure
• Mental clarity & mood – Triggers a natural dopamine release, increasing levels by up to 2.5 times baseline. This mood-lifting, focus-enhancing boost can last for 2–3 hours, making cold exposure a great option for the morning if it fits around your training schedule.
• Metabolism – Activates brown fat, which helps regulate body temperature and burn energy. According to Dr Susanna Søberg, cold exposure stimulates thermogenesis through brown fat activation, supporting a healthy metabolism and improving cold tolerance over time.
When to Be Mindful
Cold exposure is not ideal for everyone. If you’re pregnant, have high blood pressure, heart conditions, or a pacemaker, we recommend checking with your healthcare provider before plunging
When to Plunge & How Long for Best Results
Getting the timing right can make a big difference to your results—whether you’re chasing recovery, performance, or body composition.
If you’re doing resistance training and trying to build strength or muscle, avoid plunging straight after training. Cold exposure can blunt the natural inflammatory response that supports muscle growth. Instead:
• Wait at least 4–6 hours post-training
• Plunge later that day (if you train in the morning), or the next day
• Save ice baths for your cardio or endurance days, where muscle gain isn’t the primary focus
If you’re using cold immersion for DOMS relief or general recovery, timing is more flexible—just avoid immediately after weight sessions.
As for how long to stay in, neuroscientist Dr Andrew Huberman suggests aiming for 11 minutes per week, spread across:
• 3–4 sessions per week
• 2–3 minutes per session
This gives your body the right dose without overdoing it. Consistency beats intensity..
Getting Started at MOVE HQ
You don’t need to go full Wim Hof from day one. Here’s how we suggest easing into our Odin Ice Baths:
1. Start in the warmer bath (8–10°C)
A gentler intro for beginners.
2. Ease in gradually
Begin waist-deep, then move to your chest. Add arms and eventually hands and feet if tolerable.
3. Hands and feet? Totally optional
These areas can be more painful due to smaller capillaries. It’s fine to keep them out initially—your tolerance will build with time.
4. Keep it short
Start with 30 to 60 seconds until you gradually can build up to around 2 to 3 minutes, or whatever feels manageable for you.
You can also break up your plunges with 1–2 minute dips, resting 1–2 minutes in between. Just try not to leave too much time between rounds, or you may experience the after-drop, which can make it harder to get back in (We’ll touch more on this later).
With consistent practise, you’ll often notice by the second or third plunge it already feels easier. As your confidence grows, most people find five minutes to be a solid upper limit that feels both challenging and sustainable.
5. Stay still
Most people instinctively stay still—it actually helps. Your body forms a thin thermal boundary layer—a few millimetres of water warmed slightly by your skin. Moving disrupts that layer and brings on the cold again fast.
So when you see someone sitting completely still, looking all stealth-like and composed? That’s not just mental toughness—it’s also physics. The ultimate boss level? Moving around during your plunge.
Bonus tip: Focus on your breath.
That initial gasp is normal. To avoid short, sharp breaths and stay grounded, try this:
• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale slowly for 8 seconds
This helps reduce your heart rate, lower your blood pressure, and shift your nervous system into a calmer state during the plunge.
After Your Plunge: What Happens Next (and Why It Gets Easier Over Time)
Once you’re out of the ice bath, you might feel a wave of chill or start to shiver. This is known as the after-drop, a normal physiological response where cooler blood from your limbs circulates back to your core, slightly lowering your internal body temperature even after you’ve exited the water.
While it might feel a little uncomfortable, this process is actually beneficial. According to Dr Susanna Søberg, this after-drop period triggers thermogenesis, your body’s natural heat production process. It also plays a key role in activating brown fat—the metabolically active fat that helps regulate body temperature and supports a healthy metabolism.
As your body becomes more cold adapted, you’ll notice this response starts to change. That intense shivering, the sharp cold, and even that mental resistance tend to soften. Over time, your body gets better at maintaining its core temperature, and those physical reactions lessen. Some people stop shivering altogether—but that doesn’t mean the benefits are gone. In fact, it’s a sign that your body is getting more efficient and better regulated.
Even the discomfort you might feel in your hands and feet will improve. Those smaller blood vessels become more responsive and resilient with regular exposure, meaning less pain and a faster return to warmth once you’re out.
Post-plunge tip: To support this adaptation process, try to warm up naturally instead of jumping straight into a hot shower. Gentle movement, warm clothing, and letting your body do the work will help complete the thermogenic cycle—and support even greater benefits from your next plunge.
Cycle-Conscious Cold Exposure
If you’re female, your cycle can affect how you tolerate the cold. During the luteal phase (after ovulation), your core temperature rises slightly due to increased progesterone, which can make you feel colder in response to cold exposure.
That’s totally okay. You might choose to:
• Reduce your exposure time
• Take a dip in the warmer of the two ice baths
• Lower the frequency
• Skip plunging during that phase or for part of it, whichever feels right for you.
The key is to listen to your body. For more on this, check out Dr Stacy Sims or the Søberg Institute.
Level Up Your Plunge.
Already feeling confident? Here’s how to push further:
• When you feel ready, gradually increase your duration – Start with shorter plunges and build up slowly, even in 30-second increments, until you reach a time that feels right for you. At MOVE, our bookings are capped at 15 minutes to promote safe plunging. It’s not recommended—or necessary—to plunge for longer than that.
• Progress to our colder tub (5–7°C) – Take the plunge when you feel ready.
• Submerge more of your body – Waist, chest, shoulders, arms, hands, and feet—bit by bit.
• Add light movement – Gently move your arms and legs. This breaks the thermal boundary layer and increases cold intensity. Not for the faint-hearted, but definitely next level.
Just remember: if you feel light-headed, dizzy, excessively shivery, or numb, that’s your cue to hop out. It’s not about being extreme—it’s about consistency and smart progression.
In Summary….
Ice bathing is a powerful tool for recovery, metabolism, stress resilience, and overall wellbeing. And with our Odin Ice Baths right here at MOVE HQ, you’ve got everything you need to build a safe, sustainable routine.
Whether you’re just getting started or taking things to the next level, remember—you don’t have to go hard to get the benefits. You just have to show up consistently.
Of course, we couldn’t cover everything in one blog. There’s loads of excellent information out there, and we encourage you to explore more—especially if you’re tailoring your plunge practise to your training, cycle, or recovery goals.
This is an evolving space. As more research rolls in, our understanding will keep growing—and we’ll keep learning right along with you.
If you’re keen to dive deeper, check out:
• Dr. Susanna Søberg – The Søberg Institute
• Huberman Lab – Cold Exposure Science
• Dr. Stacy Sims – Women & Recovery
• Wim Hof Method – Breathwork & Cold Training
