Cold Plunge

Dip, Dip, Hooray

Dip, Dip, Hooray

The coolest way to

boost your



The coolest way to boost your |.

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Even without scented candles, red wine and bubbles, this is the best bath you’ll ever take - and the benefits are life-changing:

Even without scented candles, red wine and bubbles, this is the best bath you’ll ever take -
and the benefits are life-changing:

Elevated Energy

Coffee is like an energy credit card - get what you want now (energy), pay later (crashes). Cold Plunging is an investment - small upfront cost (few minutes in uncomfortably cold water) leading to energy that lasts for hours.

Immersing yourself in cold water floods your system with adrenaline. By exposing your body to this stress chemical, you’ll get a lasting jolt without the crash or coffee breath.

Pain Relief

Immersion in the cold plunge can boost norepinephrine (a neurotransmitter ) up to 5X - which can dramatically reduce inflammation and chronic pain in the body.

If you can handle the pain of the plunge for 3 minutes, you’ll get some relief from the pain you’ve been feeling the other 23 hours and 57 minutes of the day.

Stress Relief

When life is a lot, a quick dip may help. Those who swear by cold plunging often report clearheadedness and mitigated anxiety afterward.

This makes sense because cold water immersion activates the parasympathetic nervous system promoting relaxation and reduced stress levels.

Also when your senses are being assaulted by frigid water, you can’t really ruminate about that upcoming interview, nasty break up or how you're failing as a parent.

Better Recovery / Performance

It’s not uncommon to be pretty sore after an Onix workout. Lucky for you, with active recovery like the cold plunge, you reduce lactic build up and increase blood circulation, allowing your muscles to recover faster.

This means you get the most out of your workout and can quickly get back to your favorite coaches, or Troy.

Immunity Support

The cold causes your lymphatic system to contract, detoxifying the body and enhancing the body's natural defenses.

Additionally, being submerged in cold water initiates a flood of white blood cells (​​leukocytes, to be exact) which boost immunity and keep you from getting sick.

Save your sick days for a hangover like the rest of us.

Enhanced Mood

A quick dunky dunk in the tub can increase your dopamine (one of our feel-good hormones) by 250% for up to 2 hours. For comparison, cocaine also increases dopamine by 250%, but no one has ever been arrested or had an intervention for plunging.

Increased Resilience

If you’re experiencing this world as a human, you’ve probably noticed that life can be hard. By consistently forcing yourself to do hard things, life’s challenges become a little easier.

Cold Plunging is a hard thing - your body thinks it’s in an existential crisis, but with focused effort and controlled breathing you get through it. Make Cold Plunging a practice, and you build resilience and momentum.

Think of this as forced meditation or excruciating mindfulness.

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Cold Plunge Protocol:

Warm up: do some light movement, focused breathing and maybe say a little prayer to get yourself ready for your plunge.
Rinse off your cooties in the shower before getting in our tub.
Enter in slowly and carefully.
If you can, try to submerge up to your neck for maximum benefits.
Focus on your breath to reduce the stress response.
We know you want to jump out, but exit slowly.
Re-warm gradually (unless you're hitting the sauna for contrast therapy).
Book your next session, come back, and keep expanding your comfort zone.

We recommend a weekly total of 11 minutes in the cold plunge spread across multiple sessions. 3-4 sessions per week is suggested, but limit your frequency and time in the tub based on your tolerance and gradually work your way up. If plunging ever feels extremely uncomfortable or unsafe, get out of the tub immediately.

Frequently Asked Questions

Cold Plunge

How long should you stay in an ice bath?

For beginners a good target is 3 minutes. If you’ve never plunged before, 30 seconds is a good start as you build up your tolerance.

Listen to your own body. If it’s saying, “I would really like to get out of this BUT I can stay in safely” then you should be okay.

How cold is an ice bath?

We set our tub at 45 degrees. Slightly warmer than a refrigerator, but way more comfortable to get into.

What is the best time to take an ice bath?

If your goal is to speed up recovery, then plunging after your workout is a great option. Wait at least two hours after your lift though - muscles require post-workout inflammation for growth, and cold water exposure is anti-inflammatory.

If you need a quick pick-me-up, plunging first thing in the morning will jolt you awake and keep your energy up for hours. Same goes for those afternoon work slumps.

If your boss won’t put a tub in your cubicle, just swing by Onix on your lunch break.*

* Don’t eat your lunch in our tub.

How should I prepare?

  1. Light activity or stretching to get the blood aflowin’.
  2. Take a quick rinse in the shower next to the tub. This helps you better acclimate to the plunge you’re about to take, and keeps our tub cootie-free. Two birds, one stone.
  3. Do a little pre-plunge breathwork to mentally prepare yourself.
  4. No more steps - quit stalling and plunge.

Is cold plunging safe?

For most folks, yes. But plunging isn’t something you want to overdo. You can get the maximum benefits from cold plunging in just 11 minutes per week across multiple sessions.

It’s a good idea to consult with your doctor before plunging if you have specific medical concerns. Those with the following conditions may want to avoid plunging altogether:

- Heart disease
- High blood pressure
- Hypertension
- Poor circulation
- Diabetes
- Raynaud's phenomenon
- Open wounds or broken skin
- Heart arrhythmia
- Anorexia
This list isn’t exhaustive, so again, if you think you have any health risk please ask your doctor before jumping in. Also, jumping in a tub is a health risk to everyone, so please lower yourself in carefully.

What do you do after an ice bath?

  1. Celebrate. You just did a hard thing.
  2. Keep breathing intentionally. The worst is behind you, but slow, deep breaths can help calm your nervous system.
  3. Warm up: Unless you’re getting into the sauna afterward (contrast therapy), try to let your body warm up naturally and gradually to get the most benefits from your plunge. Light movement or stretching is recommended.
  4. Conquer the rest of your day. After that experience, what can stop you now?

Will cold plunging give you a cold?

If someone with a cold sneezes on you while you’re in the tub, then yes. Otherwise, you won’t catch a viral infection from cold plunging.

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