Whether you’re new to cold immersion therapy or an experienced plunger, Dr. LoRang has created plunging protocols for beginner and moderate levels to help individuals lay the foundation for their own creation of the plunging protocol perfect for them*!

*Please note that our cold plunge tub will typically be set at 50°F. Should you want it colder, please call 515-421-4018 so we can collaborate on making that happen. We also book the Wellness Room for 15 minutes. If you need longer than 15 minutes for your plunge session, you will need to book two 15 minute slots. 

Protocol for Beginners:

From Dr. LoRang: “On your first visit, you may be fearful of the experience. Please know that I felt the same way. However, even after the first session, it became much easier. And after the 5th session, I am in love with the experience and a big proponent of adding this to your wellness protocols.”

How many sessions should you do?

We suggest that you start with a pack of 10 sessions and use them over a period of 2-3 weeks. By the 5th session we think you’ll be a raving fan. Odds are high that you will love it and want to do more!

First time visit – let’s start here: 

1. Slowly lower your body into the cold water, starting with your feet and gradually submerging your whole body. Try to stay in the water for 30 seconds. (if you are able to stay longer on your first time, you may do so.)  
2. Focus on deep breathing and try to relax your body. You may feel an initial discomfort, but try to stay calm and breathe through it.
3. After the first 30 seconds, slowly step out of the cold water. 
4. Wait 15-30 seconds. 
5. Then slowly get back in and try to stay in the water for 1 to 2 minutes this time. 
6. Try this a total of 3 times, gradually increasing the duration of each cold plunge session as your body adapts.
7. Remember to listen to your body and stop if you feel any discomfort or pain.
8. By following these steps, you can safely and effectively incorporate cold plunging into your wellness routine.
9. You will have a total of 15 minutes in the Cold Plunge Room, so try not to let your own mind scare you from getting into the tub!
10. What do I do with my hands?
    • For this first visit, you may try submerging your hands and arms, but that isn’t necessary.
    • For subsequent visits, you may try submerging your hands into the water and then bringing them out of the water periodically. 

Eventually you may be able to keep your hands under water depending on your tolerance.

Check out this video from our colleagues at Cold Plunge – it follows closely with Dr. LoRang’s beginner’s protocol and also imparts some wonderful breathing tips and techniques for the plunge!

Are you more advanced in your cold immersion? Try this.

If you are an intermediate or advanced cold plunge user, you may want to challenge yourself with a more intense protocol. 

Here is a cold plunge protocol for intermediate-advanced users:

1. Submerge your body into the cold water up to your neck for 3 to 5 minutes. Focus on deep breathing and try to relax your body.
2. After the 3 to 5 minutes, step out of the cold water
3. You can be finished after this 3-5 minutes or you can get back in for more time. 
4. After the last cold plunge session, dry off and continue with your day!

Consider finishing your cold plunge protocol with a stretching or yoga session to help your muscles relax and recover. Remember to listen to your body and stop if you feel any discomfort or pain. By following these steps, you can challenge yourself and safely incorporate cold plunging into your wellness routine.

For more protocols – check out the videos and links here.

Relevant sources from which these protocols were adapted:

For the beginner’s cold plunge protocol:

• Harper, C. (2019). The benefits of cold water immersion. IDEA Fitness Journal, 16(1), 50-53.
• Wilcox, J. (2014). The effects of cold water immersion on recovery from exercise: A review. International Journal of Sports Medicine, 35(5), 375-384.

For the intermediate-advanced cold plunge protocol:

• Buchheit, M., Peiffer, J.J., Abbiss, C.R., & Laursen, P.B. (2010). Effect of cold water immersion on postexercise parasympathetic reactivation. American Journal of Physiology-Heart and Circulatory Physiology, 298(2), H421-H431.
• Wilcock, I.M., Cronin, J.B., & Hing, W.A. (2006). Physiological response to water immersion: A method for sport recovery? Sports Medicine, 36(9), 747-765.