Sauna. Rinse. Repeat. This rhythm defines the sauna experience—but what happens when you swap the rinse for an invigorating plunge into cold water?

Cold plunging, a practice rooted in ancient traditions, is more than just a test of endurance; it’s a refreshing reset for the body, a moment of mental clarity, and a powerful way to reconnect with yourself.

If you’re new to cold plunging, this guide will walk you through the why, how, and what to expect, so you can step in with confidence and emerge feeling stronger, calmer, and more alive.

Picture Credit: *Erin Billman at* *https://47northphotography.com/*

Why Cold Plunge? The Science and Benefits Behind It

Cold plunging has been done for centuries. The practice of alternating between the intense heat of the sauna and the cold immersion in natural waters is known as "avantouinti" or ice swimming in Finnish sauna culture. It has been cherished for generations as a means to promote health, resilience, and a profound connection to nature.

Today, it’s gaining momentum through the work of pioneers like Wim Hof, whose breathing techniques and cold exposure methods have inspired millions.

Wim Hof, aka "The Iceman," is a Dutch extreme athlete known for hacking the human body through cold exposure, breathwork, and mindset training - a combination he calls the Wim Hof Method (WHM). He’s climbed part of Everest in shorts, run barefoot marathons in the Arctic, and broken world records for ice baths—all by training his body to adapt to extreme cold.

But this health trend isn’t just for extreme athletes — it’s for anyone looking to feel better and stronger. Cold plunging might sound intense, but in reality, it’s a simple practice with huge everyday benefits.

Scientific studies have explored the benefits of cold plunging, also referred to as cold-water immersion (CWI). Research indicates that CWI may offer several health advantages:

The Scientific Benefits of Cold Plunging:

✔️ Improved Circulation & Immune Function – The shock of cold water constricts blood vessels, then dilates them when you warm up, improving circulation and boosting immunity.

✔️ Reduced Inflammation & Faster Recovery – Cold exposure helps reduce muscle soreness, making it a go-to for athletes.

✔️ Enhanced Mental Clarity & Mood – Cold plunging releases endorphins and dopamine, leading to increased energy and an overall sense of well-being.

✔️ Resilience & Connection to Nature – It’s a practice that builds mental toughness, bringing you into harmony with the elements.

While these findings are promising, it's important to note that individual experiences may vary, and more extensive research is ongoing to fully understand the long-term effects of cold plunging.

How to Start Cold Plunging

Whether you’re stepping into a lake, a cold shower, or our Takka cold plunge tub, easing in gradually makes all the difference.

1. Preparing Your Body:

Start small.

Your body needs time to adjust to the shock of cold exposure, so easing in gradually is key. Begin with short bursts of cold water at the end of your shower, gradually increasing the duration over time.

Rolling in the snow after a sauna session is another great way to introduce your body to rapid temperature shifts while staying in control of the experience.

These small, intentional exposures train your nervous system, helping you build resilience and making full immersion in a cold plunge feel more manageable.

Hydrate well.

Proper hydration is essential during cold plunging because water helps regulate body temperature and circulation, ensuring your body can adapt safely to the cold.

Being well-hydrated supports optimal blood flow, reducing the risk of dizziness or lightheadedness that can sometimes occur when transitioning between extreme temperatures.

Additionally, cold exposure can stimulate diuresis (increased urination), which can lead to dehydration if fluids aren’t replenished before and after your plunge.

Wear Wool Socks.

Wearing wool socks during a cold plunge might seem unusual, but it helps retain warmth in your feet, which are especially sensitive to the cold. Since extremities lose heat the fastest, keeping your feet covered can make the experience more comfortable and reduce the initial shock, allowing you to stay in the water longer and focus on your breath.

2. Preparing Your Mind:

💭 Embrace the discomfort.

The first few seconds of a cold plunge are the most intense—your body’s natural response is to resist, but leaning into the discomfort is where the transformation happens. Instead of tensing up, acknowledge the shock, stay present, and trust that your body will adapt. Within moments, your breath will slow, your mind will clear, and you’ll start to feel a deep sense of calm.

🌬 Use breathwork.

Intentional breathing is your greatest tool for overcoming the initial cold shock. Techniques like deep nasal breathing or the Wim Hof Method help slow your heart rate, steady your mind, and shift your body into a state of relaxation. The Wim Hof Method breathing technique involves 30–40 deep breaths followed by a long exhale and breath retention, increasing oxygen levels and helping the body handle stress.

Try taking slow, controlled breaths in through the nose and out through the mouth, focusing on long exhales to keep your nervous system calm. Over time, mastering your breath will make cold plunging not just tolerable—but deeply invigorating.

3. Equipment Overview:

Depending on what appeals to you, Takka Saunas offers two options: a natural cold plunge into Lake Superior, or a state-of-the-art cold plunge tub.

Takka Superior - Located on the shore of Lake Superior, this sauna location provides an authentic cold plunging experience into the big lake itself! Summertime lake temperatures peak around 65°F (18.4°C) in August/September. Access is weather- and season-dependent due to occasional large waves and ice.

Takka Portage - Our Takka Portage cold plunge tub is the Blue Cube Cold Plunge Tub Modular Series, designed for optimal cleanliness, consistent temperature control, and ease of use.

It uses a 20-micron filtration system and an ozone-automatic sanitation system that work together to keep the water clean, clear, and free from bacteria.

When you step into the Takka Portage cold plunge, you’re stepping into a purposefully designed space for renewal and resilience—whether you’re cooling down after a sauna session or building your cold tolerance over time.

At our Takka Superior location, Lake Superior herself is our cold plunge, just steps from the sauna!

4. What to Expect During a Cold Plunge

🔹 So, how cold is cold?

50°F (10°C) and below is the typical range for cold plunging. Beginners often start around 55°F (13°C) and work their way down.

In our Upper Peninsula of Michigan winters, the cold plunge water will actually be warmer than the outside air!

🔹 Easing in or diving in?

Some prefer a slow entry, while others take the plunge all at once—it’s all about personal preference.

🔹 How long should you stay in?

Newbie: Aim for 20-30 seconds
Beginner: 1–2 minutes
Experienced: 3+ minutes
Pro Tip: The first minute is the most intense—focus on your breath, and the body adapts.

👉 Should you dunk your head?

While some find full submersion invigorating, it’s best to wait until you’re comfortable. Dunking your head in a cold plunge can potentially trigger a cold shock response, spike blood pressure, cause dizziness or “brain freeze,” and accelerate heat loss, making it harder for your body to regulate temperature.

We suggest keeping your head above water, especially if you're new to cold plunging. If you want to incorporate full submersion, start with splashes to the face or a quick dip rather than an extended dunk, allowing your body to adjust gradually.

🔻 Does it hurt?

Rather than pain, most describe it as an intense tingling sensation that shifts into clarity and calm. Reframing the discomfort as empowerment makes all the difference.

5. Post-Plunge: Warming Back Up

After the plunge, rewarming is key—but it’s just as important to listen to your body.

🔺 Slow vs. Immediate Rewarming – Let your body adjust naturally before rushing back into high heat of the sauna. Rubbing your arms or moving around helps circulation.

🧖 Re-enter the sauna – Cycling between heat and cold (sauna, plunge, rest) maximizes the benefits and leaves you feeling fully rejuvenated.

🔥 Warm from Within – A warm herbal tea post-plunge helps restore internal warmth.

Find clarity and calm from a cold plunge practice.
*Picture Credit: Erin Billman at* *https://47northphotography.com/*

Making Cold Plunging a Habit

Even a single cold plunge can boost energy, improve mood, reduce muscle soreness, and enhance circulation by triggering a surge of adrenaline, endorphins, and improved blood flow.

However, to get the most out of cold plunge, consistency has big benefits. Like any ritual, regular practice transforms cold plunging from a challenge into a source of strength.

How often should you cold plunge?

Studies show that the most benefit comes from cold plunging 2-3 sessions lasting 1-5 mins each distributed across the week.

✔ Once in a while - release mood- and metabolism-boosting adrenaline and endorphins for short-term benefits
✔ Weekly – Supports ongoing immune function and overall mental and physical well-being.
✔ Seasonally – Aligns you with nature’s rhythms, strengthening resilience.

To turn the cold plunge challenge into a practice, we have a number of monthly and seasonal passes and punchcards that allow regular access to our sauna and cold plunge facility.

Long-Term Benefits:

💙 Mood & Mental Clarity – Cold plunging is linked to lower stress and improved focus.

⚡ Energy Boost – The rush of dopamine and adrenaline can replace that second cup of coffee.

🌿 Seasonal Connection – Believe it or not, embracing the cold can scientifically help your body adapt to temperature extremes in both winter and summer. This process, known as cold thermogenesis, trains your circulatory system to respond more efficiently to temperature changes, improving your ability to retain heat in the cold and stay cool in the heat. Cool, eh?

First-Time Cold Plunge Tips

✔ Start small – Try a 30-second cold shower before moving to full immersion.
✔ Listen to your body – It’s okay to step out early—you’re still building resilience.
✔ Avoid caffeine or alcohol before plunging – Stimulants affect circulation, making the plunge more intense.
✔ Check with your doctor – If you have heart conditions or are pregnant, consult a physician first.
✔ Know when to skip it – If you're sick, overly fatigued, or feeling dizzy, save the plunge for another day.

Cold Plunging & Sauna: The Ultimate Ritual

At Takka, we believe in balance—and the heat-cold-rest cycle is the foundation of renewal. Sauna heats the body, cold plunging invigorates, and resting in between allows for deep integration.

🔥 Sauna → Cold Plunge → Rest → Repeat.

This rhythm strengthens not just the body, but the mind and spirit, too. It’s about stepping into challenge, embracing contrast, and emerging renewed.

Cold plunging isn’t just about enduring the cold—it’s about redefining your limits. Each plunge is a reminder that you are adaptable, resilient, and capable of turning discomfort into strength.

Whether you’re stepping into Lake Superior lake at our Takka Superior location, a Blue Cube Cold Plunge at Takka Portage, or just starting with a cold shower, know this: the hardest part is the first breath in—but the benefits last far beyond the water.

So take the plunge! Breathe deep. And embrace the rhythm of sauna.

Interested in cold plunging at Takka?

Join us for an authentic sauna and cold plunge experience, where warmth meets the invigorating power of cold. 🧊🔥

Cold Plunge 101: A Guide to Embracing the Chill