How long should you cold dive? We asked the experts (2026)

Depending on your disposition, a minute in an ice bath can feel like agony or ecstasy. Maybe you grimace at the thought of stepping foot in an ice bath, or maybe you’re an experienced diver who can’t get enough of the feeling of releasing endorphins. Either way, sitting in an ice bath isn’t just a game of endurance. How long you cold dip for things.

There are many ways to access cold water therapy, from taking a cold shower to immersing your body in a dedicated cold plunge pool. Maybe you are a seasoned professional and have invested in one of the last cold bathtubs with an automatic cooler, or maybe you prefer to swim in nature on a cold winter day, or you simply want to make the most of your gym’s cold therapy space. Regardless, setting limits on how long you stay in cold water is essential to reaping the benefits.

To dive cold or not?

Those who love cold baths will no doubt tell you they love it – for muscle relief, improved circulation, concentration, energy – or maybe even for a better understanding of homogeneous algebra? Why stop there? But cold water is stressful and carries risks. It is therefore important to know how long to immerse in cold water and whether it is suitable for you.

We address some of these questions in whether you should cold dive before or after a workoutbut if you are unsure whether cold diving is right for you, always consult your doctor. Go into the water mindfully and with a clear plan of how long you plan to stay there. Be careful when submerging your head, as the sudden cold sometimes makes people gasp…this is not a good thing to do while your head is underwater.

How long do you do a cold dive?

The time frame and risk factor for cold diving depends on many factors such as your experience, body fat percentage and height, and your breathing control. I spent months testing cold pools and managed to develop tolerance over time. But everyone is different. After the first few attempts where I could only last about 10 seconds before abruptly exiting the water, my body adapted.

I now tend to sit in my ice bath for a minute at a time, but that’s enough for me and enough to clear my head and be ready for my work day.

For experienced ice bath enthusiast Dan Bosomworth, founder of Brass monkeysthat’s another story. “Personally, I take an ice bath for two or three minutes at a temperature between 3 and 5°C (37.4°F and 41°F) most mornings,” he says. “It’s my sweet spot where it’s cold enough to feel challenged and short enough to stay consistent.” Consistency beats intensity every time.

“It’s about finding what challenges you enough to release those catecholamines, the stress chemicals that drive the benefits,” says Bosomworth. “Research recommends aiming for about 11 minutes total per week for metabolic benefits, because that’s where you start to see significant brown fat activation. You can break that down into what works for you and your schedule: perhaps daily 90-second sessions or longer dips of 3 to 5 minutes several times per week. At colder temperatures below 41°F (5°C), even 1 to 2 minutes triggers a stress response significant.”

Customize your dive

When it comes to how long you dip in the cold, Bosomworth recommends going colder for a shorter period of time or warmer for a longer period of time. For beginners, 30-second cold showers lasting up to two minutes can help, although they are not essential. “Once cold water starts to feel manageable, switch to a cold bath at around 50°F (10°C) for a minute or two or whatever feels comfortable,” he says. “Only then should you introduce ice.”

Also think about Why you are cold. If you’re just looking for a mood boost, 30 seconds of cold water is enough. Recovery from exercise can be accomplished in about two minutes. If you’re working on your mental resilience, you might want to try even longer.