A cold plunge is a form of cold water immersion therapy, typically involving a tub or bath filled with water between 37°F–55°F (3°C–13°C). It's used to help reduce inflammation, speed up recovery, and boost mental clarity.

Cold plunging may offer several health benefits, including:

• Improved circulation
• Increased energy and alertness
• Enhanced mood and stress relief
• Strengthened immune system

For beginners, 1–2 minutes is a good starting point. Most people work up to 3–5 minutes per session. Never stay in longer than 10 minutes, and always listen to your body.

It depends on your goals and experience. Many people do it 3–5 times a week, while athletes might do it daily. Always allow your body time to adjust.

Cold plunging is generally safe for healthy individuals but can pose risks for those with heart conditions, high blood pressure, or certain medical issues. Always consult your doctor before starting cold exposure therapy.