Learn how to use the Cold Plunge to improve your muscle recovery

You’re scrolling through social media and see another athlete or health influencer immersing themselves in ice-cold water with astonishing calm. You watch the whole video to see their reaction, but deep down you know they’re not doing it for fashion, but to improve their performance. Inside, you convince yourself that you want to try it, that if they can handle it, so can you.

But when the moment of truth comes and you consider starting your own cold exposure routine, the big question arises: "Okay, but exactly how long do I have to stay in? At what temperature? Is it better to do it in the morning, before the gym, or right after training?"

Cold exposure is not an endurance contest or a survival test. It’s pure science. And if you want to get the most out of the benefits of the Cold Plunge, you need to start applying the protocols that science supports.

Today, at Wellbeinn, we’re going to give you an exact "guide" so you know how, when, and for how long you should immerse yourself to improve your recovery and performance.

What temperature should the Cold Plunge be?

There is a widespread myth that says "the colder, the better," but that's not entirely true. This leads many beginners to try to immerse themselves at extreme temperatures on the first day, causing rejection and abandoning the habit within the first week.

The ideal temperature will depend on your level of experience, but the best advice experts in cryotherapy can give us is this: the water should be cold enough that you feel the immediate need to get out, but at a temperature where you can stay safely. Without taking risks.

• For beginners: Start between 10°C and 15°C. At this temperature, your body already experiences the thermal shock needed to trigger vasoconstriction and the dopamine peak, but it allows you to focus on controlling your breathing, which is the important part and what we aim for.
• Advanced level: Between 3°C and 8°C. This is where the cold really “bites” and where mental resilience and metabolic recovery are maximized.

For that reason, at Wellbeinn we have designed our Wellbeinn Cryo Bath with a clinical-grade Chiller motor that lets you select the exact temperature on your phone. If today you need a gentle recovery at 12°C, it’s ready. If tomorrow you want to take on a challenge at 6°C, your bath will be waiting for you at that exact temperature.

How long should I stay inside the Cold Plunge?

If you thought you needed to suffer for 20 minutes daily in your tub, we have good news. It’s less time.

Dr. Susanna Søberg, one of the world’s leading researchers on cold therapy, established what is now known as the "Søberg Principle." Her research showed that you don’t need to spend a lot of time in the water to get metabolic benefits. You only need 11 minutes total per week.

You can split these 11 minutes however best fits your routine. Our recommendation is to do between 2 and 3 minutes per session, 3 to 4 days a week.

Staying 10 minutes straight in a single session at 5°C won’t give you triple the benefits of staying 3 minutes; it will simply put your body in an unnecessary state of stress. Get in, breathe, complete your 3 minutes, and go enjoy your day.

“The most common mistake is thinking that more time means better results. Cold therapy isn’t about suffering; it’s about precise stimuli. By following the 11-minute weekly protocol, you avoid overwhelming your nervous system and give your body exactly what it needs to trigger its metabolic recovery.”

Caetano — Wellbeinn

The big debate: Before or after training?

This is by far the question we get asked most by our athletes. And the answer is that it depends on what your main goal is that day. Using the Cold Plunge at the wrong time could sabotage everything you’ve worked for before.

Contrast therapy is key in sports recovery

Once you master cold immersion, the next step to boost your performance to a professional athlete level is contrast therapy, alternating between cold and heat.

By switching from heat (vasodilation) to cold (vasoconstriction), your blood vessels act like a pump that quickly drains deoxygenated blood from your limbs and replaces it with blood rich in oxygen and nutrients.

To do this at home, our Wellbeinn Cryo Bath has an advantage many overlook. Its dual-action motor not only cools to 3°C but can also heat the water up to 42°C.

Take advantage of the benefits offered by the Cold Plunge

Cold therapy is neither magic nor a passing trend; it’s a treatment that has been used for a long time. And like any professional tool, the results depend on how you use it.

Whether you want to activate your body at 7 a.m. with 2 minutes at 5°C, or need to recover after a marathon, knowing these protocols will make a world of difference in your sports recovery. Discover how the Wellbeinn Cryo Bath adapts to any protocol your body needs.