How Long Should You Stay in a Cold Plunge for Maximum Benefits?

If you've been exploring wellness practices like sauna cold plunge in Seattle, you've likely wondered about the optimal duration for cold water immersion. While the icy shock of a cold plunge might make every second feel like an eternity, understanding the science behind timing can help you maximize benefits while staying safe. At Fyre Sauna, we believe knowledge empowers better wellness practices, so let's dive into what research tells us about cold plunge duration.

The Short Answer: 2-10 Minutes (But It Depends)

Most experts recommend staying in a cold plunge for 2 to 10 minutes, depending on your experience level and the water temperature.^1,2 However, this isn't a one-size-fits-all practice. Your optimal duration depends on several factors including your cold tolerance, the water temperature, your experience level, and your specific wellness goals.

Breaking Down Duration by Experience Level

Beginners: Start Small and Build Gradually

If you're new to cold plunging, patience is essential. Beginners should start with 1–2 minutes and gradually increase exposure.^1,4 Starting with 30 seconds to a minute of exposure allows your body to acclimate without overwhelming it, reducing the risk of overexertion.

The key to successful cold plunge practice is progressive adaptation. You can add 10-15 seconds during each cold plunge session as your body becomes more comfortable with the cold.⁸ Some practitioners even recommend starting with cold showers before progressing to full immersion.⁴

Intermediate Users: Finding Your Sweet Spot

Once you've built some cold tolerance, aim for 3–5 minutes per session, which is the sweet spot for most wellness benefits—like reduced muscle soreness, mental clarity, and inflammation reduction.^1,4 This is also the ideal time to begin pairing your cold plunges with sauna sessions for contrast therapy.

At Fyre Sauna, where we specialize in sauna cold plunge cycling, this 3-5 minute range allows for effective contrast therapy sessions that maximize circulatory benefits without overtaxing your system.

Advanced Practitioners: Longer Durations with Caution

Research suggests that 5-10 minutes is sufficient for most individuals to experience significant health benefits while minimizing discomfort and health risks.³ However, it's crucial never to push beyond 10 minutes, as prolonged exposure significantly increases hypothermia risk.^2,3

The Science Behind the Magic Number: 11 Minutes Per Week

One of the most cited recommendations comes from researcher Dr. Susanna Søberg. In an interview on the Huberman Lab Podcast, researcher Dr. Susanna Søberg tells us that precisely 11 minutes of cold exposure in divided sessions per week is enough to get the metabolic benefits of brown fat activation.^2,4 This could amount to 1-5 minutes of cold therapy 2-4 times a week.²

This research provides a practical framework: rather than obsessing over individual session length, focus on accumulating approximately 11 minutes of cold exposure weekly through multiple sessions. This approach makes cold plunging more accessible for those seeking sauna cold plunge services in Seattle and beyond.

Water Temperature Matters

The duration you can safely stay in a cold plunge is intrinsically linked to water temperature. A water temperature of 10–15°C (50–59°F) is ideal for therapeutic benefits.^1,9 At Fyre Sauna we offer a range of different temperatures in our plunge tubs depending on your cold preference.

Water temperature influences how long you should stay in – the colder the water, a shorter amount of time is needed.⁶ At facilities like Fyre Sauna, where we maintain optimal temperatures for sauna cold plunge cycling, the water is cold enough to trigger physiological benefits while remaining tolerable for longer exposure times.

Research shows that these results can be acquired by immersing in waters of 20 degrees Celsius (68 degrees Fahrenheit) for only 2-3 minutes, which demonstrates that you don't need ice-cold water to experience mental health benefits.⁹

What Benefits Can You Expect?

Understanding what happens during cold immersion can help motivate you through those challenging first plunges:

Physical Recovery and Inflammation Reduction

Research on cold-water immersion has found evidence that it helps reduce the degree of exercise-induced muscle damage that can occur after physically challenging activities.⁵ Less damage leads to less inflammation, which in turn reduces soreness. A 2013 study in the Journal of Strength and Conditioning Research found that contrast water therapy could significantly reduce muscle soreness 24 hours after intense exercise compared to passive recovery.¹¹

Metabolic Health and Fat Burning

Cold exposure activates brown fat, which increases energy expenditure and may aid in fat loss.^2,4 It also stimulates the release of norepinephrine, improving focus and reducing stress.⁴ For those interested in metabolic benefits, 3–5 sessions per week are often recommended, as consistency is key—short, frequent exposure to cold water has been shown to stimulate brown fat activity, which burns calories even at rest.⁸

Improved Circulation and Cardiovascular Health

The combination of sauna and cold plunge creates powerful circulatory benefits. Alternating between the two temperatures causes vasodilation and vasoconstriction.^11,12 The switch between expanding and constricting blood vessels gives your circulatory system a good workout.¹⁴ This vascular exercise can enhance overall cardiovascular function over time.

Mental Health and Resilience

Research indicates that icy water may have a positive effect on recovery after exercise by reducing inflammation and soreness.⁵ It also may help build resiliency, restore balance to the nervous system and improve cognitive function and mood.⁵

Maximizing Benefits Through Contrast Therapy

While cold plunging alone offers significant benefits, combining it with sauna sessions amplifies the effects. This is the foundation of contrast therapy, which has been practiced for centuries across various cultures.

For those experiencing sauna cold plunge in Seattle at Fyre Sauna, here's an effective contrast therapy protocol:

1. Start with sauna: Spend 15–20 minutes in the sauna to increase circulation, relax your muscles, and start sweating.^13,18 This primes your body for the cold plunge.

2. Transition to cold: After your sauna session, head directly to the cold plunge for 1-3 minutes of cold immersion.^13,18

3. Repeat the cycle: You can alternate between the sauna and cold plunge for 2-3 cycles, depending on your comfort and tolerance levels.^13,18

4. End with cold: The Søberg Principle recommends ending with cold, which forces your body to reheat on its own, maximizing metabolic benefits.^2,4

This method can amplify recovery: The alternating vasodilation (heat) and vasoconstriction (cold) optimize blood flow and help clear out toxins while delivering fresh oxygen and nutrients to muscles.^11,12

Important Safety Considerations

While cold plunging offers remarkable benefits, it's not without risks:

• Never exceed 10 minutes: For safety, never exceed 10 minutes, as prolonged exposure increases the risk of hypothermia.^2,3

• Consult healthcare professionals: If you have risk factors associated with cardiovascular disease, such as high blood pressure, check with your primary care provider or cardiologist so you know it's safe for you to cold plunge.⁵

• Listen to your body: Individual responses vary widely. If you experience dizziness, numbness, or excessive discomfort, exit immediately.⁸

• Warm up gradually: After your session, allow your body to return to its normal temperature naturally.^7,15

Building Your Cold Plunge Practice

Whether you're visiting Fyre Sauna for sauna cold plunge cycling in Seattle or practicing at home, consistency matters more than duration. Here are practical tips for establishing a sustainable practice:

1. Start conservatively: Better to complete multiple short sessions successfully than to push too hard and quit entirely.⁴

2. Focus on weekly totals: Aim for that 11-minute weekly target through multiple shorter sessions rather than trying to achieve everything in one long plunge.^2,4

3. Pair with sauna: Contrast therapy makes the cold more tolerable and amplifies benefits.^11,12 The heat of the sauna makes the transition to cold feel less shocking.

4. Stay hydrated: Proper hydration is crucial throughout the process. Drink plenty of water before, during, and after your sessions.⁷

5. Practice controlled breathing: Focus on deep, controlled breathing, especially during the cold plunge, to help regulate your body's response.⁴

The Bottom Line

So, how long should you stay in a cold plunge for maximum benefits? The research-backed answer is 2-5 minutes per session for most people, accumulating approximately 11 minutes of total cold exposure per week.^1,2,4 However, beginners should start with just 30 seconds to 2 minutes and gradually build tolerance over time.^1,4

At Fyre Sauna, we've designed our sauna cold plunge cycling experience to help you find your optimal duration in a safe, supportive environment. Whether you're seeking athletic recovery, metabolic benefits, mental clarity, or simply the invigorating experience of contrast therapy, the key is consistency and gradual progression—not pushing yourself to extreme durations.

Remember: cold plunging is not about enduring maximum discomfort. It's about finding the duration that allows you to experience benefits while maintaining safety and sustainability in your wellness practice.

References

1. Coldture. (2023, September 12). For How Long to Cold Plunge to Get Maximum Benefits. https://coldture.com/en-us/blogs/news/how-long-cold-plunge-for

2. Plunsana. (2025, July 2). How Long Should You Cold Plunge? Science-Backed Time & Temperature Guide. https://plunsana.com/cold-plunge-duration-science-guide/

3. COLDTUB. (2025, January 17). Cold Plunge Therapy: Temperature and Duration for Maximum Benefits. https://www.coldtub.com/post/cold-plunge-therapy-temperature-and-duration-for-maximum-benefits

4. Sauna House. How Long and How Often Should You Cold Plunge? https://www.saunahouse.com/blogs/wellness-guide/how-long-and-how-often-should-you-cold-plunge

5. Mayo Clinic Health System. (2024, January 30). Cold-water plunging health benefits. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/cold-plunge-after-workouts

6. GoPolar. Complete Guide to the Ideal Cold Plunge Time and Temp in Athletic Training. https://www.gopolar.app/post/cold-plunge-time-and-temp

7. Denver Sports Recovery. Cold Plunge Therapy and Sauna: How Long and What Temperature? https://www.denversportsrecovery.com/blog/cold-plunge-therapy-and-sauna-how-long-and-what-temperature

8. SageMED. (2025, March 8). How Long to Cold Plunge? Best Duration for Maximum Benefits. https://www.sagemed.co/blog/how-long-to-cold-plunge

9. Coldture. (2024, June 11). What Temperature Should a Cold Plunge Be? https://coldture.com/en-us/blogs/news/cold-plunge-termperature-time-benefits

10. Coldture. (2024, June 11). What Is the Best Time to Cold Plunge? https://coldture.com/en-us/blogs/news/best-time-cold-plunge

11. Health Prem. (2024, November 1). Contrast Therapy: The science behind cold plunges & saunas. https://www.healthprem.com/articles/contrast-therapy-benefits

12. Framework. (2025, March 21). Science-Backed Benefits of Sauna & Cold Plunge. https://www.joinframework.com/the-current/science-and-benefits-of-sauna-and-cold-plunge

13. Tucson Sports Recovery. (2025, January 8). Contrast Therapy With Near Infrared Sauna and Cold Plunge. https://www.tucsonsportsrecovery.com/how-to-do-contrast-therapy-with-near-infrared-sauna-and-cold-plunge

14. Plunge. 7 Powerful Benefits of Sauna & Cold Plunge Routines. https://plunge.com/blogs/blog/the-combo-benefits-of-sauna-and-cold-plunge

15. Breath Inspired. (2023, July 11). Sauna and Ice Bath Combination: A Look at Contrast Therapy. https://www.breathinspired.com/sauna-ice-bath-combo/

16. Elements Float Wellness Centre. (2025, July 28). The Science and Benefits of Contrast Therapy: Sauna Meets Cold Plunge. https://elementsfloat.com.au/the-science-and-benefits-of-contrast-therapy-sauna-meets-cold-plunge/

17. Renu Therapy. Hot Sauna & Cold Plunge – The Ultimate Contrast Therapy Benefits. https://www.renutherapy.com/blogs/blog/benefits-of-hot-sauna-cold-plunge-technique

18. SISU Lifestyle. Sauna & Cold Plunge: What's the Protocol and What Are the Benefits? https://sisulifestyle.com/blogs/resources/sauna-cold-plunge-whats-the-protocol-and-what-are-the-benefits

19. Infrared Saunas Australia. (2025, July 18). Contrast Therapy: Benefits of Sauna and Ice Bath. https://www.infraredsaunasau.com.au/contrast-therapy-benefits-of-sauna-and-ice-bath/

20. Renu Therapy. Sauna & Cold Plunge – How Contrast Therapy Boosts Recovery. https://www.renutherapy.com/blogs/blog/combining-sauna-and-cold-plunge-the-science-behind-effective-alternating