Many people who take part in cold-water therapy or cold water swimming are quickly converted and become almost evangelical in spreading the word about the benefits.

People love about cold-water therapy is that it’s like hitting a big reset button, whatever mood you are in, it completely refreshes you. While you’re in cold water, you can’t think about anything else other than breathing and the sensations of the water, so whatever it is that’s going on in life – stresses, injuries or whatever's on your mind – at that moment you’re just thinking about breathing, the sensations of your body and nothing else. Afterwards, you feel refreshed – it’s an empowering feeling.

To make a cold plunge at home

Fill a tub with water and plug the water chiller about 2-3 hours. You can measure the temperature before getting in (around 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius) is recommended by most athletic trainers), or, if it feels cold enough, go ahead and get in. It shouldn’t feel unbearable, but it should be uncomfortable enough to trigger your body’s stress response, which is key to unlocking the benefits of cold therapy.

If you’re new to cold-water immersion, start off with less exposure time and gradually work your way up to 10 minutes in the ice bath. Don’t linger long beyond that—at 15–20 minutes, you’ll start putting yourself at risk of hypothermia.

After you get out of the bath, warm up with a hot beverage. An ice bath can be a great excuse to drink hot cocoa, whatever the outside temperature may be.