How Long Should You Jump? Ask the Experts (2026)

It depends on you condition, a moment in the ice bath may feel like pain or pleasure. Maybe you shudder at the thought of stepping into an ice bath, or maybe you’re a cold master who can’t get enough of the endorphin-releasing sensation. In any case, living in a snow bath is not just an endurance sport. How long have you been cold on the news.

There are many ways to access cold water therapy from a cold shower, to submerging your body in a dedicated cold plunge pool. Maybe you’re a seasoned pro and have invested in one of the latest cold air spas, or maybe you prefer a wild swim on a cold winter’s day, or you’re just determined to get the most out of your gym’s cold therapy. Either way, setting limits on how long you stay in cold water is key to reaping the benefits.

Cold Dip or Not?

Those who love diving will no doubt tell you that they love it—muscle release, improved circulation, concentration, strength—or maybe a better understanding of homogeneous algebra? Why are you standing there? But cold water is stressful and comes with risks, so it’s important to know how long the cold soak will last and if it’s right for you.

We answer some of these questions about whether you should plunge into the water before or after a workout, but if you’re not sure if a cold plunge is right for you, always check with your doctor. Enter the water carefully and with a clear plan of how long you plan to stay. Be careful when nodding, as the cold sometimes makes people gasp—not a good thing to do when your head is underwater.

How Long Do You Blew?

The time limit and risk factor for cold shock depends on many factors such as how experienced you are, your body fat percentage and body size, and how well your breathing is controlled. I spent months experimenting with cold pools and was able to build up a tolerance over time. But everyone is different. After the first few attempts of only being able to hold on for about 10 seconds before getting out of the water in a spectacular fashion, my body has adapted.

Now I usually sit in my ice bath for a minute each time, but that’s enough for me and it’s enough to clear my head and get ready for my work day.

For experienced snowboarder Dan Bosomworth, founder of Brass Monkeys, it’s a different story. “Personally, I take an ice bath for two or three minutes at 37.4°F to 41°F (3-5°C) early in the morning,” he says. “That’s my sweet spot where it’s cold enough to feel challenged and short enough to stay consistent.” Consistency beats rigor every time.

“Finding out what challenges you enough to release those catecholamines—the stress chemicals that bring benefits,” Bosomworth said. “Studies recommend that you aim for about 11 minutes total per week for metabolic benefits as this is where you start to see meaningful brown fat performance. You can vary it to what works for you and your schedule—perhaps 90 daily sessions or longer 3-5 minute dips a few times per week. 1-2).

Customize Your Plunge

When it comes to how long to chill, Bosomworth recommends chilling for a short time, or warming for a long time. For starters, cold showers of 30 seconds to two minutes can help, although they are not essential. “When cold water starts to feel manageable, move to a cold tub at about 50°F (10°C) for a minute or two or whatever feels right,” he says. “That’s the only time you should introduce ice.”

Again, think about it why he is cold. If you have just changed the air, 30 seconds of cold water is enough. The exercise can be done in about two minutes. If you are working on strengthening your mind, you may want to try for an even longer time.