How to use the online timer
Three minutes is a common target for a cold immersion, whether that is a plunge tub, a cold shower at the end of a hot one, or a dip in a lido or a lake. The first thirty seconds are the difficult part: the cold shock response makes you gasp, and the reflex is to breathe fast and shallow. Controlling that breathing is the whole skill, and it settles noticeably by the end of the first minute.
Cold water is not something to approach casually, particularly outdoors. Never get into open water alone, know how you are getting out before you get in, and remember that the swimming ability that is fine in a heated pool counts for very little at eight degrees. Anyone with a heart condition or high blood pressure should speak to a doctor before starting, and nobody should be doing this after a drink.
Build up rather than beginning at three minutes in January. Thirty seconds at the end of a shower is a reasonable start, extended over weeks. Getting warm afterwards matters as much as the immersion: dry off quickly, dress in layers starting with the top half, and have something hot to drink. Shivering that continues for a long time afterwards means the dip was too long or too cold.
Common questions
How do I handle the first thirty seconds?
That is the cold shock response, which makes you gasp and breathe shallowly. Slowing the breathing deliberately is the whole skill, and it settles noticeably by the end of the first minute.
What should I do afterwards?
Dry off quickly, dress in layers starting with the top half and have something hot to drink. Prolonged shivering afterwards means the dip was too long or too cold for you.
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