title: "Cold Exposure 101: Refreshing, Safe, and Gradual" description: "Start with cool showers, understand safety, and build up sensibly." date: "2025-09-20" updated: "2025-09-20" cover: "/cover.png" readingTime: "6 min"

Cold can feel energising—if you respect it. The goal is calm exposure, not suffering.

Safety first

• Avoid cold exposure if you have cardiovascular disease, unmanaged blood pressure issues, Raynaud’s, are pregnant, or feel unwell. When in doubt, talk to your clinician.
• Never do breath-holding in the shower or tub. Don’t train alone.

Start easy (showers)

• End your normal warm shower with 30–60 sec cool on legs/arms → build to 2–3 min over weeks.
• Breathe slowly through the nose; aim to feel calm, not panicked.

Beyond showers

• Cold tub/barrel: Start at ~12–15 °C for 1–3 min. Increase time or decrease temp gradually.
• Frequency: 2–4 sessions/week is plenty.

Quick Picks

• Bath/Water Thermometer → https://www.amazon.co.uk/s?k=water+thermometer+bath&tag=wildandwell0c-21
• Inflatable/Portable Cold Tub → https://www.amazon.co.uk/s?k=inflatable+cold+plunge+tub&tag=wildandwell0c-21
• Neoprene Booties/Gloves (comfort) → https://www.amazon.co.uk/s?k=neoprene+booties+gloves&tag=wildandwell0c-21
• Cozy Robe for Warmup → https://www.amazon.co.uk/s?k=cotton+robe&tag=wildandwell0c-21

Educational only; not medical advice. As an Amazon Associate, we earn from qualifying purchases.