Into the water, here we go!
When it comes to the best time of day for cold exposure, it really depends on your personal preference. I find that an ice bath at the start of the day works best for me — it gives me a powerful boost, fills me with energy, and instantly puts me in a good mood.
An ice bath is also great after exercise to help your muscles recover, but don't go into the water right after training while you're still overheated. Waiting about an hour after your workout is ideal.
Before you head out for your cold dip, you can do Wim Hof–style breathing exercises at home — we'll cover those in more detail in future articles. However, don't practice this deep breathing right before or during your time in the cold water; it could make you feel dizzy.
Never jump into the water. Enter slowly and steadily. Always go only where you know the area well and can touch the bottom. Once you're in, bend your knees slightly so that your shoulders are under the surface.
The first few seconds will feel extremely uncomfortable — your body experiences a thermal shock. But once you calm down, you'll notice that it quickly gets easier. Focus on your body and on keeping your breath slow and steady. Don't fight the water — accept it. Imagine a warm orange ball glowing in your belly, expanding with every inhale and spreading heat up along your spine to your neck. With every exhale, imagine all the cold leaving your body. This simple visualization makes your time in the ice water much easier.
For beginners, one minute in the water is plenty. Set a timer on your phone or ask someone on shore to let you know when the time is up. If you feel comfortable and want to stay a little longer, that's fine — but don't treat it like a competition. You're not racing anyone; you're already a winner. Over time, you can slowly increase your exposure, but there's no need to rush. This isn't a sprint — it's a lifelong marathon. After a few months, you'll easily reach about five to seven minutes in the water, which is enough to gain all the benefits.