Frequently asked questions

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Preperation

  • Your nervous system is working well holding respect for the ice! Here are some extra prep work to set yourself up for success:

    1️⃣ Acclimation protocol 1: hands and feet
    It is normal and common to feel sting and pain sensation in the feet and hands entering an ice bath since these areas are particularly rich in sensory receptors.

    • For a few days prior to the session, dip only your hands or only your feet into cool water. Start with around 10 degrees water (tap water temperture with a bit of ice in it)

    • Gradually decrease the temperature to 4 degrees (tap water with lots of ice).

    2️⃣ Acclimation protocol 2: cool shower
    Cold shower is an accessible form of cold exposure and "cool" shower can be a great way to simulate the experience as preperation.

    • For a few days prior to the session, turn the knob to cool (not all the way to cold) at the end of your shower and aim to stay for 10-15 seconds. Doing this at the end of the shower is easiest on your body because it has been warmed up already. It’s up to you whether or not you want to get out right away or turn the temperature back up before ending your shower.

    • Gradually progress to stay in the cool shower 10-15 more seconds longer each time (working up to 3 minutes as a general guideline) and only as long as you are able to remain steady and calm breathing.

    • Just as normal ice bath, your tolerance to the cold will vary day-to-day based on many different factors, while keeping the time can be helpful, allow your body to be the ultimate guide.

    • ​swimsuit or quick-drying clothes for ice bath

    • comfy overlayers (for example socks, hoodies) for breathwork and movement

    • change of clothes for after the session travel home

    • a big towel to dry yourself post-ice bath

    • ​water bottle/ travel mug for water or tea during the session

  • Yes... we are named the AFTERHOURS for this reason 🩵 Here are few things worth noting: While ice baths can offer immediate benefits such as reduced muscle soreness and inflammation, they may also hinder long-term muscle adaptation and growth if used excessively. So depending on your long-term goal and your current training plan, it is recommended to approach ice bath in a balanced and context-specific manner.

    Lastly, please please shower and minimize excess sweat before joining the session, your fellow plunge friends thank you!

The experience

  • Yes! The session is designed for beginngers and experienced plungers alike.

    Nonetheless there are still multiple ways to ease yourself into the expeirence. Check out the preperation section in the FAQ for our best acclimation protocol.

  • Not at the moment. However, I strongly recommend bringing a fellow advanced plunge partner with you so we can customize your plunging experience together by for example modify the activities we do during the baths.

    The maximum plunge duration is capped at 4 minutes in all group formats.

  • Yes, it's so cool you are interested in the science behind it!

    We highly recommend the following two episodes by Dr. Andrew Huberman where he explains the modern science and findings around cold exposure:

    1. Using Deliberate Cold Exposure for Health and Performance | Huberman Lab Podcast #66

    2. Dr. Susanna Søberg: How to Use Cold & Heat Exposure to Improve Your Health | Huberman Lab Podcast

  • No, not at all!

    The health benefits of cold exposure, such as improved circulation, reduced inflammation, and enhanced mental resilience, can all be achieved without extreme discomfort and risking hypothermia.

    Cold exposure should be practiced safely and consistently, with attention to the body and mind's signals.

    To sum up, the goal is to overcome the fear of cold while listening and staying with your body and mind consistently.

  • Please consult with your doctor before attending!

    The experience includes a 15 minutes breathwork session (with breath holds) and 2-4 minutes cold water immersion down to 4 degrees. Please reach out to us if you need any additional information.

  • According to the current scientific findings and studies, a good basic rule of thumb would be 11 minutes per week TOTAL (NOT per session!!).

    Again, the water temperature should be uncomfortably cold yet safe to stay in for a few minutes (we aim for 4 to 8 degrees and 3-4 minutes at AFTERHOURS). You can do more, but this should be the minimum to achieve the benefits of cold exposure.

    Based on science, we recommend doing 2-3 sessions per week for maximum health benefit.

  • Congratulations!

    • Allow yourself time as you ease into a more calm state and avoid jumping into high energy activities (whether social, physical, or mental) instantly

    • We also recommend taking full advantage of the post-ice euphoria to connect, whether with yourself or with others. Journaling, meditating, taking a walk or having a conversation are all great ways to reconnect.

    • You may find your body regulating your temperature an hour post the session. Continue to prioritze hydration and gentle movement will promote circulation

    • Over the next few hours, you may also experience reduced muscle soreness and a sense of relaxation as the anti-inflammatory effects take hold as well as mild fatigue as your body came down from a rollercoaster of stress

  • This is completely depending on you! If you find yourself craving the warmth in this form — go for it. Taking a hot shower is not going to negate the benefits from the ice bath you just did, but will decrease the effort (and calorie burn) your body would otherwise have to make to heat up on its own.

Aftercare