Safe Cold Water Immersion

🌊 Standard Operating Procedure: Safe Cold Water Immersion  

Cold water immersion can be deeply invigorating and offer huge wellbeing benefits – but it must be approached with care and respect. Follow these steps every time: 

✅ Before You Enter 

Never go alone. Always have someone with you – safety first, always. 

Never enter under the influence of alcohol or if you're feeling unwell, dizzy, or overly fatigued. 

Only enter if you can swim. 

Have a fully charged phone on shore, ready in case of emergency. Your sauna host will also have one. 

Have a clear entry and exit plan. Make sure your chosen spot is safe, with an easy way out. 

Dress for safety: wear a hat (you lose heat fast through the head), and consider neoprene gloves and socks if it’s especially cold. 

Stay calm and prepare your breathing. Take a few minutes to slow your breath before getting in.  This activates your relaxation response and reduces the chance of hyper ventilation. 

🚶‍♂️ Entry 

Never jump or dive in – no headfirst entries. 

Enter gradually and gently. Let your body adjust bit by bit. 

Focus on calm breathing. In through your nose, out longer through your mouth. 

On full submersion, exhale slowly and fully – this helps prevent cold water shock. 

Keep hands warm by placing them in your armpits or on the back of your neck to keep heat in the blood. 

🕒 Time in the Water 

Less is more. If you're not fully acclimatised, stay in for 30 seconds to 2 minutes max – this is enough to trigger all the benefits. 

Know your limits. Get out before you start shivering or feeling disoriented. 

If you have any heart or cardiovascular health concerns, you must acclimatise slowly and seek medical advice first. 

🔥 Aftercare 

Warm up immediately. Get dry and dressed in layers – warm clothes, hat, socks. 

Hot drinks help. Bring a flask of something warming. 

A sauna after is perfect, but not essential – the key is getting warm, dry, and calm. 

💡 Remember: Cold water immersion is a powerful stressor. Respect the water, listen to your body, and always prioritise safety.