COLD PLUNGE therapy
Step into resilience. Cold Plunge Therapy goes beyond recovery. It’s a reset for both body and mind.
Immersion in cold water rapidly constricts blood vessels, triggering powerful physiological responses: reduced metabolic activity, improved blood flow, optimized hormone balance, and activation of your body’s natural defense systems.
Research shows that cold plunging helps minimize exercise-induced muscle damage, decreases inflammation, and accelerates recovery, allowing you to come back stronger, faster, and more resilient for your next workout.
At Elite Nation, Cold Plunge Therapy isn’t just recovery. It’s performance enhancement.
💧 Benefits of Cold Exposure at 50°F
Starting at 50°F is the sweet spot for most beginners — delivering health benefits while remaining approachable.
BOOSTS CIRCULATION: constricts blood vessels in cold, dilates in heat → improved cardiovascular function
REDUCES INFLAMMATION & SORENESS: speeds recovery from workouts
STRENGTHENS IMMUNITY: activates white blood cells and resilience
ENHANCES MOOD & FOCUS: cold exposure increases dopamine and norepinephrine
IMPROVES STRESS RESPONSE: trains the nervous system to adapt under discomfort
SKIN & METABOLISM BENEFITS: supports collagen production and can increase calorie burn
DID YOU KNOW?
All-Access Memberships include Cold Plunge Therapy!
TWO WAYS TO PLUNGE…
🌊 The Elite Oasis Experience
Our signature 1-hour contrast therapy immersion ($49) combines:
3-5 minutes Cold Plunge (50°F)
10-15 minutes Sauna
Repeat Cold → Hot cycles (up to 1 hour total)
Includes robe, towel, and retreat-style relaxation in our private outdoor Elite Oasis space.
❄️ Cold Plunge Only
Plunge for up to 10 minutes at a time
Available as part of All-Access membership
Also available with credit purchases (1, 4, 8 packs) just like sauna & compression'
Book online to save your preferred time.
Suggested Times
& Temperatures
Beginners (50°F)
Start with 30 second - 2 minutes in the plunge
Work up to 2–5 minutes over time
Intermediate (45°F)
Aim for 3–5 minutes per round
Multiple rounds in a contrast session
Advanced (>45°F)
5 minutes, repeated contrast cycles
Reserved for those acclimated and cleared by staff
Safety Guidelines
Never plunge alone – staff will always be nearby
Not recommended if pregnant, with heart conditions, unmanaged high blood pressure, or serious medical issues (consult your doctor first)
Enter/exit slowly, focus on calm breathing
Numbness, dizziness, or chest pain = end session immediately
How to Get the Most Out of It
Focus on slow, deep breaths → calms the nervous system
Use the sauna transition to reset before re-immersing
Think of it as training your resilience — both body & mind
FREQUENTLY ASKED QUESTIONS
What should I wear to my Cold Plunge session?
We recommend a swimsuit or performance-style shorts/sports bra that you’re comfortable getting wet. Bring a change of clothes for after your plunge. Many clients also like to have a warm layer (hoodie, sweatpants, socks) ready for post-session.
Should I bring anything to do during my session?
A plunge is short and powerful—most sessions last between 2–5 minutes—so the focus is on breathing and presence. You're welcome to bring your own headphones if you’d like to listen to calming music or focus tracks.
How does the cold plunge work and is it clean?
Our state-of-the-art cold plunge is designed to maintain precise water temperatures and continuously filter the water through advanced purification systems. The plunge uses built-in ozone and micron filtration, ensuring the water stays exceptionally clean, clear, and safe for every session.
In addition, we partner with a professionally licensed service company that maintains and services the plunge on a weekly basis. This includes water quality testing, cleaning, and filter checks, so you can trust that every time you step in, the plunge is operating at the highest standard of hygiene and safety.
Is the cold plunge safe for everyone?
Cold plunge is generally safe for healthy adults, but it’s not recommended for everyone. There are some conditions where plunging could pose risks.
Who should not use the cold plunge?
You should avoid cold plunge if you have:
Heart conditions (history of heart attack, arrhythmia, or severe cardiovascular disease) – sudden cold immersion can stress the heart.
Uncontrolled high blood pressure – cold water constricts blood vessels, which can spike blood pressure.
Respiratory issues like asthma or COPD – the shock response may cause breathing difficulties.
Circulatory or vascular disorders (Raynaud’s disease, poor circulation, blood clots).
Neurological conditions that affect sensation – if you can’t feel the cold, you may not know when it’s too much.
Pregnancy – cold immersion isn’t studied enough for safety in pregnancy, so it’s best to avoid.
Recent surgery, illness, or open wounds – cold water can slow healing and increase risk of infection.
How long is safe to stay in the plunge?
Most people stay 2–5 minutes. Beginners often start with 30–60 seconds and build up tolerance.
I see All-Access Memberships include Cold Plunge Therapy. What else is included?
All-Access Members enjoy:
Cold Plunge Sessions
Infrared Sauna Sessions
Compression Therapy Sessions
Group Classes
Small Group Training
Open Gym Access
10% Off Elite Merch
1 FREE Guest Pass Per Month
Early Booking Access: Reserve classes 10 days ahead (before anyone else!)
What should I expect during my first plunge?
It’s normal to feel an initial shock response—quick breathing, racing heart, and adrenaline. Focusing on slow, deep breaths helps calm your body.
Should I check with my doctor first?
Yes—if you have any medical conditions, are pregnant, or are unsure if cold plunge is right for you, consult your doctor before trying.
Can cold plunging cause hypothermia?
Great question—we hear this one a lot! Hypothermia happens when your body temperature drops dangerously low after prolonged exposure to cold. Our cold plunge sessions are designed to be short, controlled, and safe (usually 2–5 minutes). That’s not nearly long enough to cause hypothermia in a healthy adult.
Instead, short exposures activate your body’s natural defense systems—improving circulation, boosting recovery, and strengthening resilience. We also encourage everyone to listen to their body, start with shorter dips, and always warm up afterwards.
⚠️ Important: Cold plunge is NOT about staying in as long as possible. It’s about the reset your body gets from brief immersion. Used properly, it’s safe and highly beneficial.
What is the cancellation policy for Cold Plunge sessions?
Please review all Elite Nation policies. Because Cold Plunge is an individual treatment, late cancellations and no-shows remove an opportunity for another member.