Cold Exposure Therapy
What is a cold plunge tub and how is it different from a traditional ice bath?
A cold plunge tub actively chills and maintains water temperature with filtration and sanitation, unlike traditional ice baths that rely on ice.
In a BlueCube cold plunge, water is filtered by a 20 micron, 35 ft. spa filter cartridge.
Ozone is the oxidizer, killing organic compounds in the water. This ensure the water doesn’t get stale or experience a build up of bacteria.
How does cold immersion therapy (cold plunging) work?
Cold immersion therapy works by stressing your body and causing beneficial adaptation, just like exercise.
Cold plunging, sauna, exercise, and intermittent fasting are all related and called hormetic stresses.
The goal is not to break down the body. The goal is to leverage low-dose, intermittent stressors that challenge the body just enough to trigger adaptive, protective responses, making you stronger, more resilient, and healthier.
What are the health benefits of using a cold plunge?
*Below are some health benefits that peer reviewed science is beginning to reveal:
• Increase Your Metabolism
• Boost Your Immune System
• Improve Cardiovascular Health
• Mitigate Alzheimer’s and Dementia
• Increase Testosterone
• Alleviate Arthritis
• Stabilize blood sugar (increase insulin sensitivity)
• Blast Through Anxiety
• Address Mental Health
• Tumor Suppressant
• Contributes to Longevity
• Speed Recovery Times
• Reduce Inflammation
• Eliminate Depression
• Leverage feel good hormones
• Makes skin and hair look radiant
* Disclaimer: These claims are not approved by the FDA. You are responsible for your own research.
Does cold plunging interfere with muscle growth?
Yes, if done after weight lifting, cold plunging does interfere with muscle growth, or hypertrophy.
However, if done pre-workout, or before you weight lift, it can enhance your power and stamina. Many experienced cold plungers have shared this experience.
As with any health protocol, there is nuance. When it comes to professional athletes who are constantly overexerting themselves and experience inflammation, it is on the individual to use cold exposure therapy accordingly.
Can regular cold plunges boost my immune system or metabolism?
Yes, cold plunging can boost both your immune system and metabolism.
When it comes to your immune system, the cold shock awakens your cells to be more vigilant and engage in self-repair.
However, if you are already sick, the stress from a cold plunge can be too taxing on the body. It is recommended to fully recover, then reengage in cold plunging. When you are already healthy, engaging in cold plunging can help prevent common colds.
Here is a scientific article on the effect of cold showers on reported sick days:
https://pmc.ncbi.nlm.nih.gov/articles/PMC5025014/
When it comes to boosting your metabolism, cold exposure causes the body to work aggressively to maintain stable body temperature. The side effect is purging of blood sugar levels and browning of fat. It is a lever to get into ketosis. If you combine cold exposure with exercise and the other hormetic stresses, you are teaching your body to go after fat stores. Routinely cold plunging can train your metabolism to be more flexible in switching from glucose to fatty acids for energy production.
What is contrast therapy?
Contrast therapy alternates heat exposure, such as sauna use, with cold plunging.
The typical contrast therapy routine is 15 to 20 minutes in a sauna, followed by a 2-4 minute cold plunge, for three rounds.
It is recommended for sauna temperatures to be above 180°F, which is in line with the Finish studies on sauna use.
https://pmc.ncbi.nlm.nih.gov/articles/PMC6262976/
For the cold plunge temperature, that is based on individual preference and tolerance. For beginners we recommend starting your contrast journey at 50°F +. More experienced users tend to go low 40°s to high 30°s F.
How quickly will I start to see or feel the benefits of cold plunging?
You will feel immediate benefits from your first cold plunge. Between 37°F to 45°F your nervous system will completely reset within 20-60 seconds (disruption of the default mode network, and ego death).
Mental clarity, focus, energy, and motivation are immediate. In addition, you will experience a powerful anti-inflammatory response.
The long term benefits include metabolic flexibility, anti-fragility (the ability to handle all stresses better), and better sleep. You will also be addressing underlying causes of chronic disease (as with exercise, sauna, and intermittent fasting).
How long should I stay in a cold plunge per session?
This depends on your cold tolerance. If you are just starting out, you should be very careful not to overdue your session. If it takes you over an hour to warm back up, that is a sign that you over-stressed your body. Use a warm shower, heated room and clothing, exercise to warm back up if you are experiencing this.
As you gain more experience, 2-4 minutes is typically all that is required across most temperatures to extract all the benefits without diminishing returns.
How often should I use a cold plunge each week?
This is entirely dependent on your goals, how active you are, and your cold tolerance.
Some users report benefits from cold plunging every morning first thing. Others engage in the protocol 2-3 times per week. Some advanced users and extreme athletes cold plunge multiple times per day to address inflammation (do not start off doing this).
In either case, it is important that you eat clean foods and get all the micronutrients you need to rebuild, just as with exercise. Cold exposure is a stress on your body, and your body does repair itself. Ensuring that you adequate magnesium and other micronutrients is necessary for this rebuilding process.
What breathing techniques should I use while in a cold plunge?
Prior to entering the cold plunge, you can engage in Wim Hof breathing. DO NOT engage in Wim Hof breathing (hyperventilation when you enter the cold plunge).
Upon entering a cold plunge tub, it is recommended that you exhale.
While you are in the cold plunge, box breathing (4 seconds inhaling, hold for 4 seconds, 4 seconds exhaling, hold for 4 seconds) and / or the physiological sigh (two quick inhales followed by a long extended exhale) is recommended.
The physiological sigh, as prescribed by Dr. Andrew Huberman, helps to dampen the adrenaline spikes and fight or flight response while in the cold plunge.
Are cold plunges safe for everyone?
Cold plunging is not suitable for everyone. Medical guidance is advised for certain conditions, include heart conditions.
It is advised that children be under supervision while cold plunging.
If you have any doubt, confirm with your doctor.
Should I submerge my head underwater in the cold plunge?
If you do not get swimmers ear, dunking your head is advised to stimulate the diving response (parasympathetic nervous system). It also turns on your fight or flight fully, causing your body to heat up aggressively.
What is the ideal cold plunge temperature?
The ideal cold plunge temperature depends on your experience level. Beginners: 55-60°F. Intermediate: 45-55°F. Advanced: 37-45°F. BlueCube offers precise control from 37°F to 60°F.
What is the difference between a cold plunge and a cold shower?
A cold shower only reaches 55-60°F and hits partial body areas. A BlueCube cold plunge maintains temps as low as 37°F with full-body immersion and River Mode™ thermal layer disruption for far more effective cold therapy.
Is cold plunging good for sleep?
Yes. Cold plunging 2-3 hours before bedtime accelerates your body’s natural core temperature drop, helping you fall asleep faster and reach deeper sleep stages. Many BlueCube owners report significantly better sleep quality.
Can I cold plunge while pregnant?
Not recommended. Always consult your doctor first. Cold immersion causes vasoconstriction and cardiovascular stress that may pose risks during pregnancy. Many mothers find cold plunging beneficial postpartum after doctor clearance.
Should I cold plunge after drinking alcohol?
No. Alcohol impairs thermoregulation, judgment, and reaction time. Wait until fully sober and hydrated before cold plunging.
Cold Plunge Tub Product Questions
What kind of warranty comes with the cold plunge tub?
BlueCube comes with a full coverage 3 year warranty that covers shipping, labor, and components.
15 year warranty on tub and frame.
What features should I look for when choosing a cold plunge tub?
Temperature control, flow rate, hydro-agitation control (River Mode), insulation, filtration, sanitation, durability, materials, and warranty are key factors to consider.
In addition, live customer support.
How often do I need to change the water or clean the tub?
For residential use, we recommend changing the water every 3-4 weeks depending on how many daily plunges your household engages in.
For commercial, we recommend changing the water after ~30-50 cold plunges. Water clarity is a key indicator of when to change.
Other companies will claim you don’t need to change the water for 6 months…
Even with chlorine, it is recommended to not follow this advice. Changing the water frequently ensures your cold plunge will last a long time.
In addition, it is recommended to run the cold plunge with biomaintain or spa cleaner to ensure that all plumbing and components are degunked. Fats and lipids are hydrophobic, and in cold water they coagulate. Running your cold plunge tub with appropriate cleaners monthly for residential and weekly for commercial will lead to longevity and optimal performance.
How much water does a typical BlueCube cold plunge tub hold?
Water volume depends on which BlueCube you choose. Our cold plunge tubs hold between 80-100 gallons in our C1, C2, and C3.
Where is the best place to install my cold plunge (indoors vs. outdoors)?
BlueCubes can be installed both indoor or outdoors. Our frames are coated with Line-X® (truck bed lining) and are weatherproof.
A level surface with proper electrical access is recommended for indoor or outdoor installation.
What are the electrical requirements – does it need a dedicated circuit?
Per NEC codes on cold plunge tubs, a 110/120 20 amp dedicated circuit minimum is required to install your BlueCube in both residential and commercial applications.
Some cold plunge companies say they are plug and play into standard 15 amp outlets. This is not to NEC code.
Do I need professional installation or can I set it up myself?
You do not need professional installation of your BlueCube cold plunge.
BlueCubes come fully assembled, dropped off curbside in a palletized crate.
Screw gun, four movers, and moving dollies are recommended.
BlueCubes can fit through narrow doors and hallways by being tilted on their sides (29.5″ in height).
They can also be tilted vertically if necessary for tight sweeps and turns.
After placing the cold plunge tub into position, do not turn on the unit for at least 2 hours (or however long it was tilted for) to allow the chilling motor to reset (just like a refrigerator).
What materials is the tub made of, and does it resist mold or bacteria?
Tubs are constructed from 316 14 gauge stainless steel that are fully foam insulated inside the cabinet. We also provide American made fiberglass and hemp based tub materials. Call us for details.
Stainless steel is a 100 year product that is easy to clean. Stainless steel is highly resistant to mold and bacteria because of its smooth, non-porous surface prevents microbes from growing, attaching, and harboring, making it a top choice for hygienic environments like kitchens and hospitals, though proper cleaning is still essential to remove debris and spores.
How does this cold plunge differ from other brands on the market?
BlueCube focuses on build quality, commercial-grade components, and serviceability.
BlueCube is the only cold plunge that provides the full weight rack of cold exposure therapy. You can titrate across temperatures and three levels of hydro-agitation (River Mode). You will never outgrow a BlueCube. It will give you the proper cold dose no matter how high you develop your tolerance.
We build our frames, tubs, and fully plumb our cold plunge tubs in-house.
We provide live video tech support.
For elite performers like Joe Rogan, Jocko Willink, Jillian Michaels, the Dodgers, TJ Dillashaw, and hundreds of commercial centers across the country who value durability and performance, we are their answer.
How long is the lead time to build and ship a cold plunge?
BlueCube is booked out months in advance. Given the nature of our builds, handcrafted and built in America, lead times are subject to change. We run limited batches on a monthly basis. Call sales for booking your BlueCube build.
How much does shipping/delivery cost, and do you ship internationally?
Curbside shipping is included in MSRP for the continental US (48 states). Shipping to Hawaii, Alaska, American territories and internationally is a pass through expense to the customer.
For Product Specific Questions, Please Navigate to Our Product Pages Below.
c2-cold-plunge-tub
Mastercraft lux design. Adjustable cold flow power.5′ full-body immersion with 1 HP commercial motor and Hydro-jets with 3-speed adjustable flow rates. Designed for quiet, superior filtration and energy-efficient performance. Available in Line-X®, Walnut, and Mahogany finishes and multi-colorways.
c3-cold-plunge-tub
The gold standard in cold therapy engineering.Full body immersion 5.5′ & 6′ with 1 HP Commercial Chiller, Japanese Compressors and Hydro-jets with 3-speed adjustable flow rates. Designed for quiet, superior filtration and energy-efficiency. Available in Line-X®, Walnut, and Mahogany and multi-colorways.
limitless-upright-cold-plunge-tub
Sit or stand. The ultimate cold therapy experience.The Limitless Upright fits up to two people with RiverMode™ hydro-agitation, built-in staircase, and best-in-class warranty. Designed for both home and commercial use. Available in stainless steel.
modular-cold-plunge-series
Designed for Distance. Built to Perform.4.5′, 5′ & 6′ sizes, the full-immersion Cold Tub is designed for wellness centers, gyms, hotels, spas & homes. Our modular system houses the chiller, pump, & filtration, with installation up to 60′ away. Available in Line-X® finish and multi-colorways.
Want pro help?
Whether you’re looking to elevate your home, business, or lifestyle, we’re here to help every step of the way. Talk to a Cold Plunge Tub Specialist today for a free consultation.
What is the ideal cold plunge temperature?
The ideal cold plunge temperature depends on your experience level and goals.
Beginners: Start between 55°F and 60°F. This range provides therapeutic benefits while allowing your body to adapt to cold exposure gradually.
Intermediate: Most regular cold plungers settle between 45°F and 55°F. This is where significant increases in norepinephrine and dopamine begin to occur, delivering mental clarity, focus, and anti-inflammatory benefits.
Advanced: Experienced users typically plunge between 37°F and 45°F. At these temperatures, the nervous system resets rapidly, and the hormetic stress response is maximized.
BlueCube cold plunge tubs offer precise temperature control from 37°F to 60°F, so you can dial in the exact temperature that works for you and progress at your own pace. The key is consistency — regular sessions at a moderately challenging temperature are more effective than occasional extreme plunges.
What is the difference between a cold plunge and a cold shower?
While both involve cold water exposure, a cold plunge and a cold shower deliver very different results.
Temperature control: A cold shower typically only reaches about 55°F to 60°F depending on your water supply and climate. A BlueCube cold plunge maintains precise temperatures as low as 37°F — a level that activates significantly stronger physiological responses.
Full-body immersion: In a cold plunge, your entire body is submerged simultaneously. This activates far more cold receptors across your skin, triggering a stronger vagus nerve response and a more powerful release of norepinephrine and dopamine. A shower only hits partial body areas at a time.
Consistency: Shower temperature fluctuates. A cold plunge tub holds a steady, controlled temperature throughout your session for repeatable, measurable results.
Thermal layer disruption: In still water, your body creates a thin warm layer around your skin. BlueCube’s River Mode™ circulation system breaks this thermal layer, making the cold exposure more effective. A shower naturally disrupts this layer but at much warmer temperatures.
Cold showers are better than nothing, but for serious cold therapy benefits, full-body immersion in a temperature-controlled cold plunge is far more effective.
Is cold plunging good for sleep?
Yes, cold plunging can significantly improve sleep quality when timed correctly.
How it works: Your body’s core temperature naturally drops in the evening as part of your circadian rhythm, signaling the brain to produce melatonin and prepare for sleep. A cold plunge accelerates this core temperature drop. After you exit the cold water, your body rapidly warms itself, and the subsequent cooling rebound mimics the natural pre-sleep temperature decline — helping you fall asleep faster and reach deeper sleep stages.
Best timing: For optimal sleep benefits, cold plunge 2 to 3 hours before bedtime. This gives your body enough time to complete the warming and cooling cycle. Plunging too close to bedtime can be stimulating due to the initial norepinephrine spike and may have the opposite effect.
What users report: Many BlueCube owners report falling asleep faster, waking up less during the night, and feeling more rested in the morning after incorporating regular cold plunges into their routine. Combined with reduced cortisol levels and a calmer nervous system, cold plunging is one of the most effective natural tools for better sleep.
Can I cold plunge while pregnant?
Cold plunging during pregnancy is generally not recommended. You should always consult your doctor or OB-GYN before engaging in cold water immersion while pregnant.
Why caution is advised: Cold immersion causes rapid vasoconstriction (narrowing of blood vessels) and activates the sympathetic nervous system, creating a significant stress response in the body. During pregnancy, this sudden cardiovascular stress may pose risks including reduced blood flow to the uterus, increased blood pressure, and potential complications.
Cold shock response: The involuntary gasp reflex and rapid heart rate increase from cold water entry can be particularly concerning during pregnancy, especially in later trimesters.
After pregnancy: Many new mothers find cold plunging beneficial for postpartum recovery, including reducing inflammation, improving mood, and restoring energy levels. However, you should wait until your doctor clears you for this type of activity.
BlueCube always recommends consulting with a qualified healthcare provider before beginning any cold therapy protocol, especially if you are pregnant, nursing, or have any pre-existing medical conditions.
Should I cold plunge after drinking alcohol?
No, you should not cold plunge after consuming alcohol. Combining cold water immersion with alcohol is potentially dangerous for several reasons.
Impaired thermoregulation: Alcohol dilates blood vessels and disrupts your body’s ability to regulate core temperature. While you may feel warm after drinking, your body is actually losing heat faster. In a cold plunge, this means your core temperature can drop to dangerous levels more quickly than you realize.
Impaired judgment: Alcohol affects your ability to accurately gauge how cold you are and how long you’ve been immersed. This increases the risk of hypothermia and other cold-related injuries.
Cardiovascular risk: Both alcohol and cold immersion independently affect heart rate and blood pressure. Combined, they can place excessive strain on the cardiovascular system, particularly for individuals with underlying heart conditions.
Reduced reaction time: If you experience any distress during a cold plunge, alcohol slows your ability to respond and exit the tub safely.
Best practice: Wait until you are fully sober and well-hydrated before cold plunging. For the best results, cold plunge in the morning or early afternoon when you are alert, well-fed, and properly hydrated. Safety should always come first in any cold therapy protocol.
(function(){
var btns = document.querySelectorAll(“.page-content .singleFaq”);
btns.forEach(function(button){
button.addEventListener(“click”, function(e){
var prnt = e.currentTarget;
prnt.classList.toggle(“active”);
var opt = prnt.querySelector(“.faqAnswer”);
if(opt.style.maxHeight){
opt.style.maxHeight = null;
opt.style.paddingBottom = “0px”;
} else {
opt.style.maxHeight = opt.scrollHeight + 20 + “px”;
opt.style.paddingBottom = “20px”;
}
});
});
})();