If you are interested in the many benefits of cold therapy and want to know how you can bring them home, then you are in the right place!
We are going to cover exactly how you can create your own cold plunge in the privacy of your own home.
It’s simple and affordable.
I’ve personally gone through a variety of methods ranging from Cryotherapy to bathroom tubs filled with ice. So opposed to dropping $40-$50 on ice cubes plus the wasted plastic bags each time you set up a cold plunge at home, or dropping $200+ per month at the Cryotherapy clinic. I can say confidently, that this strategy is the most effective and cost efficient approach to creating your own cold thermogenesis set-up.
Let’s get started!
Steps To Creating Your In-Home Cold Plunge
1. You’ll need a chest freezer:
These come in various sizes, but you’ll want one between 14-18 cubic feet in size. You don’t absolutely need to completely lay out in the tub, however it is a nice feature if you can manage it. Just work within the space requirements for your home. I found a great, used 15.1 cu ft freezer on Craigslist for only $50, but new is always an option. Chest Freezer (New)
2. Seal it Up:
Get either a can of spray on sealant, a paint on or calk style water-proofing product, or a tube of silicone sealant to seal any potential spots that may leak on the inside of your freezer. Water-Proof Sealant
3. Let it Cure:
Allow at least 24 hours for sealant to completely cure.
4. Fill it Up:
Before filling the chest freezer up with water, rinse the inside to remove any remaining unwanted chemicals that may be lingering, then fill it up about half way with water.
Note: Ideally, use filtered water to help avoid possible contaminants, but it’s not a huge deal if you don’t. I spent $32 for 60 gallons of filtered water to fill up my freezer.
5. Add Some Finishing Touches to the Water:
Add a couple cups of epsom salt along with some essential oils of your choice. You could also add a pinch of hydrogen peroxide to help keep it clean, but I personally prefer stick with the salt and essential oil blends.
Note: I added a variety of different oils including Peppermint, Lemon, Spearmint and Oregano. I recommend exploring what feels and smells good for you.
6. Plug it In:
Keep the freezer plugged in until it gets to the low 40’s or so. This typically takes about 24 hours upon the first fill. I waited until a small amount of ice formed on the water and then unplugged it.
Note: The temperature gauge should be on ‘Super-Duper Cold.’ Some folks do keep theirs plugged in on a timer, but I like to keep it simple. I plug mine in until its around my preferred temperature and then leave it unplugged for around 2-3 days after that. The water insulates well and stays cold for awhile, especially during Winter.
CAUTION: NEVER get in your freezer while still plugged in!
7. Final Details:
Grab yourself a small bin to rinse your feet off before jumping in. Also, try to take a quick shower beforehand. This will help to prolong the life of the water.
That’s it! You now have a super simple, cost effective solution to cold therapy at home. All together, costs are just over $100-$600 for a huge physiological pay back.
I typically stay in for 3 minutes as a minimum and go up to 8 minutes when I’m really pushing myself. Tip: I recommend staying in for the duration a song of your choice.
As a bonus, it’s great to contrast your cold exposure by following up with direct sun exposure on your whole body, or with heat exposure from a sauna.
Happy freezing friends!