Athletes use cold tub at home and even cryotherapy chambers to soothe their muscles post-workout. And now it’s easier than ever to get into a cold tub at home thanks to these cool plunge tubs. These products, recommended by integrative medicine doctors, can help you reap the health benefits of this wellness trend that are said to aid in exercise recovery and mood, lower inflammation and improve sleep.

How Long Do You Stay in a Cold Plunge Tub?

If you’re new to this practice, you may want to start slow and go for only 2-5 minutes. It’s also important to take a warm-up before you jump in the tub, and to start with water that’s around 39-60 degrees Fahrenheit. That’s a temperature cold enough to reduce inflammation and ease muscle soreness but not so cold that it could cause frostbite or hypothermia (but you’ll probably feel warning signs if that happens).

Ideally, after getting out of your icy soak, you should let your body naturally warm up by shaking. The shivering can intensify the positive effects of the plunge, according to Leary. In addition, you should drink plenty of water and warm up your core in order to keep your circulation boosted. Leary also recommends incorporating breathwork techniques like the Wim Hof Method for added health benefits and to make your immersion more pleasant.