How to Warm Up After a Cold Plunge Session: 7 Proven Methods (2025 Guide)

Why Post-Plunge Recovery Matters

Cold plunging delivers incredible benefits—from faster recovery and sharper focus to improved stress regulation. But what you do after the plunge is just as important.

Warming up too quickly or in the wrong way can:

• Counteract the benefits of cold therapy

• Shock your cardiovascular system

• Leave you feeling groggy or unbalanced

The goal? Controlled, gentle rewarming that restores energy without disrupting the body’s natural post-cold response.

The Science of Rewarming

Cold exposure causes blood vessels to constrict, heart rate to drop, and norepinephrine levels to spike. These effects help improve resilience, reduce inflammation, and boost mental clarity.

According to Dr. Andrew Huberman, sudden re-exposure to high heat (like jumping in a hot shower) can blunt these benefits and increase blood pressure risk in sensitive individuals.

Gradual rewarming—via movement, breathwork, and natural methods—helps you:

• Maintain dopamine and endorphin release

• Safely stabilize your body temperature

• Support long-term adaptation to cold stress

This article is part of a wider system of insights read , Andrew Huberman’s Cold Plunge Protocol

7 Proven Methods to Warm Up After a Cold Plunge

1. Use an Insulated Robe or Towel

Wrap yourself in a warm, insulated robe immediately after exiting the plunge. This traps residual body heat while allowing gradual temperature regulation.

Recommended: Dryrobe Advance (Amazon)

2. Do Light Movement or Stretching

Gentle body movement helps kickstart blood flow and gradually reheat your core. Try:

• 2–3 minutes of walking

• 20 air squats

• A short yoga sequence

Bonus: Light movement can prolong the post-plunge dopamine spike.

3. Sip a Warm Drink

Rewarm from the inside with an herbal tea or adaptogenic cacao.

Top Picks:

• Ginger tea (anti-inflammatory + circulation boost)

• Mushroom cacao (focus + calm)

• Bone broth (restorative electrolytes)

4. Try Breathwork or Body Scanning

Slow, focused breathing post-plunge can extend the nervous system’s recovery state. Techniques to try:

• Box breathing (inhale-hold-exhale-hold for 4 sec)

• Wim Hof wind-down breathing

• Guided body scan meditation

Tool: Wim Hof Method App

5. Use a Heating Pad or Sauna Blanket

Gentle, localized infrared heat helps rewarm deep tissues safely—without shocking the system. Recommended Products:

• Portable infrared heating pad

• HigherDOSE sauna blanket

• Heated vest or wrap

6. Layer Up, Don’t Overheat

Avoid hot showers immediately. Instead:

• Put on layered, dry clothing

• Use socks, gloves, or a beanie if outdoors

• Let your body heat naturally rise

7. Journal or Meditate

Cold plunging boosts clarity and dopamine. Post-plunge is a perfect time to reflect or journal. Quick prompt:

“What shifted after this plunge—mentally, emotionally, physically?”

Build Your Own Post-Plunge Ritual

Create a 10–15 minute routine combining:

• 2 min breathwork

• Warm tea

• Light stretching

• Journaling

• Gear (robe, heating pad, etc.)

Repeat it daily to build a consistent, energizing habit.

Recovery Mistakes to Avoid

Jumping in a hot shower too fast

Sitting still in wet clothes

Overexerting too soon

Ignoring your body’s response

Forgetting to hydrate

Real User Story

“I used to go straight into a hot shower and wonder why I felt tired. After switching to a robe, breathwork, and herbal tea, my recovery feels smoother and I’m way more energized.” — Alex, 40, daily plunger

FAQ: Cold Plunge Recovery

How soon should I warm up after a plunge?

Immediately, but gently. Start with a robe and light movement before adding heat.

Can I use a sauna after cold exposure?

Yes—but wait 20–30 minutes. Let your body adapt first.

What’s the best way to reheat internally?

Sip warm tea (ginger, cacao) and use breathwork to regulate the nervous system.

Can I work out after cold plunging?

Yes—light cardio or mobility work is ideal right after. Avoid heavy training until fully rewarmed.