NYC Cold Plunge Guide
Where to find ice baths in New York City, how to build cold tolerance, and what to expect from cold exposure.
Why Cold Plunge?
Cold water immersion has gone from fringe biohacking practice to mainstream wellness trend. The appeal is partly the challenge - voluntarily doing something uncomfortable builds a certain kind of mental resilience. But there's also growing research suggesting real physiological benefits.
When you immerse yourself in cold water, your body triggers a stress response. Your heart rate increases, blood vessels constrict, and your system floods with norepinephrine and dopamine. Regular cold exposure may help with mood, inflammation, recovery, and stress tolerance.
Or maybe it just wakes you up and makes you feel alive. Either way, plenty of New Yorkers are now deliberately subjecting themselves to near-freezing water on a regular basis.
Where to Cold Plunge in NYC
Othership NYC
If you're serious about cold exposure, Othership is the gold standard in NYC. Their ice baths are maintained at 32-40°F - genuinely cold, colder than most commercial cold plunges. The structured session format means you'll go through multiple rounds of sauna followed by ice bath, building your tolerance systematically.
Guided classes include breathwork instruction, which makes a huge difference in how manageable the cold feels. Free Flow sessions let you go at your own pace.
Locations: Flatiron, Williamsburg
Price: $50-75 per session
Get 22% off your first Othership session →
Bathhouse NYC
Bathhouse has cold plunge pools at both locations, typically around 45-55°F. This is still cold, but more approachable than Othership's extreme temperatures. The advantage of Bathhouse is the flexibility - you can cold plunge as part of a longer thermal bathing session, going at your own pace without a set schedule.
Locations: Flatiron, Williamsburg
Price: $89-120 Day Pass (includes cold plunge)
Get 25% off your first Bathhouse visit →
Other Options
Several gyms and recovery centers in NYC now offer cold plunge tubs. Equinox locations have added cold plunges, and standalone recovery studios are popping up. However, the temperature and experience varies widely. Othership and Bathhouse remain the most consistent options.
How Cold is Cold?
Understanding temperature helps set expectations:
| Temperature | Feeling | Where to Find |
|---|---|---|
| 55-60°F | Cool, but manageable | Some gym cold plunges |
| 50-55°F | Cold, challenging for beginners | Bathhouse NYC |
| 45-50°F | Very cold, intense | Bathhouse (colder pool) |
| 32-40°F | Extreme, ice-water territory | Othership NYC |
For reference, most research on cold exposure benefits uses water around 50-59°F. Colder isn't necessarily better - consistency matters more than intensity.
Building Cold Tolerance
Nobody loves cold water on their first try. Tolerance is built progressively:
Week 1-2: Start Small
- End your showers with 30 seconds of cold water
- Focus on breathing - slow, controlled exhales
- Don't push through genuine distress
Week 3-4: Increase Duration
- Extend cold showers to 1-2 minutes
- Try your first cold plunge at a venue (start with warmer options)
- Aim for 30-60 seconds in actual cold water
Week 5+: Build Consistency
- Regular cold plunge sessions (1-2x per week)
- Gradually increase time: 1 minute, then 2, then 3
- Explore colder temperatures as you adapt
There's no prize for suffering. Progress gradually, listen to your body, and remember that even brief cold exposure has benefits.
Cold Plunge Technique
- Prepare mentally - Know what you're about to do. Visualize yourself calm in the cold.
- Breathe beforehand - Take 5-10 deep breaths. You want your nervous system calm and oxygenated.
- Enter steadily - Walk in with purpose. Don't jump, don't hesitate. Steady and controlled.
- Control the gasp - Cold triggers a gasp reflex. Override it with a slow, controlled exhale.
- Keep breathing - Slow, rhythmic breaths. In through the nose, out through the mouth.
- Stay present - Focus on your breath, not the cold. Let the intensity wash over you.
- Exit calmly - When your time is up, step out without rushing. Let your body adjust.
Expected Benefits
Research on cold exposure is still emerging, but the following benefits have some scientific support:
- Mood boost - Cold triggers dopamine and norepinephrine release, which can improve mood and alertness.
- Reduced inflammation - Cold exposure may reduce inflammatory markers, aiding recovery.
- Improved stress response - Regular cold exposure may help regulate your stress response system.
- Better circulation - The constriction/dilation cycle from cold-to-warm may improve vascular health.
- Mental resilience - Voluntarily doing hard things builds general stress tolerance.
That said, don't expect miracles. Cold plunging is one tool among many. It's not going to fix your life, but it might make you feel more awake and capable of handling discomfort.
Safety Considerations
- Check with a doctor - If you have heart conditions, blood pressure issues, or other health concerns, get medical clearance first.
- Never cold plunge alone - Always have someone nearby, especially when starting out.
- Warm up after - Don't stay in cold gear. Get warm and let your body recover.
- Don't combine with alcohol - Alcohol impairs your body's temperature regulation.
- Listen to your body - Shivering is normal, but numbness or extreme discomfort means exit immediately.