If you are excited to start wild swimming and eventually ice plunging, it’s a good idea to begin with small steps. That is, start with a cold water wild swim in the autumn, then build upon that habit and tolerance towards the that hole in the ice.

To make it all a ritual with careful planning and preparation is important in order to stay calm throughout the process. Here are some of our suggestions:

Preparations

• Pack a bag with
  • Towel
  • Small hand towel to stand on after the swim
  • Warm hat
  • Gloves
  • Thermos with a hot drink
  • Shoes/sandals for the swim, if needed
• Dress in warm, dry clothing that is easy to put on.
• Change into your swimsuit indoors before going out
• Set a goal for your swim. “Dip” or “10 breaths” is a good start. To gently nudge your boundaries can be a goal in itself, but don’t push yourself in the beginning.
• Visualize the swim. Prepare mentally that it will be both cold and challenging.
• Warm up the body from the inside by walking swiftly to the swim or do some exercises right before going in.

Once you are onsite

• Place the towels so they are easy to reach
• Calmly undress and put your clothes in order next to your towel. Make it easy to get dressed after the swim.
• Take a few deep breaths before going in. Make sure you are calm before entering the water.
• Take a few decisive steps into the water/down the ladder and lower yourself to chest depth.
• Once the water goes above your heart you’ll probably notice that your breath becomes less controlled. It might feel short and shallow, almost like hyperventilation. It’s time to take control of the breath.
• Take a big exhale and then inhale as slowly and calmly as you can. Repeat until you have control.
• Once your breath is controlled, lower yourself a little more with water up to the neck. You can hold the hands above water, or hold the ladder or place the hands on your thighs.
• Re-focus onto the breath and try to relax.
• Once you have reached your personal goal, slowly exit the water.
• If your breath at any time becomes impossible to control, or if you begin to shake, you must come out of the water.

After the swim

• Quickly remove your wet swimsuit
• Dry off with the towel
• Put on your warm and dry clothes
• Make sure you are placed out of the wind
• Drink your hot drink
• Move around to get the heat going from within

Remember to never wild swim alone!

Check out our Wild Swimming packages (with or without sauna) here.