Cold plunge timer

Guided breathing warmup, plunge countdown, and rest — with audio cues. Free, no account, works on your phone.

This free guided timer walks you through a full cold plunge session on your phone: an optional 4-minute box-breathing warmup, your plunge countdown, and a rest period — with gentle audio cues so you never have to look at the screen mid-plunge.

Pick a protocol that matches your experience. Beginners start with a 1-minute plunge; standard is the classic 3 minutes; advanced runs 5. The breathing warmup uses box breathing (4 seconds in, 4 hold, 4 out, 4 hold) to settle your nervous system before the cold hits. During the plunge you'll get a soft beep for each of the final 3 seconds, then a two-tone chime as you move into a 60-second rest.

How a session flows: press start, breathe through the warmup if you enabled it, step into the water when the plunge phase begins, and focus on slow exhales — that's the fastest way to calm the cold-shock response. When the timer finishes, warm up gradually rather than jumping straight into a hot shower. Everything runs in your browser with no account, no downloads, and no tracking.

⚠️ Check with your doctor first. Cold immersion stresses the cardiovascular system. If you have a heart condition, high or low blood pressure, or are pregnant, consult a physician before cold plunging. See our wellness disclaimer.
Ready
3:00
Pick a protocol, then press start.

Tip: phone timers can pause if your screen locks — keep the screen on during your plunge. Audio cues play through your speaker; nothing to download.

Common questions

How long should I stay in a cold plunge?
Common protocols run 1–5 minutes. Beginners should start around 1 minute and build up gradually — longer is not automatically better. This timer offers 1, 3, and 5-minute protocols so you can progress at your own pace.
What water temperature should I plunge at?
Studios typically run their plunges between 38°F and 55°F. Start at the warmer end and work down over sessions. Colder water means shorter exposures — respect the cold.
Do I need to keep my phone screen on?
Yes — phone timers can pause when the screen locks, so keep the screen awake during your session. The timer also tries to hold a screen wake-lock where your browser supports it. Sounds play through your speaker; nothing needs downloading.
Is cold plunging safe?
Cold immersion stresses the cardiovascular system. If you have a heart condition, high or low blood pressure, a history of fainting, or are pregnant, consult your physician first. Never plunge alone, start with short exposures, and get out immediately if you feel dizzy or unwell.
Can I use this timer at a studio?
Absolutely — many people use their own timer alongside a studio session. Let the staff know you're timing yourself, and follow their house rules on session length.