Two minutes. Wide awake.
Cold water is an old ritual for a reason. A short plunge jolts the senses and leaves most guests feeling sharp and energised.
Exhale Wellness on Tyrone Blvd in St. Petersburg, FL offers a cold plunge: a tub of cold water, sometimes called an ice bath, that you sit in for one to a few minutes. First-timers are coached through their breathing and set their own pace. Bring swimwear. It also pairs with the infrared sauna as contrast therapy.
Pricing
Prices as listed on Exhale's Square booking page, October 2026. Check Square for current prices.
“I started with the cold plunge, and it was great. Highly recommend, you will not be disappointed.”
Athletes use it after hard sessions. Others use it on a slow afternoon to feel switched on again. Either way, you only stay in as long as feels right, usually one to a few minutes.
New to it? We coach your breathing and help you build up at your own pace.
Guests book it for
Know before you go
You lower yourself into a tub of cold water and sit for a short time. The cold makes blood vessels near the skin narrow. Your breathing and heart rate jump in the first moments, which is called the cold shock response. That jolt is why many people come out feeling wide awake. At Exhale, first-timers are coached through their breathing and set their own pace.
The evidence is mixed. Cleveland Clinic says a plunge may ease soreness after hard workouts, and points to studies linking it to lower stress and better alertness. A 2025 review of 11 trials found stress was lower 12 hours after cold immersion, but found no clear change in mood. Inflammation actually rose for a short time afterward. Most studies were small, and only one included women.
Cleveland Clinic suggests beginners stay in for only a minute or two, and that nobody goes past five minutes. It also suggests starting once or twice a week, then adding days as your body allows. At Exhale most guests stay in one to a few minutes. Get out if you feel lightheaded, or if the discomfort goes beyond normal cold.
Cold water can set off fast, uncontrolled breathing, which can leave you dizzy. That is why we teach you how to breathe through the first seconds before you get in. Lower in slowly and focus on that breath. Afterward, warm up gradually. UPMC suggests dry layers and gentle movement, and holding off on a hot shower right away.
Sources
General information, not medical advice. Exhale offers wellness services, not medical treatment.
Your visit
A quick primer on how to breathe through the first seconds.
Lower in slowly and stay one to a few minutes, whatever feels right.
Most guests are warm within minutes, and feel bright and alert.
Make it a ritual
Many guests stack these into one visit. Ask when you book.
Read before you book
Close to home
We are on Tyrone Blvd N in west St. Petersburg, near Jungle Terrace, Azalea, Tyrone Park and Jungle Prada, with parking on site.
Straight-line distance from each city hall. Get directions
FAQ
Cold plunge, 30 minutes: $30. Prices as listed on Exhale's Square booking page, October 2026. Check Square for current prices.
Yes, plenty of first-timers try it and love it. We coach your breathing and you set the pace. Cleveland Clinic suggests beginners keep it to a minute or two. If you have heart disease, high blood pressure, diabetes or poor circulation, or you are pregnant, check with your doctor first.
Most guests stay in for one to a few minutes, depending on comfort and experience. Cleveland Clinic suggests a minute or two for beginners and no more than five minutes for anyone. A cold plunge at Exhale is booked as a 30 minute appointment for $30. You can get out whenever you want.
Wear swimwear. Plan on warm, dry layers for afterward too, since UPMC suggests warm clothing and gentle movement to heat back up gradually. If you have other questions about what to bring, ask us when you book or call 727-641-1731.
You will feel chilly for a bit, but most guests warm up naturally within minutes. Warm up gradually with dry layers and gentle movement. UPMC suggests waiting before a hot shower. Heavy shivering, numbness, dizziness or confusion are signs to get out of the water and tell us.
It may, but the evidence is mixed. Cleveland Clinic says cold may ease soreness after hard workouts, possibly by narrowing blood vessels and limiting swelling. It also notes that plunging within about four hours of strength training may blunt muscle gains. If building muscle is your goal, a plunge on a rest day may suit you better.
People with heart disease, an irregular heartbeat or high blood pressure should check with a doctor first. Cold water raises blood pressure and makes the heart work harder. Cleveland Clinic adds diabetes, pregnancy, poor circulation and nerve damage to that list. UPMC does not recommend ice baths for people with Raynaud's disease.
Yes, pairing the cold plunge with the infrared sauna is called contrast therapy. At Exhale it is booked as Contrast Glow, Sauna + Cold Plunge, a 1 hour session for $65. You start with heat, take a short cold round, then go back to the heat at your own pace.
Yes. We are at 3338 Tyrone Blvd N in west St. Petersburg, about 4.9 miles in a straight line from Seminole city hall. Parking is on site.
Yes. We are at 3338 Tyrone Blvd N in west St. Petersburg, about 3.7 miles in a straight line from Pinellas Park city hall. Parking is on site.
You deserve this
Book cold plunge online, or call 727-641-1731 and we will find you a time.
