Plunge

Support

Email: help@nereusdata.io

Support response target: 24-48 hours.

Plunge Support

Welcome to Plunge support. Below you'll find answers to common questions and ways to get help.

Getting Started with HealthKit

How do I grant HealthKit permissions?

When you first open Plunge, you will be prompted to allow HealthKit access:

  1. Tap "Allow" for each health category when the permission dialog appears.
  2. Plunge requests access to: heart rate, HRV, resting heart rate, workouts, body measurements, and active energy.
  3. You can change permissions at any time in Settings > Health > Data Access > Plunge.

Note: HealthKit data never leaves your device. Plunge reads and writes health data locally through Apple's HealthKit framework.

Apple Watch Pairing and Sessions

How do I start a session on Apple Watch?

  1. Open Plunge on your Apple Watch.
  2. Select your environment type (e.g., Dry Sauna, Cold Plunge).
  3. Tap Start to begin the session.
  4. Your heart rate and session timer will display on the watch face.
  5. Tap End when finished. The session will save to your watch and sync to iPhone.

Does Plunge work without Apple Watch?

Yes. You can run sessions directly from your iPhone using ambient sensors (microphone for sound classification, barometer for pressure, and AirPods for motion data). Apple Watch provides the richest experience with real-time heart rate tracking.

My sessions aren't syncing to iPhone

  1. Ensure both devices are on and within Bluetooth range.
  2. Open the Plunge app on both devices.
  3. Check that WatchConnectivity is working: restart both apps.
  4. Sessions sync via Apple's WatchConnectivity framework and may take a few moments.

Breathwork Patterns

What breathwork pattern does Plunge use?

Plunge uses a 4-4-6-2 recovery breathing pattern by default:

This pattern is designed for thermal recovery sessions and activates the parasympathetic nervous system.

Can I use breathwork on Apple Watch?

Yes. Breathwork is available as an overlay during active sessions on Apple Watch with haptic cues at each phase transition. The Garmin Connect IQ companion uses a 4-4-4-4 box breathing pattern.

XP and Leveling System

How does XP work?

You earn XP for every session:

What are the levels?

There are 10 levels from Initiate (0 XP) to Legend (5,500 XP), with 13 milestones along the way including first session, 10th session, 100th session, and using each environment type.

Garmin Connect IQ Integration

Which Garmin watches are supported?

Plunge supports Connect IQ 4.0+ devices including:

How do I sync Garmin sessions to iPhone?

Sessions recorded on Garmin sync to the Plunge iPhone app via Connect IQ Communications when both apps are open. Sessions are deduplicated automatically.

Environment Types

Plunge supports 7 thermal wellness environments:

EnvironmentCategoryDescription
Dry SaunaHeatTraditional dry heat sauna
Steam RoomHeatHigh humidity steam (1.3x thermal dose)
Infrared SaunaHeatInfrared panel sauna (0.8x thermal dose)
Hot TubHeatHot water soak, 90+F (0.7x thermal dose)
Cold PlungeColdCold water immersion, sub-70F
Cold ShowerColdCold water shower (0.8x thermal dose)
Red LightLightRed light / near-infrared therapy panel

Data Export and Privacy

How do I export my data?

You can export all session data as a JSON file from the app's settings. This includes session history, environment types, heart rate data, and XP progress.

Is my health data private?

Yes. All data is stored locally on your device. HealthKit data never leaves Apple Health. We use anonymized analytics (PostHog) and crash reporting (Sentry) with no personal identifiers. See our Privacy Policy for full details.

Contact Us

If your question isn't answered above, we're here to help.

When contacting support, please include:

App Information