Ice baths’ benefits have been making a name for themselves in recent years, with social media videos showing enthusiastic athletes and fitness influencers daringly taking plunges into tubs filled with cold water and ice cubes.

But this supposedly new-age health benefit is not new-age at all. It originated in ancient Greece, Rome, Russia, Japan, and Germany during the transition from the 19th to the 20th centuries.

History

Hippocrates noted that hydrotherapy, neither particularly hot nor cold, was therapeutic in treating various ailments. Similarly, the Romans, Russians, and Japanese believed that cold water plunging or cold waterfalls invigorated the soul and mind, and improved circulation and resilience.

Some of today’s natural healing circles still recognize the work of German priest Sebastian Kneipp, who said that dipping oneself in cold water leads to healing.

Now, athletes and fitness enthusiasts dip themselves into post-workout ice baths with the idea to decrease inflammation, reduce muscle soreness, and speed up recovery. Some ice bath plungers also use The Wim Hof Method, which incorporates breathwork in hopes of boosting energy, improving the immune system, and reducing stress.

Transform Your Life

While research on ice bath benefits is still ongoing, that hasn’t stopped an increasing number of wellness centers, spas, and gyms from offering “cold water immersion therapy” in individual, partner, or bathhouse-like experiences.

Ice bath experts are present to gladly help you through your very first plunge to becoming a lifelong plunger.

Some ice bath centers also incorporate their sauna services, combining hot and cold therapies for the ultimate body and spirit invigoration that the ancient Romans believed in.

Present-day uses

Luxury

Ice baths have become a novelty in many high-end spas known for offering luxury experiences. Ice baths have become “unique wellness experiences” that people want to try.

Holistic treatment

For more serious ice bath supporters, cold water immersion is a holistic treatment for the mind, body, and spirit as these plungers not only seek physical ice bath benefits but also mental wellness benefits such as clarity.

Integrated Therapies

Some establishments will couple cold immersion therapy with other therapies such as heat treatment from the sauna or steam room. Immersing in cold temperatures after being in a sauna or steam room may enhance detoxifying effects by tightening the pores and boosting circulation.

Why Should I Take the Plunge?

Ice bath benefits not only include physical attributes, but they are also known to improve our emotional and mental well-being.

Emotional benefits

Increases alertness and energy
Decreases stress and anxiety
Improves mood
Increases calmness and relaxation

Mental health benefits

Increases focus and clarity
Increases productivity and creativity
Promotes better sleep
Rushes endorphins to the brain
Enhances overall sense of well-being

What about fat-burning?

Currently, there is no scientific evidence to suggest that ice baths help burn fat. In quite the opposite manner, cold exposure can increase hunger- hopefully,y you’re not in a calorie deficit.

And while, cold water therapy activates fat cells responsible for generating body heat and burning calories, there is no evidence to support whether this activation burns enough fat to call home about.

Always remember, as with any fitness tool, there are no quick fixes to reaching and sustaining natural weight loss aside from regular physical activity, eating healthfully, and maintaining a balanced lifestyle.

Ice Bath Basics

Congratulations! You have decided to try your first ice bath!

You want to relieve pain and muscle soreness and improve your mood and sleep. But where do you begin?

Well, first, talk to the experts– they are there to help you. Second, listen to your body and get out of the water if you feel dizzy or sick. Follow these basic steps to get started:

Preparation

Prepare yourself mentally and try doing some breathing exercises before plunging. Wear a swimsuit or comfortable moisture-wicking clothes. Seek medical advice beforehand to see if an ice bath would be safe for you.

Plunging

For your first try, stay in the water for the recommended amount of time for beginners or for as long as you can stand the temperature. Ice baths are usually between 50 and 59 degrees Fahrenheit, and first-time plungers usually stay in a bath for 1-2 minutes. The maximum amount of time to stay submerged is 5-10 minutes.

While in the bath, monitor your body for excessive discomfort or numbness. Generally, ice baths are safe, but if you have any cardiovascular health conditions, are pregnant, or have another health risk, you should talk to your doctor first.

Continuous Sessions

If your first cold water plunge session was exciting and you want to go again, know that the number of times you go will depend on your wellness goals.

For example, plungers wanting muscle recovery will usually start with sessions 2-3 times a week. There are other cold plunge participants who cold plunge every day to build physical and mental resilience.

Whatever your case, listen to your body and do not overdo it.

Types of Sessions

Wellness facilities will vary in their services, but to get an idea, here are some services that you might come across:

Classes

Classes at ice bath wellness centers include learning plunge techniques, mastering breathwork, and learning together in a group setting.

Guided Contrast Therapy Sessions

These sessions involve breathwork along with hot and cold therapies. The facility may partner with another wellness provider to enhance the experience.

Cold Plunge and Sauna

In these sessions, you will receive a more personalized touch along with an assessment to further learn your goals and reasoning for wanting to try ice bath therapy

One Stop Shop

Enjoy hot and cold therapies at a workspace center that also offers a quiet space for mindfulness, allowing you to heal, relax, and work stress-free in one place.

Building community

Some wellness centers offer ice bath benefits that also encompass building a community.

Members can grow together in their inner strength and resilience while motivating one another through group cold therapy sessions, breathwork techniques, and meditation sessions.

These centers can also come to your gym or spa making the healing process mobile, so that you can stay in one place, spreading the joy of cold water therapy to your friends and colleagues who have yet to try it.

Ice Baths Work

Different people enjoy different health remedies, and cold hydrotherapy has stuck around for quite some time. Dedicated ice bath plungers swear by the therapy’s several health benefits, such as reduced pain, efficient muscle recovery, improved mood, and mental resilience.

Ice baths can be soothing after high-intensity exercises and resistance training, or when feeling the need to calm the body.

Before beginning any ice bath therapy, consider your overall health and speak with your doctor if there are any concerns. Research ice bath wellness centers that have positive reputations and consider cleanliness.

Take advantage of facility tours to feel the vibes of the environment and the staff. Is the facility comfortable? Will the staff properly guide you?

Take advantage of free sessions as well before investing in any packages or subscriptions.

While cold plunging may not be for the faint of heart, they have certainly been a unique contender in the wellness industry that seems to be sticking around for another few centuries.

The Chilling Truth: How Ice Baths Boost Your Health & Recovery