Taking the Plunge: My Experience with Ice Baths
A few months ago, I shared my journey of taking cold showers every day and the benefits I experienced. At the end of that post, I mentioned that I was gearing up to try something even more intense: ice baths. Since then, many of you have been asking me about how the ice baths are going. So today I’m going to share my experience.
Why I Tried Ice Baths
After feeling the amazing effects of cold showers, I was curious about the next level—ice baths. I’d heard they could offer even greater benefits, like reduced muscle soreness, better circulation, and enhanced mental toughness. So, with a mix of excitement and nervousness, I decided to give it a go.
My First Ice Bath Experience
I won’t lie; my first ice bath was a shock to the system. The initial moments were tough. My inner voice was screaming GET OUT! But I focused on my breathing, trying to stay calm. After about a minute, my body started to adjust. And this was only at 55ºF (12.5ºC) cold, but not icy cold.
I started my ice bath journey last October. Living in the Northeast means we experience some pretty cold weather, so I set up my ice bath in the garage. As the outside temperature dropped, so did the water temperature. The coldest water temperature I managed was 30ºF and I stayed in for 3 minutes. It was intense!
Research shows that cold plunges can have numerous benefits, including:
Soothe Sore Muscles
Support Your Immune System
Build Resilience
Boost Energy Levels
Boost Your Metabolism
Support Weight Loss
Improve Your Mood and Support Mental Health
Strengthen Your Hair and Skin
Support Better Quality Sleep
However, the ones I noticed directly were:
Better Circulation: When in the water blood flow to the extremities is reduced, and as you warm up afterward, there is a rush of blood back to these areas, enhancing overall circulation. I noticed this improved blood flow leaves you feeling more energized and less sensitive to cold temperatures.
Conquering My Inner Voice: Each ice bath was a mental challenge. My inner voice screamed at me to get out, but I learned to tell it to shut up and push through the discomfort. This practice made me feel stronger and more resilient.
Enhanced Mood and Energy: Just like with cold showers, ice baths gave me a burst of energy and improved my mood.
Boosted Immune System: Throughout the winter and spring, I didn't have as much as a sniffle. While this is more correlation than causation, I believe the ice baths had a huge impact on helping me avoid colds & flus.
There are many tips I’d offer for getting started with ice baths:
Beginning with cold showers,
Then moving to ice baths in the 50ºF range.
Keeping the duration to 1-2 minutes initially.
Always have warm towel and clothes ready for after your bath.
However, the number one tip is to focus on your breathing. There are various techniques out there, from the Wim Hof method to Box Breathing, but the best method I found was one called the physiological sigh.
It involves breathing in through your nose, pausing, taking a second short inhale, and then breathing out long and slow through your mouth.
If you’re up for the challenge, give ice baths a try. They might just become your new favorite wellness practice!
Stay cold, stay strong!