Plunging into icy waters may seem daunting or even outrageous. However, the growing body of research supporting the benefits of ice baths might be enough to persuade you to try one. You can only jump into an ice bath with care and planning. Follow these tips to help you survive your first ice bath experience. 

Before plunging into icy waters, it’s essential to understand the science behind what happens when you submerge. Plunging into cold water triggers a physiological response known as vasoconstriction. The blood vessels constrict to conserve heat. This is followed by vasodilation when the body warms up again. This process of constriction to dilation is thought to help reduce muscle inflation, promote recovery, enhance resilience, and boost overall well-being. 

The process of vasoconstriction to vasodilation is thought to help reduce muscle inflation, promote recovery, enhance resilience, and boost overall well-being. 

If you are ready for an icy plunge, follow these tips to help make your first bath a success:

1. Start Slow 

Start with short time intervals in cool water to acclimate your body gradually. You can begin with lukewarm water for 2-3 minutes. You can increase your bath time or decrease the water temperature each time you plunge. The water doesn’t have to be close to freezing to be beneficial. Therapeutic effects are possible at around 55 degrees Fahrenheit and 5-6 minutes. Patience is vital; rushing into freezing waters can shock your system and lead to a negative experience that you don’t want to repeat. 

2. Focus On Your Breath

Do several minutes of breathing exercises before you plunge. Practice slow, deep breathing to help calm and prepare your nervous system. Expect your breathing to get shallow and challenging the first few times you plunge, and focus on regaining your breath to help you get through the experience. 

3. Control Your Environment 

Your first experience can be shocking, and it may take your breath away. It’s best to start in a controlled environment that you can quickly exit, such as a bathtub. Although plunging into a cold lake or ocean may seem more fulfilling, you don’t want to put yourself in harm’s way or create any obstacles if you need to exit quickly. 

4. Have a Friend Support You

Having a friend help you with your first several attempts is best. It takes time to acclimate to the process of cold water immersion, and you may find yourself in fight or flight mode. A friend can offer support and encouragement and be there to assist if you experience any issues, such as dizziness or fight or flight. 

5. Hydrate Well

Drink plenty of water before and after your ice bath. Cold exposure can lead to increased urine production, which has the potential to lead to dehydration. This increase in urination is likely an effect of vasoconstriction and increased metabolic rate triggered by the cold exposure. The increased urine output is a natural response and is generally considered part of the body’s adaptive mechanism to the stress of cold exposure. 

6. Less Is More 

When facing the cold, you usually want to bundle up in jackets, hats, and gloves. Although you may be tempted to don a wetsuit, for this experience, less is more. Try wearing a swimsuit, underwear, or nothing if appropriate. This increases the amount of skin exposed to the cold water and helps with body heat recovery as you aren’t burdened with layers of heavy wet clothing post-plunge. 

7. Warm Up Slowly 

You’ll likely want to jump into a warm shower or sauna as soon as you are finished. It’s critical to warm up gradually, though. Going from one extreme to another can create blood pressure issues, cause fainting, and other various ill effects. Try wrapping yourself in a warm blanket, sipping on a hot beverage, and doing a few more minutes of breathwork. Allow your body temperature to rise naturally before moving on to other activities.

Please be aware that taking an ice bath will be uncomfortable, especially in the beginning.

If you have any pre-existing health conditions, it’s critical to consult with a healthcare professional before taking on your first ice bath. Extreme cold exposure may exacerbate cardiovascular conditions, respiratory problems, vertigo, and other underlying health conditions. Your safety should always be a top priority, so please talk with your doctor before plunging. 

It’s important to note that individual responses to cold exposure can vary, and factors such as duration and intensity affect each experience. Please be aware that taking an ice bath will be uncomfortable, especially in the beginning. As you continue plunging, you’ll likely find that your tolerance increases, and what once felt unbearable becomes more manageable. 

Curious to hear about my experience with a month of ice baths? Read about my surprising lessons learned here. 

Taking your first ice bath is a bold step toward enhancing your physical and mental well-being. With the proper preparation, mindset, and gradual progression, you can turn this chilly adventure into a rewarding practice. Remember that everyone’s tolerance to cold varies, so listen to your body and adjust accordingly. As you embrace the cold, you may find yourself not only conquering the ice bath but also unlocking a newfound resilience within yourself! 

Are you ready to take the plunge? Let me know how it goes for you in the comments below!

References:

van Middendorp, H., Kox, M., Pickkers, P., & Evers, A. W. (2016). The role of outcome expectancies for a training program consisting of meditation, breathing exercises, and cold exposure on the response to endotoxin administration: a proof-of-principle study. Clinical rheumatology, 35, 1081-1085. https://pubmed.ncbi.nlm.nih.gov/26194270/

Hof, W., & Ohno, A. A. (2020). The Wim Hof method: activate your full human potential. Louisville, CO. https://www.amazon.com/Wim-Hof-Method-Activate-Potential/dp/B08KS7MS3F

Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical hypotheses, 70(5), 995-1001. https://pubmed.ncbi.nlm.nih.gov/17993252/

Knight, D. R., & Horvath, S. M. (1985). Urinary responses to cold temperature during water immersion. The American journal of physiology, 248(5 Pt 2), R560–R566. https://pubmed.ncbi.nlm.nih.gov/3993814/