Frigid Fun – A Plunge Into The World Of Ice Baths!

Cold plunging, or the act of immersing oneself in icy water for therapeutic or invigorating purposes, has a long and fascinating history dating back thousands of years. From ancient civilizations to modern practices, the tradition of cold plunging has evolved and persisted across cultures, driven by the belief in its numerous health benefits.

In ancient times, civilizations such as the Greeks, Romans, and Egyptians recognized the healing properties of cold water. The Greeks, for instance, built elaborate bathhouses and practiced "hydrotherapy" by alternating between hot and cold baths to stimulate the body and promote wellness. Cold plunges were also popular in ancient Rome, where they were included as part of the renowned Roman bath culture, believed to enhance vitality and circulation.

The tradition of cold plunging continued throughout the Middle Ages, with various cultures incorporating cold water rituals into their practices. In Scandinavia, for example, the Nordic tradition of "avantouinti" involved swimming in icy waters during winter, a ritual that remains popular today. Similarly, in Russia, the tradition of "dipping" in freezing water after using a sauna, known as "ice swimming" or "Walrus plunging," has been a part of their culture for centuries.
In the 19th and early 20th centuries, hydrotherapy gained prominence as a recognized medical treatment. Doctors and practitioners prescribed cold water immersions to treat various ailments and promote overall health. Hydrotherapy clinics became popular destinations, offering cold plunges as a key component of their therapeutic programs.

Fast forward to the present day, and cold plunging has experienced a resurgence in popularity. Athletes, fitness enthusiasts, and wellness seekers have embraced the practice, incorporating it into their recovery routines. Ice baths, cryotherapy chambers, and even natural bodies of icy water have become the go-to destinations for those seeking the benefits of cold immersion.

There are so many different ways you can experience the cold shock proteins that are associated with the benefits of cold plunging. And luckily there are a number of ways you can try it for yourself:

If you’re feeling nervous or apprehensive, start with just finishing your showers with it turned all the way to the cold setting for one minute, just to get your body accustomed to a sudden exposure to cold water. Work your way up to 3-4 minutes if you can.

Find a place that does guided ice baths. A lot of them will have experts there to lead you through a breathing exercise first, which can really help get both your mind and body prepared for the plunge. I’ve been to a few where we’ve done 20 minutes of Wim Hof breathing beforehand, and even just that alone was a really great experience. Usually the experts will then walk you through getting in and out, and help motivate and encourage you. It’s also fun to go with a friend, as you can help support each other and have a wonderful, shared experience afterwards too.

Find some local colder rivers or lakes and go for the more natural methods of cold plunging. If you haven’t done one before though, I do NOT recommend attempting this in winter as it can be very dangerous to jump into a icy lake if you’re not prepared for the shock to the body. Since I live in Canada near the Rocky Mountains, there are plenty of rivers and streams that are glacier fed and still icy cold even in summer.

A super quick, easy, and free way to get some benefits of the cold shock proteins is to just fill a large bowl with water and ice, and dunk your face or even whole head in it for as long as you can hold your breath for. This has worked wonders for me if I have a really poor sleep and wake feeling groggy and just can’t seem to get the day started.

If you really want to go all-in, consider investing in your own personal ice bath tub. There are countless one on the market that range from just a simple tub that you buy and fill with water and ice blocks yourself, to full systems that have circulating refrigerated and filtered water so you can pop the top off and hop in whenever you feel called to.

The scientific understanding of cold plunging has also advanced, shedding light on the physiological responses and benefits associated with the practice. Researchers have found evidence supporting its ability to reduce inflammation, speed up muscle recovery, improve circulation, and enhance mental well-being. The following information reviews the various healing modalities ice bath can promote:

1. Reduce Inflammation and Muscle Soreness: cold plunging is renowned for its ability to reduce inflammation and alleviate muscle soreness. Intense workouts and physical activities often lead to micro-tears in muscle fibers, causing inflammation and discomfort. Submerging your body in icy water can constrict blood vessels, reducing inflammation and preventing the accumulation of lactic acid, which contributes to muscle soreness. This cold therapy accelerates the recovery process, allowing you to bounce back faster and continue pushing your limits.
2. Ease Joint Pain and Injuries: Ice baths can provide significant relief for those suffering from joint pain or injuries. The cold temperature numbs the affected area, reducing pain and swelling. The constriction of blood vessels also limits the amount of fluid accumulating in the injured joint, minimizing inflammation, and promoting healing. I’ve noticed personally that acute issues, such as a stiff or sore back, a headache, or achy joints, always feel better after a plunge.
3. Enhance Mental Well-being: Beyond its physical benefits, ice baths can have a positive impact on your mental well-being, and the shock of the cold water actually triggers the release of endorphins, which are natural mood elevators. The invigorating sensation can help alleviate stress, anxiety, and symptoms of depression. Ice baths also totally challenge your mental resilience as you face discomfort and overcome it, leading to increased mental toughness and a sense of accomplishment. The first time I did an ice bath, I came home feeling like a million dollars and more alert and invigorated than I’d been in years! I’ve never quite had the feelings as strong as that first experience, but I really do feel amazing mentally after every single time.
4. Improve Circulation and Immunity: Cold water immersion stimulates vasoconstriction, which is the narrowing of blood vessels. When you emerge from the ice bath, the blood vessels dilate, causing a rush of warm blood throughout the body. This cycle of constriction and dilation enhances overall blood circulation and oxygen delivery to tissues, which can aid in muscle repair and recovery. Additionally, regular exposure to cold temperatures can strengthen the immune system by stimulating the production of white blood cells and boosting the body's defense mechanisms. I’ve also noticed that after doing regular ice baths for the past almost two years, my hands and feet have significantly better circulation, and don’t get cold nearly as easily.
5. Speed Up Muscle Recovery: Ice baths are particularly effective in speeding up muscle recovery after strenuous exercise. The cold temperature helps to flush out metabolic waste products that build up during intense workouts. As you expose your body to the cold water, the blood vessels constrict, forcing the waste products out and allowing nutrient-rich blood to circulate more efficiently. This enhanced blood flow supplies oxygen and nutrients to the muscles, promoting faster recovery and reducing the risk of delayed onset muscle soreness.

• Note: while ice baths are very beneficial to recovery and many studies indicate a plunge right after a vigorous workout is best for muscle growth and recovery, some experts suggest it’s best to either wait as few hours post-exercise before plunging, or else get in the ice just before an intense workout to help speed up your metabolism and energy. I recommend you try both methods and see what works best for you!

Start with shorter durations: Begin with shorter ice bath sessions of around 2-3 minutes and gradually increase the time as your body adapts. I’ve found it’s always the first minute that’s the hardest, so if you can get through that by staying focused and ensuring you’re taking nice deep breaths, then you can usually convince yourself to stay for a few more minutes. Work your way up to 10 minutes if you can, which has been shown to be the optimal duration for peak benefit. I wouldn’t recommend going past 15 minutes, and even then only attempt that if you’re comfortable with it. If you start full body shaking from the cold, it’s time to get out.

Warm up beforehand: Engage in light exercise or dynamic stretching to warm up your muscles before taking the plunge. This helps prepare your body for the cold shock. You can even accomplish this by just sitting in the sun (if it’s warm and sunny out) and doing some deep belly breaths to warm up your core.

Gradually decrease the temperature: If you're new to ice baths, start with colder water temperatures and gradually decrease them over time. This gradual approach allows your body to acclimate and reduces the shock factor.

Get in quickly: I’m normally the type of person that gets into a pool or lake one inch at a time to allow my body to slowly acclimatize, but with ice baths I need to just get in as quickly as possible so I can’t talk myself out of it.

Keep hands and feet out if needed: If you’re in a tub that allows it, it may help to prop your feet outside of the water in the edge of the tub, and hold your hands out of the water too. Since these two extremities can really stiffen and ache from the water, if you find it’s too uncomfortable to have them in then just keep them out. It took me a long time to be able to sit in the ice bath with my feet submerged, but I do still keep my hands out since otherwise they just hurt too much.

Focus on deep breathing: I can’t overstate this enough – how you breathe during ice bath can make all the difference. While it’s tempting to hold your breath while you’re getting in, focusing on deep breathing techniques to relax and control your body's response to the cold will help you adjust to the shock and can keep you calm and centered.

Listen to your body: Don’t use this as a cop-out, but definitely make sure that your feeling rested, hydrated, and fueled enough that your body will be able to tolerate the cold shock. This is especially important for women: don’t force going into the ice bath if you’re really not feeling it. While men can theoretically cold plunge every day and feel great, women should keep it to a maximum three times a week otherwise it can negatively impact hormone regulation.

HAVE FUN! This exercise should be fun and rewarding….and if it’s not at all, then maybe it’s just not for you. And that’s ok!

Ice baths may seem like a daunting endeavor, but the benefits they offer for recovery and overall well-being are worth the temporary discomfort. So, embrace the chill, and unlock the rejuvenating benefits of cold plunging!