If you’re someone who is curious about the key benefits of ice bath therapy or are thinking of trying it out for yourself, you might be wondering what actually happens during an ice bath session. Ice baths have become increasingly popular among athletes, fitness enthusiasts, and even those looking to manage stress, anxiety, & get stronger immune system. But what exactly goes on during a session and what can you expect? In this blog post, we’ll take a closer look at the experience of taking an ice bath and what you can do to prepare for it. So, if you’re ready to dive in, let’s get started!
Ice baths in general
Ice baths, also known as cold bath, ice bathing or cold water therapy, have been used for centuries as a means of promoting physical and mental health. The practice involves submerging the body in icy water for a set period, typically ranging from three to fifteen minutes. The benefits of ice baths are numerous and can have a positive impact on various aspects of our daily lives. While ice bathing is generally safe, cold plunging in freezing cold water can increase the risks of hypothermia & other associated, and that can sometimes happen in only a few minutes in extreme cold temperature.
One of the most significant benefits of ice baths is their ability to reduce inflammation and relieve sore muscles in the body after intense exercise session. Cold water causes blood vessels to constrict, which can help to flush out waste products and reduce swelling in muscles and joints. This effect makes ice baths a popular choice among athletes and fitness enthusiasts looking to speed up recovery time and reduce muscle soreness after intense workouts.
In addition to physical benefits, ice baths have also been found to have a positive impact on nervous system, which in this era of stress, is very helpful for a lot of people. Cold water immersion has been shown to release endorphins, which can help to improve mood and reduce symptoms of depression and anxiety. Ice baths have also been found to improve sleep quality(yes better sleep!), boost immune function, and increase energy levels.
While the idea of submerging oneself in icy water may seem daunting, many people find the experience to be invigorating and energising, and with a range of benefits that can have a positive impact on skin health, physical and mind, it’s no wonder that ice baths continue to be a popular wellness practice or used as an exercise recovery between hard workout.
Does it have to be ice cold water?
The temperature of an ice bath can vary, but it typically ranges between 50 and 59 degrees Fahrenheit (10-15 degrees Celsius). Some people may prefer to have slightly colder or warmer water, but it’s generally recommended to keep the temperature below 60 degrees Fahrenheit to prevent the risk of hypothermia or other adverse effects(why go colder if they provide the same benefits right?). It’s essential to note however, that the water temperature should be gradually decreased rather than abruptly, to allow your body to acclimate to the cold water gradually to gain potential benefits of water exposure/ cold water therapy. Heck, you can even start your cold therapy with temperatures in the range of up to 19 degrees celsius. While taking ice baths or going through cold immersion experience is associated with extremely cold temperatures, we do ice bath sloooooowly for your core body temperature to drop just a few degrees before you decide to go colder water, this way your body adapts towards freezing temperatures.
During a Cold water immersion | CWI
Different organisations, teachers, and individuals may have their unique approaches to ice bath therapy, but the practice is generally based on the principle of exposing the body to cold temperatures. As an expert in the field, we can tell you that there are several ways you can expect a typical ice bath session to go, regardless of who is leading it.
During a cold water immersion session, participants typically submerge their bodies in cold water for a set period, usually between three and fifteen minutes. The temperature of the water and the duration of the immersion can vary depending on the individual’s tolerance and the intended benefits of the practice.
Some organisations or individuals may choose to incorporate additional elements into their cold water immersion sessions, such as deep breathing exercises, meditation, or visualisation techniques. These can help to enhance the benefits of the practice and make the experience more enjoyable and less intimidating for participants. All the activities are chosen with one thing in mind, to control the nervous system. Gaining control of the autonomic nervous system & learning how to facilitate parasympathetic nervous system to help manage stress.
At 10 Degrees studios
At 10 Degrees, we usually begin our cold water therapy sessions with a brief introduction and explanation of the session, followed by a light training session & specific breathing exercises to help participants relax and prepare cold plunging into cold water. We then guide participants through the cold immersion process, providing support and encouragement throughout the experience. At our studio we really start people to enjoy the benefits of cold therapy slowly, and through different stages of air, shower, and then slowly submerge into the frigid temperatures of the cold therapy. We also do customisation of desired temperature so that whether it’s your first ice bath experience or the hundredth, you will always be in control of deliberate cold exposure.
We know that cold water immersion can have a significant impact far beyond the physical and mental health, and our aim is to help people experience the benefits of this practice in a safe and enjoyable way as into your lifestyle. Just as you would think of exercise for health, you would now understand ice baths benefits. Whether you’re an athlete looking to improve your recovery time from delayed onset muscle soreness or someone seeking to reduce stress and anxiety, cold exposure/ cold plunging can be a powerful tool for enhancing your overall well-being. AS always, seek a knowledgeable healthcare professional or speak to us to get better idea how you can start your active recovery for both fitness enthusiast or someone who just wants to find an alternative to finding a mental & physical wellness routine. Book your slots with Singapore’s cold exposure experts.