A way I found to kind of work up to real ice, is just turn your bath tub on as cold of water as possible and don't use ice. it will be alittle warmer and you can get used to it. Once you do it for a bit, you won't have the shock factor and it will actually feel pretty relaxing.
Start Ice Bathing Slowly
If you're new to ice bathing, it's essential to start slowly and build up your tolerance gradually. You can begin by taking a cold shower for a few minutes and then gradually decrease the temperature until you can comfortably tolerate the cold water. From there, you can progress to ice baths.
Do ice baths get easier? The good news is that your body will adapt to cold exposure and, over time, you are likely to find it easier to tolerate cold water. Everybody is unique. Find what works for you and your body, and don't forget to celebrate your progress along the way.
Breathing calmly and deeply is essential during an ice bath, and if you're sitting upright in your Ice Barrel, you'll have an easier time taking deep breaths. Meditation apps can offer easy-to-follow guided breathing exercises to help you sync your breath and stay mentally present.
Do: Dress in garments that help to control your body temperature during cold water therapy. It is important to wear long sleeves and shorts when having an ice bath to prevent hypothermia. While this may not totally keep you warm, it will assist you in maintaining a healthy body temperature during cold water immersion.
“An ice bath can cause reduction in blood flow to the extremities in peripheral vascular disease; increase in blood pressure in those with high blood pressure and increased risk of hypothermia in patients with impaired ability to regulate body temperature — as may be the case with poorly-controlled diabetes,” said Dr ...
After a cold plunge, dry off and warm up by getting dressed in dry clothes. You can sip a warm beverage and move to a heated area. But don't head straight for a sauna or hot tub, because the extreme heat could cause too much stress on your body.
If you are new to ice baths and want to get used to the water temperatures first, then keep your chest, neck and head above the water. This keeps your heart out of the water and doesn't allow your body temperature to drop as quickly. Once you're accustomed to using ice baths you can begin to submerge your body further.
Mental Health Benefits of Cold Water Immersion. Research shows that cold water immersion (CWI) may improve mental health by increasing endorphin and norepinephrine levels. CWI may also improve resilience to stress by decreasing cortisol levels.
Practice begins at home
It's progressive overload." By that he means you build up your tolerance gradually. Instead of jumping in a freezing cold lake, start by turning the shower cold for 30 seconds, then increase to a minute when you're happy. From there, move onto a cold bath, then stick some ice in it.
Get into the tub with the cold water only. Again, make sure it is covering your thighs and feet. I find it is easier to get into cold water than ice cold water. It might take your breath away for a moment, but you'll get used to it.
A good target time for a cold plunge is three minutes in the water. Eventually you will be able to add more time, but the most important thing is to listen to your body. For complete cold plunge beginners, you can develop your tolerance by taking a quick dip (30 seconds) or regular cold showers.
Cardiovascular stress
According to the American Heart Association, cold plunging can cause a sudden increase in breathing, heart rate and blood pressure. This can be dangerous for people with heart conditions, hypertension or those at risk for stroke.
Ice baths can be an especially effective way to burn fat outside of the gym. When you're exposed to cold conditions, your body activates a special type of fat, known as brown fat, to help you stay warm.
One of the little-known problems associated with cold water immersion is what's known as non-freezing cold injury. When we are exposed to the cold, it's normal for the hands and feet to feel very cold or numb and they may tingle or be painful on rewarming.
Set a timer for 10-20 minutes. Start with 10 minutes and gradually increase the time as you get more comfortable with the cold. Slowly lower yourself into the water, making sure to keep your head above the water. Stay in the ice bath for the duration of the timer.
If you're feeling lightheaded or dizzy, experiencing intense shivering or feeling any pain, you should get out of the cold water. These are not normal responses to cold water therapy. Pay attention to how you feel during and after your ice bath.
Here's a short answer - the sweet spot lies between 46.4-59°F (8-15°C). This is cold enough to stimulate muscle recovery, reduce inflammation, and ensure other benefits without being too extreme.
When it comes to overcoming fear of cold water , the most important thing is to take it step by step. Start by taking a cold shower up to 30 seconds at a time, gradually increasing the time as your body gets used to the cold temperature.
Practice your breathing
Prepare your mind and body with three rounds of 30 deep breathes followed by a hold. This is great for relaxing yourself prior as well as practising controlling your breath ready for when you're in the bath. You could even Wim Hof Method® mobile app.