We recommend staying fully submerged in the ice bath for 2 to 10 minutes, even for those who take regular ice baths. Exposure to the cold can restore connection and reset the mind and body. But you want to avoid overexposure, which can lead to dangerous situations such as shock and hypothermia.
Generally, it is recommended to stay in the ice bath for 10 to 15 minutes. If you are new to ice baths, however, you should begin with shorter periods of time and gradually increase as you become more comfortable. It essential to listen to your body and not overexert yourself.
When you move during an ice bath, you break up the thermal layer and expose your skin to colder water. Try moving your arms and legs during your ice bath and you'll immediately feel the increase in intensity! Start with small movements and gradually increase. The bigger the movements, the more challenging it will feel.
After an ice bath, your body temperature rises, and blood flow returns to your tissues. Ice baths may help improve alertness, reduce pain, and decrease inflammation. As a result, they may offer health benefits like reduced muscle soreness, pain relief, and improved mood. However, the research is very limited.
Do: Aim for an ice bath time of around 2-5 minutes maximum. You don't have to sit in there for a long time to reap the benefits, and unless you're using it as a recovery tool, your ice bath doesn't need to be longer than 5 minutes! Don't: Be careless about staying too long in an ice-cold tub.
The health benefits of cold-water therapy start from 30 seconds and are delivered at around 2 minutes. For first-timers, we'd recommend up to 1 minute or until a shiver response, whichever comes first. Check the temperature and adjust if needed.
While cold plunging has numerous benefits, staying submerged for too long can introduce potential risks. Prolonged exposure to colder temperatures may lead to hypothermia, where the body loses heat faster than it can produce, resulting in symptoms like shivering, confusion, and fatigue.
Dipping yourself in an ice bath for 30 days triggers considerable physiological adaptations such as reduced muscle soreness, improved circulation, and potentially heightened immune function. You may also notice an unexpected boost in mental resilience and mood regulation.
It takes a lot of energy to keep your body warm, so you'd think that calories would melt away. However, studies show that a ten-minute cold plunge will only burn 10-20 additional calories.
It is typically recommended to submerge yourself in the water so that your neck and head are above the water level. This helps drop the body temperature drop quicker to the desired temperature so that you can reap the full benefits of the ice bath.
PLUNGE on X: "Joe Rogan takes his ice baths at 34 degrees.
Be aware of the signals your body is sending you. 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.
A hat will keep your head warm and comfortable throughout the experience, helping you to relax and reap the benefits. There are many different types of hats you can wear during your ice water experience, from woollen beanies to swim caps.
In fact, studies have shown that using an ice bath every day for 30 days can promote a variety of health benefits. However, this is not something that's for everyone, and the stress such an activity puts on the body can build up over time.
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.
When the body is then exposed to warmth, it speeds up blood flow in the affected areas, promoting faster recovery. Balancing this process is crucial to obtaining the full benefits of the ice bath. With that in mind, it is generally recommended to wait at least 2 hours before taking a warm shower or bath.
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.
Experts don't agree on the ideal length of a cold plunge, but you can safely work up to 5-10 minutes in cold water. For recovery after a workout, 2-3 minutes in an ice bath is enough time to get all the benefits. If you stay in a cold plunge for longer than 30 minutes, you're in danger of getting hypothermia.
While some studies suggest a temporary drop in testosterone immediately following cold exposure, regular cold plunge sessions have been linked to stable or increased testosterone levels over time.
Ice baths and metabolic health
Habitual cold-water immersion may help to reduce or change fat tissue, according to laboratory research done on rodents. These changes theoretically could lead to other downstream health benefits, including reduced cholesterol and improved blood sugar.
There's no evidence that cold showers help with weight loss. But they still may provide other benefits for your metabolism. Cold water immersion can activate brown fat cells, which then burn fat to create more energy. Some studies suggest this can help regulate insulin levels and help prevent diabetes.
His ice bath routine involves filling up a bathtub with cold water and adding a few bags of ice to bring the temperature down to around 50°F (10°C). Rogan then submerges himself in the ice bath for 10-20 minutes. Joe also uses his cold plunge pro by Sun Home at his home for daily ice baths.
Exposure to cold water stimulates this nerve and activates the vagus nerve's calming pathways. This physiological change can slow down the heart rate and reduce the body's stress levels. This, in turn, can lead to a state of calm and relaxation, helping to alleviate symptoms of anxiety.