Deep breaths — Deep, slow breaths can help regulate your body temperature and calm your nervous system. Slow re-warm — Unless you are practicing contrast therapy, resist the urge to immediately jump in a hot shower after your ice bath. You'll get the most benefit if you slowly and naturally warm your body.
Right after an ice bath you should dry off, change into dry clothes, and warm up slowly. SOURCES: Mayo Clinic: “Can taking a cold plunge after your workout be beneficial?” “Hypothermia,” "Hypothermia: First aid.”
STRATEGY AFTER COLD EXPOSURE The most important thing to do when you emerge from your ice bath is to warm up naturally. Yes, it's tempting to wrap up in your dry robe or dash to the sauna, but hold off. Allowing the body to create its own heat is all part of the process, and where many of the benefits are found. You h.
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.
The use of hot tubs and ice baths in contrast therapy is particularly beneficial for those who want to improve their performance, reduce muscle soreness after exercise or speed up injury recovery time. The benefits of using contrast therapy extend far beyond its ability to provide relief from aches and pains.
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. This allows the body to fully experience the benefits of the cold therapy, such as reduced inflammation and muscle soreness.
Sauna Benefits After Cold Plunge Therapy
When used together, they create a powerful contrast therapy that can supercharge your health and wellness routine. Whether you have a traditional, infrared, custom-cut, or InfraSauna® from Finnleo, you can reap many benefits from using a sauna after cold plunge therapy.
The morning hours can be an excellent time to dive into a cold plunge routine. With the body just awakening from sleep, the shock of cold water triggers the sympathetic nervous system, giving you an instant energy boost and heightened alertness.
Ice bath clothing: What you wear into your ice bath is up to you. We recommend that people new to ice baths wear a T-shirt and shorts, but some people choose to wear a sweatshirt, booties, and gloves. Most experienced ice bathers wear at least a bathing suit.
As tempting as it is, making a beeline for the sauna, a steamy hot shower or cranking up the car heating after an ice bath or wild swim… isn't the best idea. After exiting the cold, we'd recommend avoiding any sudden exposure to warm environments or whacking on loads of layers of clothes.
During an ice bath, your skin and extremities lose heat rapidly, and as you exit the cold water, your body works hard to regulate itself. Shivering is essentially your body's built-in furnace trying to heat you up.
Having a warm drink, such as coffee, tea or soup can help rewarm your body from the inside out. Opt for foods that are rich in healthy fats, protein and iron (such as eggs), which can help you warm up.
While stepping into an ice cold bath might be a shock to the system, the melatonin output that follows has an amazing calming effect. Time your ice bath less than 20 minutes prior to your bedtime for the best results and the deepest possible sleep.
But when you get out of the cold water, all of that changes. You might even notice that the parts of your body that were submerged are red. The reddening of the skin is a natural response to cold water immersion and is caused by the increased blood flow and dilation of blood vessels near the surface of the skin.
You can do cold plunging every day. However, if you're doing it after training, daily plunges could compromise the potential for long-term performance improvements.
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.
Avoid immediate hot showers after a cold plunge to prevent negating the benefits of the cold exposure. If you opt for a shower, gradually increase the temperature.
Slowly add ice to get closer to 50-59 degrees. Don't jump into the full 15 minutes: Start with 2-5 minutes and slowly increase your time in an ice bath. Over several weeks, move up to 10 minutes and eventually 15 minutes. Only immerse part of your body: Start by taking ice baths that only immerse your legs.
Start with a short dip of 30 seconds to 1 minute. This will allow your body to adjust to the cold temperature. Gradually increase your time in the cold plunge by 30 seconds to 1 minute each time you use it. This will help your body adapt to the cold temperature.
A good strategy: Reserve cold plunges for cardio or rest days—and if you want to plunge on the same day as a resistance training session, experts like Andrew Huberman, PhD, recommend doing it beforehand or waiting at least four hours post-exercise so you don't blunt your gains.
The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.
It is recommended to first sauna then ice bath and not the other way around, as sauna sessions increase the blood flow and heart rate and make our muscles relax, which cold plunges slows down the heart rate and makes our blood vessels contract.