Ice baths are exploding in popularity. Here’s how to take one safely

While the idea of hopping into an ice bath may not be everyone’s cup of tea, they’re absolutely exploding in popularity, says Marc Cohen, a medical doctor and professor of natural medicine.

While ice baths have long been revered as a recovery tool by elite sports people, Cohen credits Dutch extreme athlete “Iceman” Wim Hof for bringing them to the attention of the masses through the Wim Hof Method, which features cold therapy as a core pillar.

Cohen explains why the practice is bursting with benefits. First, he calls it a form of “forced mindfulness”. When you’re immersed in icy water, he says, your body “demands the attention” of your brain. “And when your body and your mind are on the same page, that’s actually meditation.”

It’s also good news for your body. When you’re in an ice bath, Cohen says, your blood vessels constrict, “forcing all the blood from the surface of your body into your core”. That means increased flow to important organs, such as your heart, liver and kidneys. You’ll get even more bang for your buck if you heat up before cooling down. Cohen says heat causes blood vessels to relax and expand, while cold causes them to constrict. So when you engage in “contrast bathing” (such as a hot bath before an ice bath), you get an even greater “vascular workout” than when using either therapy alone.

Cohen lists some important things to keep in mind if considering an ice bath. Staying well-hydrated is key, as is resting afterwards, and you should never take drugs or drink alcohol beforehand. Those with medical conditions should speak to their health professional before giving it a go, and take things slowly.

Meanwhile, Cohen suggests keeping your hands and feet out of the ice bath the first few times you try it, as fingers and toes contain small blood vessels that, upon constricting, can cause pain. He adds that most first-timers may handle up to two minutes in an ice bath. After regular dips, tolerance tends to grow.

Loading

The key to such tolerance lies in cultivating a sense of control, Cohen says, explaining that the experience should feel “comfortably uncomfortable”. If it becomes painful, it can be dangerous, which is why you should never push past your limits.

To overcome feelings of panic, controlling your breath is essential. Slowing your breathing activates your parasympathetic nervous system, which allows you to remain calm in the midst of a fight-or-flight response, Cohen explains. By slowing your breathing, you can go from the anxious shot of fear that hits when getting in an ice bath to being able to relax.