The idea of venturing into icy water may seem totally daunting at first, but ice bathing offers a multitude of benefits, such as improved circulation and a strengthened immune system. If you want to try ice bathing for the first time, it is crucial that you proceed with caution. With the right preparation and mindfulness, you can achieve amazing positive effects on your body. Here are some valuable tips to help you prepare for your first ice bath and a detailed step-by-step guide.
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1. start slowly with alternating showers and cold showers
If you have never immersed yourself in ice-cold water before, it is important to lower the temperature gradually. Start with cool water and then gradually work your way up to colder temperatures to get your body used to ice bathing. The best way to do this is by taking cold showers. You can increase week by week and be ready for your first ice bath in about 1 month. Here is a plan to help you acclimatize to ice bathing.
1 week | 2 week | 3 week | 4 week | 5 week |
---|---|---|---|---|
Alternating showers | 15 sec. cold shower | 30 sec. cold shower | 45 sec. cold shower | 60 sec. cold shower |
2. choose an environment in which you feel comfortable
Make sure you find a safe place for your first ice bath that has no obstacles and also allows you some privacy. Take all the time you need. You can either use one of our barrels or go into a lake with clear and clean water. It’s best not to choose a flowing body of water because then you also have to concentrate on the current and making sure you don’t drift off. Running water is also colder than stagnant water.
3. if you have the opportunity, take someone with you or go with a group
Ice bathing is always best together. But often that doesn’t work. The first time, however, it would at least make sense to have someone there to support you. Perhaps your spouse or children who can help you if you need it?
4. mind over matter – overcome yourself mentally
Ice bathing is not exactly known for its feel-good factor. That’s why many people say up front that they would never do it. However, they also never have the opportunity to experience the benefits first-hand directly after an ice bath. But anyone who has ever done it knows: it’s hard to get over, especially the first time. And this includes, above all, the mental effort. So you shouldn’t have too many reservations, just go for it. And it hurts at first. It’s a bit counterintuitive, but the pain and mental strain will help you to become stronger and more resistant.
5. breathing and relaxation
Many ice bathers swear by breathing techniques before the ice bath. The right breathing technique for ice bathing can increase your body heat and prepare you well for exposure to the cold. The breathing techniques help you to ignite your ‘inner warmth’. And you should be warm when you go into the ice bath and not freezing beforehand. So take 5-15 minutes before your first ice bath, sit cross-legged on a yoga mat or lie down and practise breathing techniques such as Wim Hof breathing / Tummo or Buteyko.
6. before you go into the water
When you have finished breathing, strip down to your swimsuit/swimming trunks. Ideally, you should already have your swimsuit on, because changing outside in winter is quite uncomfortable. You should also have your clothes ready for after swimming so that you can quickly slip back into warm and dry clothes.
You can set up a thermometer and measure the temperature. If you want, you can protect your feet and hands. These are usually the most affected by blood loss and start to freeze and hurt very quickly. We have great offers in our store for everything you need for your first ice bath.
7. during your first ice bath
So now you’re in your swimming costume, it’s cold outside and the ice water is in front of you. Your head is still saying: NO, DON’T DO IT!
Put on your neoprene gloves and neoprene socks and get into the ice bath. Start by immersing the lower half of your body in the ice water and then quickly immerse yourself completely. You can start with just your armpits. Don’t look at your watch. Time doesn’t matter when you’re in the ice bath.
As soon as you are fully immersed, you will notice that your feet and hands start to ache. Your breathing is fast and your heart is beating like crazy. That’s OK, let the cold happen and most importantly: calm your breathing. Just breathe in and out slowly. You will notice that your body automatically relaxes and relaxes. After about 30 seconds you will notice that it is much better, it is still uncomfortable but it is less bad than at the beginning.
1-3 minutes, that’s all it should be. Don’t overdo it, you still have plenty of time to practise!
! If you feel unwell, the pain is too strong, numbness occurs, you feel dizzy or you start to shake very strongly and uncontrollably, then it’s time to get out!
8. after your ice bath
After you have enjoyed the ice bath, it is important to warm your body up again carefully and slowly. There is no need to rush here, as it is even dangerous to get warm again too quickly. Your cold blood from the periphery must be slowly mixed with the warm blood again. You can therefore do the Horse Stance immediately after the ice bath.
In the Horse Stance, you simply squat down so that your legs are slightly tense and move your arms alternately from side to side. You can also make noises as you do this. It’s a bit like the haka dance and warms you up well. You can also shadow box or walk – anything that involves movement is good. But don’t start moving too quickly, start slowly and then gradually move faster. Just like a cold car, you need to get it up to operating temperature before you go full throttle on the highway.
After 1-3 minutes of Horse Stance or other exercise, simply dry off quickly and put on as many clothes as you can. Follow the onion principle, a lot helps a lot, especially many layers also make you particularly warm. If you have tea or other warm drinks, this will certainly help afterwards.
You’ll notice that you’ll be freezing for quite a while. And also that if you go in without gloves or neoprene socks, your hands and feet can be very clammy. That’s not exactly helpful when getting dressed, but you have to get through it. And of course it’s much easier if you’ve laid out all your clothes beforehand.
9 After the ice bath is before the ice bath
Repetition and habituation is key. To reap the long-term benefits of ice bathing, you should incorporate ice bathing into your routine regularly. Over time, your body will become more accustomed to the cold and the positive effects will increase accordingly.
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