Looking for a quick and inexpensive activity to relieve pain, boost your mood, and get your day off to a good start? An ice bath may be just what you need. While the suggestion of “taking a cold shower” was once intended as a way to cool down feelings of lust, it is now understood that almost everyone can benefit from cooling down in the bathtub. became.
An ice bath, also known as cold water immersion by the acronym CWI, is exactly what it sounds like: a very cold bath made with ice or ice-cold water. Water temperatures are typically in the 40s or 50s Fahrenheit. These days, it’s very popular in both the wellness and sports communities.
Why are so many people crazy about ice baths? And is it right for you? Let’s find out.
Disclaimer
Before jumping into freezing water, you should check whether you are a candidate for an ice bath. Dr. Sanam Hafeez, a New York City neuropsychologist and director of Comprehend the Mind, says people with cardiovascular or respiratory conditions and those who are pregnant should avoid them.
Additionally, it is not suitable for people who are taking certain medications, as the medication can affect the body’s ability to regulate temperature. “Medications that affect blood pressure, heart rate, and blood clotting can pose risks during ice baths,” she says.
How an ice bath works
Immersion in cold water lowers your body temperature, after which your body works hard to return to a state of stillness. While it may sound dangerous and excessive cold is certainly dangerous, if not in a controlled and safely timed environment, it actually has a number of emotional and physical benefits.
The decrease in body temperature caused by an ice bath triggers multiple physiological responses. Dr. Hafeez explains that there are three main events: increased metabolic rate, activation of brown adipose tissue, and hormone release.
Increased metabolic rate is what happens when your body increases your metabolic rate to produce more heat. “This can include processes such as shivering that cause muscle contractions that produce heat as a byproduct,” Hafeez says.
Activation of brown adipose tissue, also known as BAT, is directly related to cold exposure. “Brown adipose tissue, or brown fat, is a type of adipose tissue that is specialized for heat production,” Hafeez explains. She says that exposure to cold temperatures activates BAT, which can generate heat through thermogenesis. “This helps maintain body temperature in cold environments,” she added.
The reason people feel anxious or high when taking an ice bath or cold shower is due to the release of hormones.
“Exposure to cold stimulates the release of hormones such as adrenaline and noradrenaline, which play a role in increasing heart rate, blood pressure, and metabolic rate,” Hafeez says. “These hormonal responses help the body adapt to cold stress and maintain internal temperature homeostasis,” she added.
Hafeez says ice baths are gaining popularity in both the wellness and sports worlds for these reasons, and the fact that they’re considered a mental resilience workout.
Enduring the discomfort of being immersed in cold water requires discipline and mental strength, and these qualities can be applied to other areas of life.
“Endorsements from celebrities, athletes and social media influencers have significantly increased the trend’s visibility and amplified its appeal to a wider audience,” she explains.
Mental, emotional and physical effects of ice baths
Ice baths may seem like a tough sell because of the physical discomfort, but the mental and emotional benefits make them extremely valuable.
As someone who lives in Los Angeles and can’t leave the house when the temperature dips below 60 degrees, I have a habit of braving the cold and taking ice baths because I really appreciate the benefits.
mental
Building resilience is one of the psychological benefits of CWI, but it’s not the only one. Endorphins can also directly make you feel better.
“Exposure to cold releases endorphins, which lift your mood and induce feelings of relaxation and euphoria.” Dr. Hafeez says, “This natural mood boost promotes calmness and mental clarity, allowing individuals to temporarily escape stressors and experience a state of heightened well-being.” states.
I love how refreshing and stress-free ice baths are. It may also promote better rest and improve sleep quality.
Emotional
Ice baths improve your overall emotional state. “The controlled environment of an ice bath allows individuals to practice emotional regulation techniques such as deep breathing and mindfulness,” Hafeez says.
She says these techniques can be applied to other areas of life and increase emotional resilience and mental well-being. Cold therapy, such as CWI, also stimulates the vagus nerve, which is involved in regulating the parasympathetic nervous system. Habits that stimulate the vagus nerve can help us feel calmer and happier.
physically
We all know that icing is the first step when you get injured. Thanks to ice’s ability to reduce inflammation, soaking in ice can also improve your body’s inflammatory response after a workout. That is why it is so popular among athletes, as it can reduce muscle recovery time and make the recovery process smoother.
This improves athletic performance and endurance. Ice baths also help boost immune system function by increasing white blood cell counts. Not to mention the well-known relationship between physical health and mental health.
Tips for taking an ice bath safely
Once you’ve determined that your dog is suitable for an ice bath, know that it will likely be some time before you’re in the ice bath for a “full” amount of time. Usually he takes about 5 minutes. Some people stay for up to 15 minutes, but this should only be done by people who are very comfortable with this habit.
There is no need to start with a bath in the 40-59 degree range. Instead, Hafeez suggests, “Start with cold water, then gradually lower the temperature or increase the amount of time you’re exposed to the water as you get used to the cold.”
Plus, you don’t have to plan on staying there for a full five minutes. Just as your body temperature increases (or decreases), it can also increase over time. Even if he only lasts 30 seconds in the beginning, it’s still a win. Increase the time and gradually lower the temperature, each time taking a few seconds longer and the temperature dropping a few degrees.
Before you start, it’s helpful to have a digital thermometer handy to know the temperature of your water. If you live in a very cold place and do this in the winter, you may not even need ice, as your tap water can be 40 degrees.
On the other hand, if you live in a warm place or it’s summer, it’s a good idea to have a few large bags of ice on hand to add to your faucet. Use a thermometer to customize the amount of ice.
The most difficult part of an ice bath, of course, is how cold it is and how much you have to fight your instinct to jump out once you’re in it. Hafeez recommends focusing on your breathing to get through this situation.
Practice deep breathing and relaxation techniques to manage discomfort and stay calm during your ice bath. Deep, slow breathing regulates your body’s response to cold stress and reduces feelings of anxiety and tension.
Hafeez also recommends distracting yourself to get through the chill. “To distract yourself from the cold sensation, focus your mind on an activity or distraction. Listening to music, practicing mindfulness, or thinking of positive images can help distract you. You can make the experience more bearable,” she recommends.
You can also start with the shower and change the water from hot to cold all at once. This is a quick way to get your body used to the sensation of cold, as it doesn’t require a separate activity, and is also a great preparation for an ice bath.
Even though I’m generally a very quiet person, I’ve noticed that I get a little noisy when I’m submerged in freezing cold water. I can scream and howl all I want. Once you start a little, you will find that counting numbers is very useful. I increased the amount of time I took ice baths and cold showers, counting to 10, 50, 100. Now it’s peaked at about 400 times.
summary
Ice baths have significant mental, emotional, and physical benefits, including faster muscle recovery time and improved mental well-being. Taking a bath is as easy as taking a bath, but it can feel much more uncomfortable than taking a bath.
Therefore, prepare by gradually lowering the temperature and increasing the time. Ice baths aren’t suitable for everyone, so before you try it, make sure it’s safe for you to try it. Once you’re sure it’s the right activity for you, you can head into some super relaxing time.
