Ready to take the plunge? Here are 7 Ice Bath Benefits
For centuries, cold therapy has been used for a variety of health, therapeutic, and recovery purposes. From the Ancient Greeks (Source: NIH National Library of Medicine) to the Nordic Europeans, we can thank the resurgence of this practice into mainstream popularity thanks to Wim Hof, the research of Dr. Andrew Huberman, and Dr. Susana Soeberg, and many other fitness/wellness influencers.
If you’re new to ice baths, let’s explore what makes this practice so beneficial to your well-being:
Enhanced Mental Resilience: Through exposure to an uncomfortable situation (in this case, cold-water), you activate your fight or flight response (aka your sympathetic nervous system). When you incorporate down-regulating breathwork (eg. box breath, nasal breathing) and mindfulness, you’re able to rewire neural pathways to train the nervous system to regulate under stressful situations, thereby training your body to become more resilient over time.
Reduced Anxiety and Depression: A 2020 study highlighted a significant difference in participants experiencing depression or anxiety when exposed to whole-body cryotherapy as a useful supplement to their regular medication protocols.
Reduced Muscle Soreness: Ice baths help reduce inflammation and muscle soreness after intense physical activity, promoting faster recovery.
Improved Circulation: Cold exposure constricts blood vessels (aka vasoconstriction), and when the body warms up again, blood flow increases, aiding in the removal of metabolic waste.
Boosted Immune Function: Some studies suggest that cold exposure can enhance immune system function, finding that people who took cold showers took less sick days compared to those who didn’t.
Pain Relief: Ice baths can provide analgesic effects, helping to alleviate pain and discomfort. Numbing sensations from the cold, reduce the perception of pain as a result of decreased sensitivity to nerve endings and slower nerve conduction.
Mood and Increased Energy: When you emerge from the cold, the release of mood-regulating neurotransmitters like epinephrine and norepinephrine, can contribute to a natural high and improved mood, resulting in greater clarity and energy levels. This neurotransmitter can increase by 250% in response to cold exposure, even when exposed for as little as 5 minutes, with the effects some time beyond initial exposure.
Contraindications
While ice baths can offer significant benefits, they are not suitable for everyone. Here are some contraindications to consider:
Cardiovascular Conditions: Individuals with heart conditions or high blood pressure should avoid ice baths, as the cold exposure can put additional strain on the cardiovascular system.
Cold Sensitivity: Those with conditions like Raynaud's disease or extreme sensitivity to cold should avoid ice baths.
Open Wounds or Skin Conditions: Avoid ice baths if you have open wounds, infections, or severe skin conditions, as the cold water can exacerbate these issues.
Pregnancy: Pregnant women should consult with their healthcare provider before attempting ice baths.
Ice baths can be a powerful practice for enhancing recovery, boosting mental resilience, and improving overall well-being. We encourage you to listen to your body and consult with a healthcare professional if you have any concerns or underlying health conditions.
