ICE BATHS

 The first step to doing something for the first time is creating comfort. If you wish to go for ice baths, start with cold showers if you haven’t already.

 Cold showers will help you manage your psychological response to an ice bath and avoid a shock to your body when you take the freezing dip. Although in saying that, the shock, or flight/fight response tends to be beneficial also.

 However, a straight dip might send chills up your spine, so that you can start at 15°C, which generally is tap or hose water.

 With the Freeze Tub Solo, you can gradually submerge your entire body up to your face, it’s big enough for the average person.

 Now that you have made up your mind for a cold immersion, you need to activate the parasympathetic nervous system in your body.

 Ice bath therapy requires focus and deep breathing beforehand can help maximise the generation of natural nitric oxide. You only need to start breathing through your nostrils for a few minutes beforehand which will help you relax.

 Once you feel ready to step into the ice bath, you can let yourself in while holding your breath on an exhale to minimise the cold water shock. Continue on with focused breathing and you’ll find your body will start to warm. It’s an amazing feeling.

 You will know your body starting to warm after 2-3 minutes because if you move your arms, you will instantly feel the chilled water.

 For effective Ice bath therapy and certainly, for beginners, it is recommended to stick to around 3 minutes. If that sounds challenging, you can prepare for the cold showers in the weeks preceding the dive.

 If you begin your ice bath at around 15°C of room temperature, you might be able to withstand the immersion for a more extended period.

 Once you get acclimatised to the water temperature, you work your way up to 10 minutes within the following 4-6 weeks. Begin with 2-3 baths every week and gradually increase.

 After that, if you reduce the water temperature by adding more ice to your tub, you can adjust the time of your soak accordingly. However, in the process, you must listen to your body.

 A full-body immersion can help you enjoy the most of your ice bath. The initial dip will likely send a dramatic signal to your nervous system.

 Still, you can elicit a better hormonal response with your body soaked in icy-cold water. You can try a face dip occasionally throughout the plunge.

 Make sure to breathe through your nose and ensure the experience gets easier and better after the first few moments.

 A thoroughly enjoyable practice- you can experience the benefits of ice bathing to the fullest when you appreciate it.

 While the first jump might leave you feeling fresh and awake, remember there are more benefits to follow when you make it a practice.

 Once you’ve taken your bath, carefully step out and wipe yourself down with a towel. Subsequently, put on dry clothes.

 It is possible that your feet will feel numb, hence, exercise caution when moving around. If you continue shivering, drink a warm to a hot beverage or follow your ice bath with a warm shower.

Ice Baths

 However, ensure your shower water isn’t too hot, as your skin might not be able to detect and adapt to hot water instantly.

 Although ice baths and ice bath therapy over time are typically considered safe for most people, do not use your Freeze Tub if you suffer from cardiac, pulmonary, or other underlying health conditions.

 Extended cold exposure could lead to hypothermia or frostbite. Although this is very, very rare. One would tend to step out when they start to shiver for long periods of time.

 Ice bath therapy has an optimal window, so try keeping the immersion time to 15 minutes or less for beginners.

 If you want to get the best experience, you can try the Wim Hof Method to start with. This practice combines ice water therapy with breathwork and commitment. This method suggests slowly introducing yourself to cold showers for a few weeks before jumping into the icy water.

 Instead of heading alone, have someone accompany or supervise you for the first few bathing sessions. It’s fun to scream in front of others.

 Gauge your sensitivity to cold and consult a medical professional to check for any underlying conditions you may not know.

 Start slowly by immersing only a part of your body at a time. You can start with the lower half of your body and gradually aim at complete immersion in your 2nd or 3rd ice bath therapy session.

 This guide aims to shed light on the history, different types, benefits, and what to anticipate before, during, and after an ice bath therapy session.

 Thermalism, a technique known for its positive effects dating back to ancient Greece, utilized water at different temperatures to alleviate muscle fatigue and various health conditions.

 Ice bath therapy can be classified into several types based on factors such as duration, temperature, and method of immersion.

 This involves immersing the entire body, excluding the head, in icy water. It's often used by athletes for full body recovery.

 Only specific parts of the body are immersed in the cold water. This type is beneficial for targeted recovery or treatment.

 According to Dr. Scott J. Biehl, an orthopedics and sports medicine physician at Rochester Regional Health in New York, taking a frigid shower can provide some benefits similar to cold water immersion, although not to the same extent.

 During the therapy, remember to breathe deeply, relax, and gradually adjust to the temperature. Post-therapy, dry off immediately and warm up slowly.

 The optimum temperature for an ice bath is generally between 10 to 15 degrees Celsius (50 to 59 degrees Fahrenheit).