The ice bath as a wellness trend is popular among athletes, enthusiasts and celebrities. Some of them are: David Beckham, Cristiano Ronaldo, Joe Rogan, Tony Robins, Wim Hof, Kendall Jenner, Drake, Lady Gaga and many others.
Wim Hof, the man who connects this natural practice with our modern world, otherwise known as the 'Ice Man'. Born in the Netherlands in 1959, Wim Hof has a relentless penchant for diving into cold water that began at the age of 17 as a sudden impulse and then became a daily practice.
Taking in the cold can offer numerous benefits for physical and mental well-being, including improved circulation, better sleep quality, increased energy levels, reduced inflammation, and stress relief.
An ice bath stimulates blood circulation in the body
Regular use of ice baths can improve sleep quality
An ice bath stimulates blood circulation in the body and increases energy levels
It helps to reduce muscle fatigue and pain
Techniques such as breath work and movement must be used to warm up and prepare the nervous system before exposure to cold. Cold immersion is a powerful practice, but must be approached with caution and adequate preparation. If done incorrectly, it can cause discomfort and damage.
Although cold plunges are a great way to improve mental resilience and reduce inflammation, a person can experience hypothermia if exposed to cold water for too long. Therefore, it is important to ensure that you do not stay in the cold water for long and that the temperature in the ice bath is not lower than 4.44 degrees Celsius. Moderate duration is 4-6 minutes and for beginners 2-3 minutes.
Immediately after a cold dive, you should wrap yourself in warm blankets or towels until your body temperature returns to normal. After that, you should move slowly because intense physical activity after an ice bath can further damage muscles and joints.
Heart problems, diabetes, people with high blood pressure, poor blood flow, peripheral neuropathy (nerve pain), venous stasis, which affects blood flow to the legs. Consult your doctor before using an ice-cold bath.
