This is what you need to know before your first ice bath experience
You’ve heard about cryotherapy and ice bath tubs, but have never tried ice bathing? You would like to give your muscles an icy treat or do something against the negative effects of stress and to become more balanced? Read out article on what you need to know before your first ice dive.
Ice bathing is getting more and more popular for a reason, as it has plenty of advantages. It is widely known that professional athletes often take an ice bath to relax their muscles after hard trainings, games or competitions. Today, however, this amazing therapy is also available for everyday people as well, as swimming halls, gyms and wellness centers have all begun supporting their customers with this high-quality service. And the cherry on top is that you can even get your very own ice bath tub, or surprise yourself with a mobile ice bath, if you wish.
What is an ice bath?
An ice bath, also known as cold water diving, is a type of cryotherapy. Its main idea is that people sit or lie in a bath tub full with water cooled down to a proper temperature for a given time after a considerable physical activity, or to balance their mental state.
Numerous studies have examined and proven the physical and mental benefits of ice bathing, and it is no coincidence that the football legend Cristiano Ronaldo also uses this method, and so does Madonna to support herself for her outstanding on-stage performances.
But what are the actual benefits for which professional athletes and entertainers choose the ice bathing method?
You may have wondered about this as well, so let us list the things your body and mind experience after an ice bath session:
- It relaxes you aching muscles after a hard training
- It decreases swelling and inflammation
- It cools down your body
- It potentially improves your performance
- It supports weight loss
- It strengthens your immune system
- It helps you improve your sleeping quality
- It helps you find your mental balance
- It helps you handle stress
Reading the wide scale of benefits might have gotten you in the mood for a dive, right? But of course, before your first jump, let us tell you about what you will experience at your first ice bathing session.
How to prepare for your first ice dive
Ice bath tubs are, of course, no places for somersaults. Keeping it gradual is very important, and you should also know what you need to do before getting in and after coming out of the tub.
First, have a towel and dry clothing ready next to the tub, so you can get dressed fast after the session.
You can prepare yourself for your first ice dive by learning the right breathing rhythm before the actual session as well. For this, it is good to take a cold shower regularly, so you can learn how to control your respiration, how not to gasp for air when cold water touches your body, but rather to inhale and exhale calm and steadily.
Your body needs to adapt to cold. This begins and ends with breathing, thus it is key that you follow our advices and learn how to control your body.
Begin to take a few slow breaths for one or two minutes before getting into the water, as this will help you relax. Then take a few deeper breaths for one to three minutes, and, whenever you feel ready, step into the tub with holding your breath at the exhaling phase for a few moments. By doing this, you can decrease your shock response, to which you will adapt later, but which might feel strange at first.
A gradual approach is key! It’s OK if you begin with two-to-five-minute ice bathing sessions. As we’re all different, our bodies need different things as well. Don’t feel bad for baring cold circumstances for ‘only such a long time’. Get a stopwatch or your cell phone ready instead, and measure each minute pass to increase your feeling of accomplishment.
A gradual approach is also necessary when it comes to the water temperature. You do not have to set yourself for a water at four degrees Celsius at first. It’s OK to start at 15 degrees, to concentrate on steady breathing and on yourself.
So what comes after an ice bath?
You already have your towel and dry clothing prepared next to the ice bath tub, so dry yourself fast. Don’t rush anywhere after this short task, rather do some easy exercise, such as windmills, squats or hip rolls to finish your session.
If you’re ready to take an ice bath, take a look at our ice bath tubs and cooling units, and contact us for further details.
Did you know?
iCool is used at all world tournaments, at the Olympic Games and the Paralympic Games, as well as at Tour de France.
