An ice bath isn't something you just dive into. No, you must be well prepared. How exactly do you take an ice bath? We share some tips and tricks with you in this blog.
Never step into an ice bath when your body is feeling cold. Make sure your body is warm. You can do some short exercises or go for a walk if you're feeling a little cold. You can handle the cold temperature of an ice bath much better with a warm body. We do not recommend getting into an Icetub if you're already cold and not feeling so well.
The key words when taking an ice bath are focus and breathing. Make sure you are fully focused on yourself and your breathing. A great exercise is to test the quality of your breathing. It will help you conquer the cold and control your body. Performing and especially to sustain an ice bath session requires a good dose of perseverance and technique. You may find it hard to imagine sitting in a cold bath every day, so you need that discipline, which also applies to focus and breathing. Wim Hof has been inspired for his method by various forms of meditation and kung fu. He adds another important element, which is retention after exhaling. That means holding your breath for a moment. Controlled hyperventilation enriches your blood with more oxygen. So before you step into an ice bath, it is important to master this breathing technique.
These breathing exercises can make you feel light-headed and sleepy. It is important to move slowly after these exercises. Yoga exercises are ideal for this.
Your feet and hands can get cold very quickly when you enter the cold water. There are a number of useful accessories that help you in the ice bath. Think of thermal socks or trousers.
Start by simply submerging your lower body in the water when you first step into the ice bath. The cold water is likely to shock your body, so take it easy and never be alone.
When you get used to the cold water, you can choose to go under the water up to your shoulders. Make sure you feel comfortable in the water, otherwise it's best to get out of the Icetub. If you really think you can handle it, you can also choose to submerge your head. Always take a few deep breaths first and focus on your breathing.
The ultimate goal of an ice bath session is of course that you relax and push your limits every time. To come out of a session mentally and physically stronger, you have to focus on your breathing and relax. Every muscle in your body needs to rest. So make sure you don't get cramps in the ice bath.
Never stay in an ice bath for too long. When you're in an ice bath, you don't really feel anything on your skin. The cold numbs your feeling. Therefore, especially in the beginning, don't bathe for too long. Build it out. If you've been in an ice bath for too long, you can develop hypothermia.
Do you have an ice bath, a cold lake nearby or do you want to prepare yourself before taking a cold shower? Then start with Wim Hof's focus and breathing exercises. You will notice that these exercises become easier and that you can handle a cold shower, dive or dip more easily.
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