Are you ready to experience the benefits of cold therapy but don’t know where to start? Ice baths (also called cold plunges) are taking the wellness world by storm, offering muscle recovery, reduced inflammation, and mental resilience. Whether you're an athlete or looking to boost your energy, and level up your wellness routine, this guide will walk you through everything you need to know to get started.
Why Try Ice Baths?
Before we dive into the “how,” let’s talk about the “why.” Here are some top benefits of ice baths:
✅ Faster muscle recovery – Ideal for athletes and fitness enthusiasts
✅ Reduced inflammation – Great for chronic pain and post-workout soreness
✅ Boosted circulation – Helps with overall heart health and immune function
✅ Enhanced mental toughness – Builds resilience by pushing you out of your comfort zone
✅ Increased energy and alertness – The cold shock wakes up your body and mind
If you're looking to improve your health naturally, ice baths are a game-changer!
Step 1: Choose the Right Ice Bath Setup
You don’t need a fancy setup to get started.
If you're just getting started, a portable ice bath is an excellent option because it’s easy to use, set up, and store.
These are insulated tubs designed to maintain cold temperatures.
Step 2: Find the Ideal Temperature
The best ice bath temperature for beginners is between 50-59°F (10-15°C).
If you’re new to cold plunging, start on the higher end of that range.
Over time, you can gradually lower the temperature to 39-50°F (4-10°C) for a deeper cold shock effect.
Pro Tip: Use a thermometer to track the water temperature and ensure consistency.
Step 3: Start with Short Sessions
If you’ve never done an ice bath before, ease into it.
🕒 Beginner Guide:
Maybe just a few seconds in the water for your first time
Increase by 30-60 seconds as you adapt
It’s normal to feel discomfort at first, but stay calm and breathe deeply. Your body will adjust!
Step 4: Focus on Your Breathing
Breath control is KEY to making your ice bath experience more comfortable.
Take 30 deep breaths in and out before getting in the ice bath.
Once in, slow your breath—inhale through your nose, exhale through your mouth.
Focus on long, controlled breaths to help your body relax.
Step 5: Post-Ice Bath Warm-Up
After you get out, avoid jumping straight into a hot shower. Instead:
Towel off and do light movement (jumping jacks, push-ups, or a brisk walk)
Dress in warm clothes
Drink a warm beverage (herbal tea is great!)
This helps your body warm up naturally while maintaining the benefits of cold exposure.
Bonus Tips for Ice Bath Success
✔ Cold showers first – If you're nervous about ice baths, start with cold showers to build tolerance.
✔ Do it with a friend – Having a support system makes the experience easier and more fun!
✔ Stay consistent – The more often you take ice baths, the better your body adapts. Aim for 2-3 sessions per week.
Final Thoughts
Getting started with ice baths doesn’t have to be complicated. With the right setup, a good breathing technique, and a gradual approach, you can unlock powerful health benefits from cold therapy.
Take a look at our 14 day beginners guide to ice baths, aimed to help you build up gradually over 2 weeks
Ready to take the plunge? Check out our portable ice baths to make your cold therapy routine easy and effective.
