5 benefits of taking an ice bath – take your first plunge

In a world full of anxiety and depression, we tend to look for quick ways to increase our mood. Some people may find a healthy way to deal with mental health (working out, reading a book) while others may resort to other less practical tactics for instant gratification. But what about taking an ice bath? I know what you’re thinking, “I can’t wait to freeze myself for fun!” (Sarcasm). Just hear me out and I promise after reading all the benefits you’ll want to take a trip to the gas station and purchase 20 bags of ice and set up your first ice bath.

What is an ice bath?

Not to be confused with cryotherapy which involves exposing your body to extremely low temperatures. Instead an ice bath involves submerging your body in a tub of cold water, usually around 40-60 degrees Fahrenheit (4-15 degrees Celsius). The ice isn’t necessarily required, however it may be needed to get your water to your desired temperature.

It can seem daunting due to the physical discomfort you may feel, but the mental and physical benefits absolutely makes it worthwhile.

What are the benefits of taking an ice bath?

Here are 5 of the most noticeable mental and physical benefits you will experience after taking a cold plunge:

1. Improved mood and decrease in stress levels
2. Decreased muscle soreness
3. Improved circulation
4. Boosts immune system
5. Enhanced mental resilience (My personal favorite)

Improved mood and decrease in stress levels

When you expose your body to cold temperatures, the body naturally increases the production of a neurotransmitter called norepinephrine (focus, attention, vigilance, mood). It also will activate the release of endorphins, which are hormones that are released during pleasurable activities (exercise, eating, etc.).

In turn this will produce a feeling of euphoria and well-being, similar to the feeling you experience after an intense workout session.

Decreased muscle soreness

Ice baths are very popular among amateur and professional athletes. In some of the more physical sports, athletes will put their body through intense training to be able to achieve their goals. For the average person, training to this degree will sometimes require days or even over a week of recovery. So how are they able to train almost everyday with little recovery time?

Ice baths are a very popular way to speed up recovery, especially after a high intensity exercise like running. Whenever you exercise your muscles create micro-tears, which lead to pain and swelling and as a result causes you to feel muscle soreness.

Ice baths limit this reaction by constricting blood vessels which as a result reduces muscle inflammation and promotes faster recovery.

Improved circulation

You may be familiar with the feeling your body gets when you take a shower in cold water or get in a cold pool. Your heart rate increases and forces your body to breathe faster. As a result your body will go into “fight or flight” mode. This will stimulate your body to increase blood flow circulation.

Increasing circulation redistributes blood and delivers freshly oxygenated blood to areas of the body that need to recover. This will force your circulatory system to work more efficiently and move blood through your body more quickly, which is especially helpful for those who deal with high blood pressure or diabetes.

Boosts immune system

At some point in your life you most likely have experienced seasonal colds or even the flu as a result of drastic weather changes. Going from the hot, summer weather to the freezing tundra of winter time. Unless you’re made of steel your body will take time to adjust to the weather changes.

The shock of cold water can stimulate the white blood cells (WBCs) that fight off infection (leukocytes). Multiple studies have found that taking regular ice baths can increase the white blood cell count in the body, and as a result will lead to a stronger immune system.

This doesn’t mean that ice baths will absolutely prevent you from falling ill. However it is believed to support the function of the immune system and aid in the prevention of common illnesses.

Enhanced mental resilience

Stepping into icy water for the first time challenges the mind to overcome fear and discomfort, fostering a sense of accomplishment and empowerment. By pushing past your physical barriers, you will cultivate mental toughness that transcends past ice bath experience, positively impacting various aspects of life.

By embracing the cold, individuals can tap into their inner resilience and emerge stronger. The feeling of being able to complete a challenge you thought wasn’t possible will give you a boost in confidence and self-esteem. And as a bonus you can brag to your friends and family.

Conclusion

Ask yourself these questions. What do you do on a daily basis to challenge your mental fortitude? Do you get out of bed on the first alarm instead of hitting snooze multiple times? This is just an example, but the point is when you tell yourself that you are not good enough to achieve a goal, naturally you will not be as willing the tasks it takes to complete said goals.

Most people will not be willing to get out of bed early for a mere couple more minutes of sleep. Most people are not willing to push their body to the limits and experience discomfort to become who they really want to be. I’m sure you get the idea now.

Before I plunged into my first ice bath I stared at the water and ice for over 10 minutes, thinking “I can’t do this” or “it’s too cold.” But the thought of others being able to do it so effortlessly motivated me to get in the water. So I ignored my negative thinking and dipped my whole body in without a second thought.

I started hyperventilating and shaking but I told myself that I was going to reach 3 minutes no matter what. Mind you it wasn’t easy but I was able to reach the goal of 3 minutes. Instead of fearing the thoughts of being cold and wet, I embraced it. And that’s what got me through it.

You will feel like you can accomplish anything that life has to offer. Getting into the ice bath was one of the greatest decisions I’ve ever made in my life, and it’s help me break mental barriers I didn’t know were possible. So if you’re thinking about taking your first ice bath, ignore your negative thoughts and get cold!