How to Ice Bathe: 10 Essential Tips for Your First Dip
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Ice bathing is more than just a trend – it’s a powerful tool for resilience, recovery and mental strength. But stepping into ice-cold water for the first time can feel intimidating. The key? Preparation, mindset and the right technique.
Here are 10 essential tips to help you get started and make the most of your cold plunge experience.
🧊 Before You Get In: What You Need to Know
1. Warm up before your plunge
Activate your body with breathing exercises, physical movement or a sauna session to prepare for the cold shock.
2. Just do it – commit & switch off your brain
Overthinking makes it harder. Go in with intention and dedication. The more you hesitate, the more resistance builds up.
3. Breathe calmly & stay in control
Inhale through your nose, exhale through your mouth. Try a hypoventilation technique (slow, controlled breathing) to stay relaxed. Stay away from hyperventilation techniques right before or in the ice bath. This can make you dizzy, faint &, in the worst case, drown.
🧊 During the Ice Bath: How to Handle the Cold
4️. Listen to your body
While discomfort is normal, there is a limit. Listen to your body closely & step out if it gets too much. Use the 3 Walls Principle by Dr. Huberman to gauge your limits.
5️. Shoulders in for a challenge
Our recommendation is to go in deep enough that your shoulders are in the water (cold immersion up to the neck). This will further increase the benefits.
If you are a first timer, we recommend keeping the hands out. This makes it easier. From there on, you can level up:
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Beginners: Hands out of the water.
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Next: Hands under armpits and in the water
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Then: Hands on thighs in the water
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Advanced: Hands freely in the water.
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Expert mode: Move your limbs to break the warm layer around your skin.
6. Use a calming breathing technique
There are several breathing techniques that can help you calm your nervous system down. This makes the cold plunge more comfortable and also gives you more relaxation benefits. You could, for instance, do the humming breath or box breathing. Read more about breathing techniques here.
🧊 After the Ice Bath: How to Warm Up Properly
7. Let your body warm up naturally
Resist the urge to use a towel, sauna or hot shower right away. Let your body do the work – this builds resilience and enhances the benefits of the ice bath. In Science, we talk about “hormesis”, colloquially, this follows the saying “What doesn’t kill you, makes you stronger.”
8. No running or jumping right after
Your muscles and joints are cold – sudden movements increase the risk of injury. Plus, you are wet & wet can be slippery. In combination with the slower reaction possibility (your body is slower when cold), this is best to be avoided ;)
🚫 What You Should Never Do
9. Don’t jump in headfirst
Always enter with control and starting from the feet.
10. Don’t stay in too long
More isn’t always better. If you feel like it’s enough, get out. If you start to feel really unwell, get out immediately.
When to Get Out: Warning Signs
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Very blue lips
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“Cold stupidity” – slurred speech, difficulty thinking (similar to being drunk)
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Cramps or stiff limbs
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Shivering is normal, but stopping to shiver in the ice bath is not – if this happens, please exit.
Good to Know
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Shivering is a good thing – it’s your body’s way of warming up. Let it happen.
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Progress takes time – The more you practice, the better your body adapts.
Ready to take the plunge? Join us in our Guided Ice Bath sessions.
