How Long Should You Stay in an Ice Bath?

First, Prepare Your Mind for the Frigid Waters

When preparing for a cold water plunge, it's essential to calm the nervous system. To do this some people use gentle humming or soothing music through headphones. By doing this the parasympathetic system is activated and a boost of nitric oxide is produced, which means cells become more receptive to oxygen.

It's also important to pay close attention to your breathing when entering the frigid waters. One helpful tip is to hold your breath after completely exhaling while getting in.

Begin with the Proper Breathing Technique

When it comes to taking an ice bath, the most important part of the process is maintaining the proper breathing technique. Breathing correctly during your ice bath can help you take full advantage of its many health benefits, including improved circulation and relaxation.

Before submerging yourself into the cold water, start by spending two to three minutes doing some deep breathing exercises. It’s important to clear your mind and focus on simply inhaling and exhaling while trying to make each exhale last a bit longer than the inhales.

After this basic relaxation exercise is complete, your next step should be a cycle of 10 breaths per round of nostril inhalation followed by an extended exhale. On the final breath of each round you’ll want to hold your breath for as long as possible – this helps engage your diaphragm for even deeper respiration that can enhance the effects of your ice bath.

After performing a few rounds of these structured inhalations and exhalations, it will be time to submerge yourself in the cold water. Just remember to stay calm and controlled with each breath through out your experience in order to get the maximum mental benefits from an ice bath.

Avoid the Coldest Setting When Starting

When it comes to taking ice baths at home, it’s important to remember to start safely and not dive in head first, literally and metaphorically. Starting on the coldest setting will make consistency difficult and you may struggle to stay with the practice. Instead, set a slightly uncomfortable temperature that you can commit to going into daily or weekly.

Once you get used to this drastic temperature then you can continue dialing it down colder. To ease yourself into the process, thirty days of cold showers is recommended as this will allow you to gauge your body’s reactions in order to better manage them when plunging into something much more intimidating like ice baths.

How to Acclimate Your Body to Ice Baths in 30 Days

Taking an cold bath is an effective method of helping the entire body acclimate to the cold and can be useful for improving mental and physical performance. However, taking an ice bath can be a daunting task that requires gradual adaptation and preparation. To safely and effectively transition into these colder water, it’s recommended to gradually acclimate your body over a 30-day period.



The first 10 days serve as the foundation for this transition period by introducing your body to mild temperatures of cool water. During this time, you should take a 60 second long cold shower either in the morning or evening.

If you find it too uncomfortable to stand in the cooling waters for more than a few seconds, try 20-second intervals of being in and out of the water repeated three times instead. This step helps build up tolerance to the cold over the coming weeks and prepares your body for what’s ahead during days 11-30.

Days 11-20

Day 11 through Day 20 of the cold shower challenge can be a difficult period, especially if you haven’t got accustomed to the cold water yet. While it may be tempting to skip a session or two, try and stick to the challenge as much as possible.

Instead of going full-on with your cold showers every day, incorporate an interval technique — taking short breaks in between short spurts of cold water.

Start off Day 11–20 with a three minute long shower and give yourself two days off (Days 14 and 18). If you find that three minutes is too arduous or if your body is still struggling to cope, slow down by reducing the length of each day’s shower.

On Days 13 and 16 only do one-minute intervals, alternating between hot and cold; then slowly increase those increments until you reach three minutes on Day 19. Doing this will make it easier on your body as you get used to the sensation of cold water in small doses at first, which will help prevent injury from shock exposure.

By doing this setup for Days 11–20, you should become more comfortable with embracing jumps into icy water in no time!

Days 21-30


Day 21 through 30 can be challenging for some. Taking a cold shower for five minutes a day is a great way to start slowly training the body and mind to get used to cold temperatures. After gradually increasing the length of each shower, by the time day 30 rolls around it will be much easier to tackle any new tasks or physical activities involving freezing temperatures.

At this point, you can safely think of attempting an icy plunge into a cold water bath! Taking a few minutes each day to battle through these frigid showers will make this plunge manageable, as your mental and physical strength has grown throughout these ten days.

You'll find that after 300 seconds of ice-cold water temperature every day for 10 days you feel more capable of facing bigger challenges in life like taking that plunge into an icy pool – in the knowledge that you've already beaten worse enemies like those 5 minute showers!

How Long Should You Stay In An Ice Bath?

how cold should ice bath be


Participating in an ice bath can be both a daunting and enlightening experience. Before taking the plunge, it is important to prep your body with smaller doses of cold first, like a shower. After 30 days and proper acclimation, the time has come to take the plunge.

When dipping it is essential to start small, with sessions no longer than ten minutes long. Taking into consideration personal mental health, your doctor should always be consulted prior to any long-term therapy regimen.

What Do You Need to Take Ice Baths at Home?

Ice baths are a great way to reduce inflammation, improve active recovery and performance, and reduce stress. Taking an ice bath at home can have many of the same benefits as in a spa or gym environment, but it requires some special preparation.

The first step is to calculate how much ice you need. Generally speaking, you will need approximately 60 to 100 pounds of ice per 70 gallons of water in order to lower the temperature enough for a proper cold immersion therapy session. This amount of ice can get expensive quickly – costing up to $50 each week for two sessions.

It is worth noting that those with more experience with taking plunges may require more than 100 pounds depending on the size of their hot tub or bathroom space. Being well prepared with enough ice cubes for your home plunge is essential for getting all the potential benefits from your session.

Clean Water is Essential for Cold Therapy

Cold therapy is an important tool for athletes and physical therapists, allowing them faster recovery from injuries and manage aches and chronic pains. However, in order to properly use cold temperature water therapy, it’s essential to start with clean water quality. Without a high-quality filtration system and cover on an ice bath tank, the risk of bacteria or other contaminants entering the tank increases dramatically.

Enjoy the Benefits of An Ice Bath Any Time

In conclusion, the convenience of enjoying an ice bath anytime presents an opportunity to harness its numerous benefits at your own leisure. From boosting athletic recovery to improving mental well-being, ice baths offer a rejuvenating experience that can now be effortlessly incorporated into daily routines, promoting healthier and happier lifestyles.