Cold baths, or ice baths, have long been used as an effective method of recovery, stress relief, and improved health. For many, the thought of jumping into icy water can be daunting, but when done correctly, cold baths can provide a range of health benefits. If you're new to cold baths and curious about them, here's everything you need to know to get started the right way and get the most out of this refreshing and therapeutic experience.

What is cold bath?

Cold baths involve exposing your body to cold water for a short period of time. It can be as simple as dipping your feet in cold water or taking a full-body dip in ice water. Cold baths are often used after exercise to reduce muscle inflammation and speed up recovery, but there are also many other health benefits that can be achieved through regular cold baths.

Benefits of cold baths

Cold baths have several proven health benefits that make them a popular choice for both recovery and overall well-being. Here are some of the biggest benefits:

1. Reduces muscle inflammation and pain
   Cold baths help reduce muscle inflammation by constricting blood vessels and reducing swelling, allowing you to recover faster after intense exercise or physical activity.

2. Improves blood circulation
   Cold water causes blood vessels to constrict, and when you return to normal temperature upon warming up, the vessels dilate. This helps improve blood circulation and oxygenation of tissues.

3. Strengthens the immune system
   Regular cold baths stimulate the immune system and can help increase the production of white blood cells, making the body more resistant to infections and diseases.

4. Reduces stress and relieves anxiety
   Cold baths stimulate the production of norepinephrine and other stress-management hormones, which can help reduce stress levels and relieve anxiety. It provides an immediate feeling of elation and mental clarity.

5. Promotes mental sharpness and focus
   Taking a cold bath activates the body's sympathetic nervous system, which provides a "kick" of energy and increases mental acuity and focus. This is why cold baths are often used by athletes to improve their performance.

How do you do a cold bath as a beginner?

To get off to a good start with cold baths, it's important to start slowly and listen to your body. Here are some tips for beginners who want to try cold baths:

1. Start slowly
   If you are a beginner, start by dipping your feet or legs in cold water to get used to the temperature. As you feel more comfortable, you can gradually increase the time and dip your entire body.

2. Patience and recovery
   The first time you take a cold bath, it may feel intense, and that's completely normal. Try to hold out for 1-2 minutes and then recover in warmer temperatures. It's important not to overexert yourself.

3. Follow up with warmth
   After being in cold water, warm up your body gradually. This can be done by taking a hot shower, sauna, or simply wrapping yourself in a warm blanket. This will help normalize your body temperature and improve blood circulation.

4. Breathe slowly and focusedly
   Breathing is an important part of cold water immersion. When you enter cold water, try to breathe slowly and deeply. This can help you stay calm and reduce the initial shock of the cold.

Book Your Cold Bath in Stockholm

Do you want to experience the benefits of cold baths in a safe and comfortable environment? At The Sacred Sauna in Stockholm, we offer a fantastic opportunity to try cold baths in a controlled environment where you will be supported by experienced guides. Whether you are a beginner or an experienced practitioner, we give you the tools to have an optimal cold bath experience.