Ice baths have become one of the most popular tools in modern recovery. From athletes to busy professionals, people use cold water to feel refreshed after training and to practise staying calm under pressure.
If you’re new to it, this guide will show you how to take an ice bath safely, how long to stay in, and what to realistically expect.
What Is an Ice Bath?
An ice bath involves immersing your body in cold water, typically between 5 and 15°C, for a short period of time.
It’s a form of cold therapy that people use to:
- Ease muscle soreness after exercise
- Feel refreshed and alert
- Practise staying calm in an uncomfortable situation
Ice Bath Benefits (Why People Do It)
Before getting into the “how”, it’s worth understanding what the evidence says.
What the research suggests:
- A Cochrane systematic review (2012, 17 small trials) found some evidence that cold water immersion may reduce muscle soreness after exercise compared with resting, although the studies were low quality
- A 2025 systematic review in PLOS ONE found lower self-reported stress 12 hours after cold water immersion, but no overall improvement in mood, and the evidence is limited
What people report:
- Feeling more awake afterwards
- A sense of discipline and achievement
Cold exposure has been widely popularised by figures like Wim Hof, helping bring it into mainstream wellness and performance culture.
Step by Step: How to Take an Ice Bath
1. Prepare Your Setup
You can use:
- A bathtub
- A dedicated ice bath tub
- A cold plunge (if available)
Fill with cold water and add ice until you reach your target temperature. If you are new, start at the warmer end, around 10 to 15°C. Our cold plunge temperature guide explains how to progress.
Tip: Use a thermometer if possible for accuracy.
2. Start Slow (Don’t Rush In)
For beginners, ease yourself in:
- Step in gradually
- Control your breathing
- Avoid sudden full immersion
The first 30 seconds will feel intense. This is normal.
3. Focus on Your Breathing
Your breathing is everything.
- Take slow, deep breaths
- Inhale through your nose
- Exhale slowly through your mouth
Cold water can trigger an involuntary gasp and fast breathing, known as cold water shock. The RNLI notes that this initial response passes quickly, usually within about a minute, and slow breathing helps you ride it out. Read more in our guide to cold water shock and plunging safely.
4. Stay In for the Right Time
For beginners:
- 1 to 2 minutes is enough
As you progress:
- Add time slowly, and only if you feel comfortable
You don’t need extreme durations. Consistency matters more. Our guide on how long to cold plunge explains what research protocols use.
5. Exit Safely
When getting out:
- Move slowly
- Dry off immediately
- Warm up naturally (avoid very hot showers straight away)
Let your body reheat gradually.
Best Ice Bath Temperature for Beginners
- Starting range: 10 to 15°C
- Experienced users: often down to around 5°C
Starting slightly warmer helps you build tolerance without overwhelming your system.
Ice Bath Safety Tips
Ice baths are intense, so they need to be done properly.
Speak to your GP first if you have a heart condition, high or low blood pressure, are pregnant, or have any other medical condition. The RNLI warns that water below 15°C can cause cold water shock, which raises heart rate and blood pressure.
Do:
- Start warmer and short (1 to 2 minutes)
- Listen to your body
- Keep your breathing controlled
- Have someone nearby, especially when you are new
Avoid:
- Staying in too long
- Jumping into extremely cold water immediately
- Plunging alone or after drinking alcohol
- Using ice baths if you have certain medical conditions without checking with your GP
Ice Baths for Mental Strength
For many people, the biggest appeal isn’t physical. It’s mental.
Ice baths are a chance to practise:
- Staying calm under stress
- Controlling your breathing
- Building discipline
That’s why many people use them not just for recovery, but as a daily mental reset.
When Should You Take an Ice Bath?
Common times:
- After intense workouts
- After sports or endurance training
- As part of a recovery routine
If building muscle is your main goal, research suggests regular cold water immersion straight after strength training may blunt gains, so you may prefer to plunge on rest days or later in the day.
Some people also use ice baths:
- In the morning (to feel alert)
- As part of a contrast therapy routine (with sauna)
Combine with Heat (Contrast Therapy)
Many people like to combine cold exposure with heat.
Alternating between:
- Ice bath
- Sauna
This is known as contrast therapy. People enjoy the warmth after the cold and the routine it creates, although research on contrast therapy specifically is still limited.
Final Thoughts: Start Simple, Stay Consistent
If you’re new to ice baths, keep it simple:
- Start with 1 to 2 minutes
- Focus on breathing
- Stay consistent
Over time, your body gets used to the cold and it becomes easier to stay calm.
Train, Recover, Perform: The ThermoX Way
At ThermoX, we bring recovery home with:
- Precision temperature-controlled cold plunges
- Infrared saunas
- Design built for a premium home recovery space
Explore our cold plunges, or start with our cold plunge guide.