Almost daily. 5 days a week, 2 to 4 minutes each dip.
The research suggests that even 1x/week is beneficial. My recommendation is to get into the ice bath 2 to 4 times per week — and make it a routine!! On average, stay at least 2 minutes in the tub.
This is called “contrast bathing”. Changing the contrast of temperature from extreme hot to extreme cold has been shown to have unique health benefits.
The Soberg Principle says to always end on cold. This requires your body to heat itself up, rather than relying on a hot tub or hot shower to warm you up. Let your body do the work.
Bring this principle in between the cold and hot. When you get out of the ice bath, wait at least 2 minutes before getting into the hot tub. Use this 2 minutes of time to deepen your breath, do some full body movements (squats, lunges, jumping jacks) to warm yourself up, THEN get into the hot tub.
A simple contrast practice: 5 Minutes Hot Tub, 3 Minutes Ice Bath, 1 Minute Movement (Repeat 3 to 5 cycles)
Yes. We are changing and influencing our nervous system through breath, so when this happens, our brain and body react, which can result in light-headedness, dizziness, numbness, and tingling of the fingers, lips, toes, or nose. THESE ARE NORMAL RESPONSES. Keep breathing ;)
IMPORTANT SAFETY NOTE: DO NOT DO DEEP BREATHWORK WHILE DRIVING OR ALONE IN THE ICE BATH OR POOL.
Nasal breathing is better than mouth breathing because it filters, warms, and humidifies the air, promotes better oxygen uptake, enhances lung function, and supports overall respiratory health.
There are benefits to both, but the benefits differ.
Doing ice bath before a workout has the benefit of improving blood flow and circulation which will help make your workout more effective!
Ice-bath after a workout is great for recovery, but studies have shown that you should wait at least 30 minutes to avoid potentially counteracting the optimal benefits of your exercise practice.
Firstly, listen to your body. Secondly, practice in a safe environment (do not perform these breath exercises while driving or while in a swimming pool).
These practices are safe for everyone, but gradual exposure is important. Start slow, ease into the cold, ease into hyperventilatory breath practices. Listen to your body.
Please consult your physician if pregnant, have cardiovascular or any chronic/terminal disease.