How to do an ice bath or cold immersion

How to do an ice bath or cold immersion

If you're interested in trying an ice bath to reduce stress and anxiety, here are some steps to follow:

1. Fill a bathtub or large container with cold water, adding ice as needed to reach a temperature of around 50-60 degrees Fahrenheit.
2. Practice inhalation from nose and exhalation from mouth for 2 minutes to warm up your system.
3. Immerse your body in the water up to your neck for 5-10 minutes. It's important to avoid staying in the water for too long, as prolonged exposure to cold water can be dangerous.
4. After getting out of the water, wrap yourself in warm blankets or towels to warm up your body.
5. It's recommended to rest for at least 15-30 minutes after an ice bath to allow your body to recover.

6. Follow the same steps for cold shower, if you dont have access to a tub.

Precautions and considerations

While ice baths can be an effective way to reduce stress and anxiety naturally, there are some precautions to keep in mind. It's important to avoid ice baths if you have any pre-existing medical conditions, such as heart disease or hypertension. It's also important to gradually increase the length of time you spend in the water to avoid shock to the body. Practicing mild breathing before cold exposure helps warm up our nervous system before shocking it.