The Science Behind Ice Bath (cold plunge) Therapy: Recovery and Mental Wellness

An attendee of Afik's wellness center, participating in the ice bath and meditation session

Ice bath therapy has a multitude of proven and potential wellness benefits, which is why many have adopted it as a key part of their routine. Afik Group CEO, Yaacov Afik, enjoys the clarity of mind and physical invigoration that come from regular ice baths, and he shares the benefits of his routine with others at the Caesar Resort Wellness Center.

The growing popularity of the practice may not be new to you, but what exactly is the science behind cold immersion therapy (CIT)? What happens within the body that brings positive changes for both mental and physical health?

Well, to start, it is important to note that ice baths are not a miracle of modern science, or a recent discovery for that matter. Submerging one’s body in ice-cold water has been practiced since ancient times, which probably wasn’t easy to achieve without the refrigeration appliances available today.

In fact, versions of cold water therapy have been around for thousands of years, which is quite the seal of approval and goes a long way toward providing evidence that ice baths can improve quality of life, even without today’s scientific knowledge and insights.

Join us as we look into the benefits, facts and history of ice baths and offer some tips regarding best practices whether you’re a beginner or experienced enthusiast.

The Physical Benefits of Ice Baths

Physical

1. -       Muscle Recovery: the benefits for which cold water immersion is most widely used is reduction of muscle soreness and inflammation, usually following physical exertion/exercise. While the body is submerged in ice water, blood vessels constrict, which can aid in flushing out metabolic waste products that contribute to muscle soreness. Then, when a body leaves ice water, the blood vessels dilate, letting in a rush of oxygenated blood, which has the potential to speed up muscle recovery.  

2. -       Potential for Improved Circulation: when ice baths are taken regularly, the same constriction and dilation of blood vessels that assist in muscle recovery could improve overall blood circulation.

3. -       Pain Relief: as cold water can have a numbing effect on nerves, in some situations and for some individuals, ice baths may provide noticeable pain suppression.

4. -       Improved Sleep: ice baths are said to improve sleep quality for some, which may be linked to regulation of the nervous system and reduction of stress. It is important to note that this is not a benefit that is reported across the board.

5. -       Possible Metabolic System Boost: cold exposure may activate brown fat, which is burned to generate heat and can in turn increase metabolism over time (regular baths). Research is still being done to validate this, and the current consensus suggests the effect is likely modest.

Mental

-       Improved Mental Toughness & Resilience: immersing oneself in ice-cold water and then staying submerged takes significant mental focus. Maintaining discipline and taking regular ice baths has the potential to boost mental fortitude for some, allowing strength of mind to benefit them in other areas of life.

-       Mental Clarity & Stress Reduction: for some, cold baths bring on a significant reduction in stress, can focus the mind, or both. These benefits can prove invaluable in day-to-day life.

Precautions for First-time Ice Bathers

The phrase “all in moderation” truly applies to all facets of life, with ice baths being no exception. There are definite benefits to cold immersion therapy, but it must be remembered that the cold conditions are extreme for the body to endure for prolonged periods of time.

Also, the ice bath therapy experience is not universal and there will be vast differences in how each person’s body reacts to being submerged in such low temperatures.

With that in mind, please:

-       Always be aware of what your body is telling you. Toughness beyond reasonable endurance and discomfort will not help you if your body is actually suffering from the cold. If there is pain or something simply does not feel right, get out of the bath.

-       Work toward a goal at your own pace. If you find the cold water immersion (CWI) experience initially shocking, even 2 minutes is fine – the rapid change in temperature will bring on some physiological effects, and then you can slowly work your way up to 10+ minutes. Don’t rush, adding 30 seconds every time or every other time will do.

Ice Bath Tips & Best Practices

• General

Here are broad tips for getting started and how to approach ice baths based on knowledge from Haven of Heat, a company specializing in cold plunges, saunas and similar installations and appliances that promote wellness.

-       The recommended temperature for ice baths is between 4-5°C (39-40°F), a range that isn’t so low that it poses excessive risk while still producing the desired physiological responses.Note: generally, lower temperatures will mean you can spend less time in the bath and see similar results.

-       For 4-5°C, it is easy to remember that 2-3 minutes is generally accepted as a good period of time to spend in an ice bath.

-       Consistency > Duration: When you find what works for you, whether it’s 2 or 15 minutes, stick to a regular schedule of ice baths. We recommend at least 2 times per week up to a maximum of once per day if that’s possible.

• Goal-based Guidance

For muscle recovery, a National Library of Medicine article analyzed a broad set of results from studies conducted with different types of physical activity or athletes (including exercises directly incorporated into the study in one case, and rugby players in another). It found:

“CWI involving 10–15 min of immersion at 10–15°C has been shown to improve acute and subsequent day recovery in exercise performance and wellbeing, and may be a useful recovery tool during periods of intensified training or competition”

This reflects the information we mentioned above. However, some studies find that shorter ice baths of 2-4 minutes can be beneficial when done consistently over the course of a week. We recommend experimenting to find what is best for you.

If your goal is mental clarity from ice baths, then the experimental approach remains but you should of course base your needs on how the baths affect your state of mind, both during and after the baths. Remember that a lot of therapy produces results outside of the session even when you don’t feel immediate effects. Be honest with yourself and you should be able to find a length of time that allows you to achieve the focus and calm that helps you in the long run.

• Keeping Your Ice Bath Therapy Safe

First and foremost, avoid excessively long durations as this increases the risk of hypothermia or temperature-related injuries. Most agree that 20 minutes is an absolute maximum, and even then, we’d recommend sticking to 15 minutes max until you’re absolutely sure your body is up to the task. Afte this, don’t immediately jump to 20 minutes, work your way up slowly.

Truth be told, further study is needed before we can definitively say what is the best duration for ice baths, but the experience of others can still be considered with confidence. Our advice would be to follow what works for you and listen to your body. One of the core philosophies of the SAS, considered the most elite special forces units in the world, is to never let machismo hide the true state of your body or mind, and to be honest with yourself and others about pain, injury, fatigue and ability. If that mindset works for them, we would do well to follow their example.

• Ice Bath History – Richer Than You’d Think

An ice bath is just cold water, how much history could the practice have? It turns out CWI is nothing new, goes way back and is linked to some very prominent historical figures and artifacts.

-       3500 BC | The Edwin Smith Papyrus, one of the oldest known medical texts, mentions the use of cold treatment for skin irritations and other conditions.

-       400 BC | Hippocrates, the “Father of Medicine,” lived in ancient Greece and believed that cold water could invigorate the body and stimulate circulation. Greek athletes of the day used cold baths as part of their recovery process.

-       100 BC – 500 AD | The public bathhouses of ancient Rome offered cold water immersion in the form of the frigidarium. These large plunge pools were kept cold – Romans believed that moving back and forth between the hot (caldarium) and cold baths improved circulation and bolstered health. Roman doctors also prescribed cold baths to patients suffering from fevers, among other ailments.

-       500 AD – 1600 AD | Cold water therapy declined in the medical field during the Middle Ages but still held a place in cultural rituals. The practice would gain popularity again during the Renaissance.

-       1700 – 1900 | Physicians began to explore cold water therapy once again, often in the form of experiments to uncover the effects of hot and cold water immersion. Some even looked into cold water enemas… we think we’ll stick to baths.

-       1800s | Vincenz Priessnitz, an Austrian farmer, establishing the first hydrotherapy clinic, which utilized cold baths and other treatments.

-       20th & 21st Centuries | Research specific to the effects of cold water immersion on post-exercise recovery began in the 1960s, with results suggesting it reduced muscle soreness. The popularity of ice baths and cold plunges surged around the turn of the century – athletes were looking for an edge when it came to fast recovery, and the widespread uptick in wellness knowledge led enthusiasts to seek treatments that improved both mental and physical wellbeing.

-       Today | Modern equipment development and scientific research continues.

In Conclusion

Today, ice baths are generally identified with serious athletes and wellness enthusiasts. CWI’s place in these worlds is undoubtedly deserved, but you don’t have to be fully invested in a sport or a certain mindset to benefit in meaningful ways by adopting ice baths into your routine.

This is the approach that Yaacov Afik takes with his wellness sessions at the Caesar Resort Wellness Center, sharing the knowledge that ice baths can benefit anyone. It is an ideal routine, taking just 10 – 15 minutes while leading to mental wellness and cognitive results that have the potential to change your life.

If you haven’t already, we highly recommend giving ice bath therapy a try. Take things slow, stay fully aware of what your body is telling you during each bath, and be gentle with yourself if you are not immediately comfortable with the experience.

Remember, you’re engaging in a treatment that has been practiced in various forms for thousands of years. A routine whose benefits are only just being fully uncovered by modern science and medicine. It is a wonderful thing that the world is embracing selfcare and wellbeing – ice baths may just become the cornerstone of this movement going forward.