Cold water therapy and ice baths for beginners
What is cold water therapy?
Cold water therapy, cold water immersion, cold exposure. It has many names but they all mean the same thing; immersing the body in cold water typically below 15°C (ideally up to the neck) to support physical, mental and emotional health. Practiced for thousands of years by different cultures, cold water unlocks your body’s natural power to heal, grow and thrive.
Benefits
What are the benefits of ice baths and cold water therapy?
What’s the reason people always say they feel “amazing” when they step out of an ice bath? How does getting in ice cold water actually reduce your stress levels and improve resilience? Why do professionals use them for mental and physical performance? How can it help treat diseases and reduce pain without medication?
master the cold
A beginners guide to ice baths
Daniel Kluken has been exploring and teaching cold water immersion with ice baths for over 10 years, working with people from over 40 counties as a high performance, leadership and mindset mentor. We teamed up to bring you a suite of guides full of tips and advice on everything from preparation for the cold and breathing techniques to fully guided cold dips to follow at home or wherever you dip.
Discussion panel
Hot and cold therapy for nervous system health
Even with a $5 trillion wellness industry, anxiety keeps rising. Our fast-paced, disconnected lives are driving chronic stress, showing up in many forms of illness and emotional strain.
Regulating the nervous system helps us face life’s pressures with resilience. Learning to recognise stress and return to balance is a vital skill today.
At Arc, London, five experts explored how contrast therapy supports nervous system training—blending science, personal experience, and the deep link between body and mind.
Our articles and guides for ice bath beginners
Dont have an ice bath? start with cold showers
Taking cold showers is the most popular way to get started with cold water therapy, mainly because they are super accessible to the masses and easy to slot into your current routine. There are heaps of benefits to taking cold showers too!
If you're about to start a cold shower routine, here are some of our best tips about how to have cold showers.
Getting started: why breathwork is important for ice bath use
Breathwork helps control stress in ice baths, preventing panic and enhancing benefits. Deep breathing calms the body, lowers heart rate, and improves resilience. Techniques like box breathing and the Wim Hof Method override the cold shock reflex. Regular practice strengthens both mind and body.
Our guides to breathwork for cold water exposure
Fire and ice: combining saunas and ice baths for contrast therapy
Contrast therapy involves alternating between heat and cold to gain natural health benefits. This cycle of sweating and rapid cooling boosts mood, enhances focus, improves sleep, and supports weight management.
Guide
Our guide to contrast therapy
If you’re curious about contrast therapy, you’ve come to the right place. Join us for an exploration of what happens when ice and fire join forces.
We’ve teamed up with Sunlighten UK, masters of the infrared sauna, to create a contrast therapy e-book to unravel the incredible benefits of both the heat and the cold.
Our articles on contrast therapy
We make the worlds finest ice baths
The ice has the power to change us for the better. Make us stronger. More resilient. More in control. That is why we build the world’s finest ice baths and cold plunges.
Beginner ice bath and cold water FAQs
Use this text to answer questions in as much detail as possible for your customers.
Use this text to answer questions in as much detail as possible for your customers.
Use this text to answer questions in as much detail as possible for your customers.
Use this text to answer questions in as much detail as possible for your customers.
Use this text to answer questions in as much detail as possible for your customers.
Use this text to answer questions in as much detail as possible for your customers.
Use this text to answer questions in as much detail as possible for your customers.
Use this text to answer questions in as much detail as possible for your customers.