Mastering the cold: a beginners guide to ice baths
Start your cold water therapy journey right with top tips and advice from our certified instructor. Dutch-born Daniel Kluken has been exploring and teaching cold exposure with ice baths for over 10 years, working with people from over 40 counties as a high performance, leadership and mindset mentor.
How to guide yourself through a one minute ice bath
In this video, Daniel Klukken guides us through a 1-minute ice bath session, emphasising the importance of knowing your why. Whether for recovery, mental resilience, or overall wellbeing, understanding your motivation helps you stay committed. Breathwork is key—slow, controlled inhales through the nose and extended exhales through the mouth signal calmness to the body.
As you immerse yourself up to the base of your neck, the vagus nerve is activated, helping reduce stress and boost mood. Finally, surrender to the cold, relax your shoulders, and stay mindful.
How to guide yourself through a three-minute ice bath
In this 3-minute guided ice bath, Daniel invites you to surrender to the cold, reminding us that we’re not here to fight it—we’re here to make peace with it. As Wim Hof says, “When you go into the cold, you cannot think. You have to be.”
The cold challenges us, pushing us beyond comfort, just as it has shaped warriors, monks, and adventurers throughout history. Modern life has insulated us from discomfort, but by embracing the cold, we reclaim its lessons.
Focus on your breath, relax, and connect with yourself. When shivering becomes uncontrollable, it’s time to step out—preferably before that point. As you exit, move slowly, breathe deeply, and let your body warm up naturally.
How do I prepare for an ice bath?
The cold is a personal journey—only you can face it, but the right techniques can help. Here are three ways Daniel Kluken prepares for ice baths to get the most from your practice.
1. Breathwork – Shifting your mindset starts with breathing. Practise safe breathwork before (not during) your ice bath to focus and prepare your body.
2. Meditation – Whether mindful, focused, or movement-based, meditation quiets the mind and strengthens mind-body connection, helping you stay present in the cold.
3. Stretching – Stretching relieves tension, increases blood flow, and enhances body awareness, making your transition into the ice bath smoother.
How do I warm up after an ice bath?
The key to finishing your ice bath is warming up naturally—resist the urge to grab a dry robe or head straight to a sauna. Generating your own heat is part of the process, activating brown fat and boosting metabolism.
Post-Ice Bath Choices:
Beware of ‘After Drop’ – Warming up too quickly can cause a sudden drop in core temperature, leading to severe shivering. Listen to your body and avoid staying in the cold too long.
Sauna & Contrast Therapy – While hot and cold exposure work well together, for metabolic benefits, start with heat, end with cold, and reheat naturally.
How long and how often should I go in an ice bath?
How often and how long should you ice bath? There’s no single answer—it depends on what works for you. Consistency is key, with 2-minute dips and 11 minutes per week recommended for optimal benefits.
Listen to Your Body – Avoid increasing duration or frequency if you're already stressed. Adapt your routine as needed each day.
Signs of Cold Adaptation:
For Beginners: Start with cold showers (30s–2min) before progressing to cold baths (5–10°C). Gradually introduce ice and lower temperatures at your own pace.
What are the benefits of using an ice bath?
There’s a lot of advice out there suggesting cold immersion as a treatment for inflammation and inflammatory diseases, so why expose yourself to the stress of the cold if you’re completely healthy?
What breathwork should I use in an ice bath?
Breathwork is a powerful tool for improving both mental and physical health, especially before ice baths and cold immersion. Techniques like Box Breathing can calm the nervous system, slow your heart rate, and focus your mind. Practice Box Breathing by inhaling and exhaling for four counts, which helps control your breath and prepare for the cold. The Wim Hof Method can also be effective but should be done before, not during, the ice bath or cold immersion. During the experience, focus on slow, deep breaths and relax your shoulders to calm your panic response. Afterward, continue with Box Breathing or try Pranayama (alternating nostril) breathing to stay centered.
How do I get started with cold water exposure?
To start cold exposure, consider your budget, location, and needs. Options include cold showers, ice baths, and open water swimming. Cold water immersion, such as ice baths or outdoor water, is highly effective. Cold showers can provide similar benefits if the water is cold enough. You can also try exposing skin to cold air or wet clothing for faster cold transfer.
Always prioritise safety: start slow, know your limits, and have a buddy if necessary. Cold water immersion is the most researched method, as heat is lost faster in water than air.
What is the difference between a cold shower and an ice bath?
Cold showers are a great starting point for cold water immersion, offering many benefits if the water is cold enough and you stay under it for 2 to 5 minutes. Gradually lower the temperature to avoid shock. Once you’re comfortable with cold showers, try a cold bath using ice from your freezer, tracking the water’s temperature with a thermometer. Cold water extracts heat faster than air, so start around 5°C and adjust from there. Ice baths provide full-body immersion, while showers target specific areas, so mix both methods to find what works best for you.
What should I do if I don’t want to go into an ice bath?
We all have days when we don’t feel like cold exposure. There are three mindsets: 1) You’re not excited, but with self-motivation, you go for it. 2) You don’t want to, but feel you should; take it easy and consider an accountability buddy. 3) You really don’t want to, and it’s best to listen to your body. If it’s later in the day, be mindful of your circadian rhythm. Cold exposure affects body temperature, so an ice bath at night could interfere with sleep, while morning sessions may align better with your body’s natural warming process. Be mindful and use cold wisely.
Should I go into an ice bath if I’m not feeling well?
If you're feeling unwell, consult your doctor before doing cold exposure. If you have flu-like symptoms and a fever, avoid cold water. Instead, focus on breathwork and meditation for recovery. Cold exposure is a powerful stressor, so it’s important not to add extra strain on your body while it’s fighting illness. Once your fever has gone, and your body feels strong enough, you can ease back into cold exposure, starting with shorter dips or slightly warmer water. You’ll quickly regain your previous progress. It’s fine to take a few days off to recover, as rushing recovery may prolong your illness. Always respect your body and the cold.