Ollie Ollerton: Survive & Thrive

Ollie’s guide to cold water immersion

Ollie Ollerton spent years as a combat frogman with UK special forces. During that time learnt how to function at the highest levels in cold water. 

He’s also a huge advocate of cold water immersion and uses a Brass Monkey ice bath on a regular basis. He shares his do’s and don’ts on how to not just survive the cold, but to thrive under the challenge.

Staying safe in cold water

Cold water isn’t a competition. It’s an amazing health tool that should be respected.

How to prepare for an ice bath

A few simple steps to make sure you get the most from your cold dip.

Understand your intent

Knowing why you’re taking to the cold water is key to making sure you get what you need from the cold.

How to get mentally prepared for a cold dip

Getting your mind prepared for the challenge ahead is key to building a successful cold water practice.

How to get started with cold water immersion

Don’t go too hard too fast. Take it easy and enjoy the journey.

How to get ready for the dip

Getting prepared physically and mentally is really important. And it all starts with breathing.

How long should I stay in an ice bath?

Short and sweet is the rule. There is little to no benefit in staying in for more than a few minutes.

What to do after you get out of an ice bath

After a cold dip your body temperature will still be dropping. So get yourself moving.

The importance of clean water

Whether in a lake, in a river or in an ice bath, it’s vital that the water is clear and clean.

Should kids use an ice bath?

When letting kids use an ice bath, it’s important to follow a few simple guidelines.

Should I put my head under water in an ice bath?

As a rule, it’s best to avoid  on dunking your head under the water in an ice bath.

Can I use an ice bath when I am ill?

When you’re ill, it’s best to avoid taking an ice bath. Recover first, dip later.

The Brass Monkey guide to cold water immersion

Our founder Dan, explores and explains the science, practice and the benefits of cold water immersion.

Download the guide