The benefits of braving the ice bath!

If you are still not convinced about getting into the ice bath perhaps the following facts might change your mind! 

Deliberate cold exposure such as contrast therapy (alternating between the sauna or hot shower and the ice bath) when done correctly, can positively affect brain and body health.

It has been shown to improve circulation, reduce inflammation, speed up muscle recovery and elevate your mood.

Here is a quick breakdown of what happens during a contrast session and how it benefits your body 

Increased Energy and Focus

Deliberate cold exposure - rise in adrenaline (aka epinephrine) and nor adrenaline (aka norepinephrine) in the brain and body, making  us feel alert and/or  agitated 

Cold causes their levels to stay elevated for some time and their ongoing effect after the exposure is to increase your level of energy and focus, which can be applied to other mental and/or physical activities. 

Building Resilience & Grit

When you face tough situations in real life, it's like encountering stress. Imagine deliberately subjecting yourself to cold temperatures – this is similar. By doing this, you're challenging yourself on purpose, and it's a kind of stress too. This helps you control the deeper parts of your brain - top down control- that handle automatic reactions. That ‘top-down’ control is the basis of what people refer to when they talk about “resilience and grit.” Importantly, it is a skill that carries over to situations outside of the deliberate cold environment, allowing you to cope better and maintain a calm, clear mind- cold  exposure is great training for the mind.

Enhancing Your Mood

Cold exposure causes the prolonged release of dopamine. Dopamine is a powerful molecule capable of elevating mood, enhancing focus, attention, goal-directed behaviour etc. Even short bouts of cold exposure can cause a lasting increase in dopamine and sustained elevation of mood, energy, and focus.

Physical recovery

Cold water can help you recover faster after intense workouts. When you spend a short time (less than 5 minutes) in cold water, like a cold bath, it's good for your muscles. It makes your muscles feel less sore and helps them recover.

It’s better to wait 6 to 8 or more hours until after training, or do it before training UNLESS your goal is simply to recover without adaptation (for instance, when you’re competing and just need recovery)