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How to use an ice bath at home

Updated: Oct 15, 2023

For those of you seeking ways to use an Ice Bath at home, finding the right research and tips on how to do this may be a challenge. This blog will provide a quick rundown on how to prepare for and use an ice bath at home, as well as some of the health benefits of using an ice bath! One of the issues you may face is how to prepare your body for an ice bath; beginning this journey may feel intimidating if you have never done it before, but don’t worry! That is what we are here for.

What you will need:

  1. The obvious – a tub, which can be used inside or outdoors for a cold plunge.

  2. Post-bath clothing – dry, warm clothing for after your ice bath.

  3. In bath attire – shorts and a t-shirt to protect your skin during the ice bath.

  4. An alarm – for timing your cold plunge to ensure you do not stay in longer than 15 minutes, which is the maximum amount of time recommended for this type of therapy.

Now that you have what you need, you may need to know how to hop into that ice bath and take the plunge! How to use the ice bath 7 Steps to find your way into icy cold gratification:

  1. Fill your tub with cold water: Fill your tub halfway with one part ice/one part cold water. The desired temperature: Between 50-59 degrees Fahrenheit.

  2. Prepare your warm clothing: have your warm towel and after-bath attire prepared so you can jump out of the cold and into the heat!

  3. Wear clothing during your Ice Bath experience: Make sure, again, that you don a pair of shorts and a t-shirt if possible to protect your largest major organ: your skin!

  4. Set your clock: Remember- 15 minutes is the maximum amount of recommended time… And if you’re a newcomer like myself, I’d start off with 5 minutes.

  5. Submerge yourself: Slowly, beginning with your feet, then your legs and next your waist, enter into your ice bath. Be aware of your body to avoid any shock to your system (Hot tip* breathe and stay calm, meditation may be of significant benefit).

  6. Soak until you feel good: The recommended time is up to 15 minutes (Alarm force!).

  7. Heat yourself: Exit your ice tub slowly, remove those cold, wet clothes, dry yourself off and warm up! You can expedite the process by drinking a warm bevi (I prefer a hot peppermint tea myself).

Now that you know how to take the ice bath, you may wonder why someone would want to take one. If you’re like me and suffer from inflammation such as arthritis, I am always looking for ways to mitigate the pain. Ice Baths can not only reduce inflammation but provide a sleeping aid for those nights when you just can’t seem to fall asleep. For a more detailed explanation on the benefits of Ice Baths, we’ve got you covered with our blog on “5 Benefits of Cold Water Therapy”. In conclusion, we hope that this blog has helped give you the information you were looking for, so that you can now safely and effectively use an ice bath at home! The benefits are endless, and when you know what you need, how to use it, and how to do it, you’ll find your ailments may disappear. Follow our blogs for more information and research on ice baths in the future.




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