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Ice Baths: A Full Guide for Your Outdoor Cold Water Tub - bodybud

Ice Baths: A Full Guide for Your Outdoor Cold Water Tub

Welcome to our cold therapy blog, where we explore the chilling benefits of this ancient practice for both your physical and mental well-being. Cold therapy, also known as cryotherapy, involves subjecting your body to extremely cold temperatures to stimulate various physiological responses. It has been used for centuries across different cultures to promote healing, enhance vitality, and boost resilience. The importance of cold therapy cannot be overstated. It offers a long list of benefits beyond the initial shock of the cold. By immersing yourself in icy waters or exposing your body to cold air, you can experience improved immune system function, accelerated metabolism, reduced inflammation, and pain relief. Moreover, cold therapy has been found to enhance mood, reduce stress, sharpen focus, and increase mental clarity. This blog will delve into the history, science, and benefits of cold therapy while exploring Hof's incredible journey and impact on this transformative practice. Get ready to embrace the chill and unlock the potential of cold therapy for your overall well-being.

The History of Ice PlungesIcy Lake

Cold therapy has a rich and diverse history that dates back centuries. Its origins can be traced to ancient civilisations that recognised the therapeutic properties of cold exposure. In ancient Greece, for example, Hippocrates, the father of modern medicine, advocated using cold water baths to treat various ailments and promote healing. In traditional Chinese medicine, "yang sheng" emphasises balancing hot and cold energies within the body. This led to cold therapies such as ice baths and winter swimming to strengthen vitality and promote longevity. In Nordic countries, saunas followed by plunges into icy lakes or snow became a traditional ritual known as "avantouinti" or "ice swimming." This practice offered physical benefits and held cultural significance, symbolising endurance and mental fortitude.

Recently, the Wim Hof Method, developed by the legendary Dutch athlete Wim Hof, has played a pivotal role in popularising cold therapy. Hof, also known as "The Iceman," has pushed the boundaries of human capabilities by demonstrating his ability to withstand extreme cold temperatures. His method combines breathing exercises, meditation, and cold exposure to optimise health and well-being. Hof's remarkable feats, including climbing Mount Kilimanjaro in shorts and withstanding ice baths for extended periods, have captured global attention. His method has inspired countless individuals to embrace the power of cold therapy, leading to its integration into modern wellness practices, sports training, and even medical research.

What Are the Benefits of Cold Therapy

Cold therapy offers a wide range of benefits for physical well-being and mental and emotional health. Let's explore the remarkable advantages that can be gained through cold therapy.

Physical benefits

  1. Improved immune system function: Cold exposure stimulates the production of white blood cells and boosts the activity of immune cells, enhancing the body's ability to defend against infections and diseases.
  2. Increased metabolism and weight loss: Cold temperatures activate brown adipose tissue, also known as "good fat," which helps burn calories to generate heat. Regular cold therapy sessions can contribute to weight loss and improved metabolic function.
  3. Reduced inflammation and pain relief: Cold therapy has been shown to reduce inflammation by constricting blood vessels and decreasing swelling. It can also provide effective pain relief for conditions such as muscle soreness, joint inflammation, and arthritis.

Mental and emotional benefits

  1. Enhanced mood and reduced stress: Cold exposure triggers the release of endorphins and increases the production of mood-enhancing neurotransmitters such as serotonin and norepinephrine. This can lead to a boost in mood, reduced stress levels, and a greater sense of well-being.
  2. Increased focus and mental clarity: Cold therapy stimulates the release of noradrenaline, a hormone and neurotransmitter that enhances focus, alertness, and cognitive function. It can help improve mental clarity, concentration, and overall cognitive performance.
  3. Improved resilience and mental toughness: Regular exposure to cold temperatures challenges and strengthens the mind, building resilience and mental toughness. Cold therapy can help individuals develop a greater capacity to face physical and mental challenges with determination and composure.

By incorporating cold therapy into your routine, you can reap these remarkable benefits, experiencing improvements in your physical health, emotional well-being, and overall quality of life. Embrace the chill and discover the transformative power of cold therapy for yourself.

What Is the Science Behind Ice Plunge?

Man in icey lake 

Understanding the science behind cold therapy's shock to the body helps shed light on its profound effects. When the body is exposed to cold temperatures, several mechanisms are triggered to maintain internal stability. The skin's cold receptors send signals to the brain, activating responses to generate and conserve heat. The body's natural thermoregulation process kicks in, causing blood vessels near the skin's surface to constrict, reducing heat loss.

Cold exposure stimulates the sympathetic nervous system, which initiates the fight-or-flight response. The release of adrenaline increases heart rate, blood pressure, and metabolic rate, providing a surge of energy and alertness. This heightened state prepares the body for action and promotes a sense of exhilaration. Furthermore, cold therapy triggers the release of various hormones and chemicals in the body. It has been found to increase the production of endorphins, natural pain-relieving and mood-enhancing substances. Cold exposure also stimulates the release of norepinephrine, a neurotransmitter that enhances focus, attention, and cognitive function. Additionally, cold therapy activates brown adipose tissue (BAT), a type of fat that generates heat by burning stored fat and glucose. This activation can contribute to weight loss and increased metabolic activity, improving energy expenditure.

Cold exposure has profound effects on the cardiovascular system. Initially, the cold causes vasoconstriction, narrowing the blood vessels to conserve heat and maintain core temperature. This can increase blood pressure temporarily. As the body adapts to the cold, blood vessels may dilate, improving blood flow and circulation. It can also enhance the flexibility and resilience of blood vessels, improving their ability to respond to changes in blood flow and reducing the risk of cardiovascular diseases. By comprehending the intricate science behind the shock that cold therapy induces, we gain a deeper appreciation for the physiological processes that occur within the body.

The Wim Hof Method & What Cold Therapy Product Can I Use?

Ice Tub RecoveryStore | Body Bud

The Wim Hof Method, developed by the renowned Dutch athlete Wim Hof, has gained global recognition for its transformative effects on physical and mental well-being. This method combines three pillars: breathing exercises, meditation, and cold exposure. By practising these techniques, individuals can tap into their innate potential, increase energy levels, and improve overall health.

We offer a range of high-quality ice tub products designed specifically for cold therapy enthusiasts. These ice tubs provide an optimal cold therapy experience, allowing you to immerse yourself in icy waters in the comfort of your own home. Our RecoveryStore Tubs give a controlled and consistent cold temperature, ensuring a safe and practical experience. With their size and design, our ice tubs allow for full-body immersion, maximising the therapeutic effects of cold therapy on your entire system. Our ice tubs are also durable and easy to maintain, making them a long-lasting investment in your well-being.

These tubs allow you to incorporate cold therapy into your daily routine without needing specialised facilities. You can take your experience to the next level, maximising the benefits and convenience of this transformative practice. Embrace the power of the Wim Hof Method and enhance your cold therapy journey with our recommended ice tub products. Experience the extraordinary benefits of cold exposure in the comfort of your own home and discover the potential for improved physical and mental well-being. Check out our how to start cold therapy article to learn more about the steps in getting your body ready for immersion under cold water.


In conclusion, cold therapy offers many benefits for both physical and mental well-being. The science behind cold therapy reveals the fascinating physiological responses during cold exposure, including improved immune system function, increased metabolism, reduced inflammation, enhanced mood, increased focus, and improved resilience. Understanding science allows us to appreciate the transformative power of cold therapy on our overall health.

We encourage you to incorporate cold therapy into your daily routine to experience these remarkable benefits. Whether through cold showers, ice baths, or other cold exposure methods, embracing the chill can improve your well-being. To enhance your cold therapy journey, we invite you to explore the ice baths offered by us. Our carefully crafted ice tubs provide a controlled and practical therapy experience, allowing you to optimise the benefits of this practice in the comfort of your own home. By embracing the power of cold exposure, you can embark on a journey of improved physical health, mental clarity, and resilience. Don't miss out on the transformative benefits of cold therapy—embrace the chill and unlock your full potential today. 

Best Selling Ice Bath


1. Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S. and Mawhinney, C. (2022). Cold for centuries: a brief history of cryotherapies to improve health, injury and post-exercise recovery. European Journal of Applied Physiology. [online] doi:

2. Wang, Z.-R. and Ni, G.-X. (2021). Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture? World Journal of Clinical Cases, [online] 9(17), pp.4116–4122. doi:

3‌. Wang, Y., Li, S., Zhang, Y., Chen, Y., Yan, F., Han, L. and Ma, Y. (2021). Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Physical Therapy in Sport, 48(1), pp.177–187. doi:

4. ‌Wright, B., Kronen, P.W., Lascelles, D., Monteiro, B., Murrell, J.C., Robertson, S., Steagall, P.V.M. and Yamashita, K. (2020). Ice therapy: cool, current and complicated. Journal of Small Animal Practice, 61(5), pp.267–271. doi:


Please consult with a healthcare practitioner before attempting any protocols or methods described in this blog. They are for informational purposes only. The author and publisher are not responsible for any adverse effects resulting from the use or application of this information.
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