Cryotherapy is all the rage, so we asked an expert for his top tips on how to beat an ice bath and emerge stronger, and maybe even addicted to this invigorating type of wellness exercise. Watch the video, and take the plunge.
IF THE IDEA OF SUBMERGING your body into a pool of 6-degree C (43-degree F) frigid water is not the most appealing thing you’ve ever heard, we totally get it. But ice baths, also known as cryotherapy or contrast therapy (often “the contrast” being a warm pool or sauna as a reward on the other side) are really good for you.
Some benefits of ice baths
- Reducing inflammation
- Lowering your perception of pain
- Helping you recover from exercise
- Boosting immunity
- Improving mental health
- Combating wrinkles
- Building strength
So, we asked an expert, Syddarta Booke, head of wellness at The Asa Maia in Uluwatu, Bali, whose award-winning spa is centered on contrast therapy and breathwork, to be our guide and give us some tips for conquering an ice bath.
How to beat an ice bath
1. Fully submerge ASAP
Jump all the way in as soon as you can do so safely, getting the top of your head wet, then have a seat, if available, so that your head is above the water
2. Breathing techniques
Booke recommends you pick a breathing technique that works best to get you back to a place of regulation, a normal calm state. Options include Ohming, Ujjayi breath (or Ocean breath), and Straw breath. For primers on how to do these, watch the video above
3. Focus techniques
Visualize yourself doing something that keeps you calm or makes you happy. “Like walking your dog on the beach,” Booke suggests.
4. Relax
Relax your shoulders and your face. Swallow
5. Hands up
You can keep your hands in the water, but because your extremities are the first to get coldest, ice bath beginners might want to hold your hands above the water or in your armpits. (Just not high above your head)
6. Collective energy is real
Take an ice bath as a team, with a friend or group – and look into each others’ eyes for moral support!
7. Be safe
Don’t ever practice hyperventilation or any other techniques that deregulate your breathing. Consult a doctor beforehand if you have heart, blood pressure or circulatory issues
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Images courtesy of The Asa Maia.
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