Before your first ice bath

Your first ice bath isn’t about how long you can last. It’s about learning to listen to your body.

We suggest starting with a cold shower or a short dip in cooler water – just to let your system experience the sensation. When you’re ready, fill your tub with cold water (no need to rush for ice just yet). Sit in slowly, breathe deeply. Let your breath guide you.

Keep it short – 1 to 2 minutes is plenty. Your body will adapt over time. The discomfort fades, and the calm stays. That’s the magic.

And no, you don’t need a coach. But if you’re unsure, talk to a professional – especially if you have medical conditions. Otherwise, trust your own pace.