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April 17, 2023 2 min read
To mentally prepare for ice bath/cold plunge therapy you can try the following techniques:
Ice bath or cold plunge therapy has several physical benefits including reducing inflammation and swelling relieving sore muscles aiding exercise recovery and boosting mood.
It can also be an effective supplemental treatment for stress relief by decreasing the stress hormone cortisol.
Deep breathing can help with mental preparation for ice bath/cold plunge therapy by stimulating the parasympathetic nervous system.
This can help reduce anxiety and depression which can be beneficial for mental health.
Practicing breathwork like long exhales and full in-breaths followed by a short pause can also improve heart rate circulation and comfort during cold immersion.
Additionally cold therapy has been shown to be beneficial for exercise recovery mood energy and skin health.
There are risks associated with ice bath/cold plunge therapy including frostbite hypothermia heart arrhythmias and heart attacks.
To mitigate these risks it is recommended to talk to a doctor before trying cold water therapy especially if you have any underlying health conditions.
It is also important to follow safety guidelines such as not staying in the water for too long not going alone and not submerging your head.
Additionally it is recommended to start with shorter exposure times and gradually increase the duration over time.
There are several mindfulness techniques that can help with mental preparation for ice bath/cold plunge therapy.
These include:
According to various sources cold plunge therapy sessions should typically last between 11 and 20 minutes broken up into two to four sessions per week.
For beginners it is recommended to start with two to three sessions per week and gradually increase the frequency and duration.
The temperature of the water should be between 34°-59° Fahrenheit (1.5°-15° Celsius) .