Taking an ice bath is a cold therapy involving short-term exposure to cold stress, activating the body’s healing mechanisms. Ice barrels and tubs utilise cold water immersion, immersing the body, preferably up to the neck, in 4°C-15°C (40-60°F) water for a duration of time, from a few seconds up to 15 mins, depending on individual and goals.

This supports overall well-being and reduces muscle soreness, fatigue, inflammation and many other health benefits. Athletes and fitness enthusiasts often use ice baths to expedite recovery.

Before you begin your ice bath experience, here’s a simple guide to help you get prepared:

1. Close the Door: Be sure to close the door after entering to ensure everything is set for your session.
2. Rinse Off and Get Ready: After entering the Recovery Pod, rinse off in the shower and put on your swimwear.
3. Ground Yourself: If it’s your first time, take a moment to relax and centre yourself in the present moment.
4. Follow the Guidelines: Detailed instructions are posted on the wall in the room for your convenience.
5. Enter the Ice Barrel: When you’re ready, use the access steps and enter the barrel one leg at a time. Place your legs on the seat inside or lower them to the floor. Be sure to judge the height of the water based on your own height. Use the sides of the barrel for support and gradually lower your body into the ice.

Here are the recovery guidelines, which are also displayed inside the Recovery Pod:

1. Prepare: Take 8-10 deep breaths, inhaling through your nose and exhaling through your mouth.
2. Enter the Pod: Step in slowly while maintaining steady breathing. Place your hands on the sides for stability. Submerge and relax as you sit down slowly. It’s normal to experience a gasp reflex or quickened breathing initially—focus on relaxing your shoulders and releasing upper body tension.
3. Breathing During the Session: Inhale through your nose and exhale slowly through your mouth. To stay calm and focused, aim to make your exhale three times longer than your inhale.
4. Exit: After 1-3 minutes, exit the pod slowly while continuing to breathe steadily.
5. Post-Recovery Breathing: Follow a 4:1:8 breathing pattern: inhale for 4 seconds, hold for 1 second, and exhale for 8 seconds. This will help your body warm up naturally.

Just follow the guidelines, focus on your experience, and enjoy the benefits of the ice bath!

Here’s a step-by-step guide to ensure a smooth and safe transition after your ice bath:

1. Exiting the Ice Barrel:
   • As with entering, use the seat inside the barrel for support.
   • Lift yourself carefully over the side of the barrel.
   • Place one foot on the access step, then the other leg, while using your arms for balance and support.
   • Step down the steps carefully. If needed, sit for a moment to regain coordination.
2. Dry Off and Warm Up:
   • Remove your wet swimsuit and dry yourself with a towel. Wrap the towel around yourself to retain warmth.
   • Engage in light activity like squats or simple movements to generate body heat.
   • Stay hydrated to replenish fluids.
3. Shower with Care:
   • Allow a few minutes for your body temperature to adjust before showering.
   • Avoid the immediate temptation to use hot water. Start with lukewarm water instead.
4. Get Changed and Nourish Yourself:
   • After your shower, change into dry, warm clothing.
   • Exit the Recovery Pod, continue to hydrate, and enjoy a nourishing snack or meal if needed.

Note on Afterdrop:
If you’re new to cold plunging and still feel a chill hours later, don’t worry. This is known as the “afterdrop,” a normal physiological reaction to cold immersion. It will pass as your body gradually readjusts.

Take your time, listen to your body, and enjoy the revitalising benefits of your session!

If you’re a beginner, it’s important to acclimate gradually to the cold temperatures and recommended durations. Start slow and build your tolerance over time with this progression:

1. 0–30 seconds: Complete 2–3 sessions at this level before progressing.
2. 30 seconds–1 minute: Complete 2–3 sessions at this level before progressing.
3. 1–2 minutes: Complete 2–3 sessions at this level before progressing. 
4. 2 plus minutes: Continue building tolerance based on your comfort and response.

Tips for Adapting to the Cold:

1. Hands Under Armpits: During the ice bath, place your hands under your armpits to preserve warmth and make it more manageable.
2. Steady Breathing: Focus on calm, steady breathing to stay relaxed and reduce the shock to your body.
3. No Head Dunking (Initially): Do not dunk your head for the first several sessions to gradually acclimate without overwhelming your system.

No Expectations or Ego:
There’s no pressure to push beyond your comfort level. If you only dip your legs in and jump out immediately, that’s progress! 

Just like in the gym pod, you didn’t start by lifting the heaviest weight on your first day—cold plunging is the same. Celebrate every step forward!

We prioritize hygiene in our ice baths, using advanced systems, including ozone sanitation and a 5-micron filter, to ensure a clean and safe experience.

How it Works:

1. Ozone Sanitation: Ozone gas is a powerful disinfectant that kills bacteria, viruses, and algae while removing unpleasant odours and organic compounds.
2. 5-Micron Filter: This filter removes fine particles, ensuring clear, clean water.

Benefits:

1. Chemical-Free: No harsh chemicals, just safe and eco-friendly sanitation.
2. Efficient Disinfection: Keeps the water hygienic between uses.
3. Fresh Experience: No odours or tastes, just clean water.

If you notice any issues, such as unpleasant odours or murky water, please use the “Report & Feedback” feature in the mobile app, and we’ll resolve them immediately.

Clothing Recommendations for Ice Bath:

• Wear swimwear or suitable comfortable clothing.

• Don’t use sweaty gym clothes from your workout; bring clean swimwear or fresh clothing.

• Avoid sharp objects or accessories that could damage the bath.

No, absolutely not. Our self-cleaning system ensures the water is fresh and clean for every use. The filtration and ozone sanitation process automatically prepares the water for the next booking, maintaining hygiene without the need to drain it after each session.

While ice baths are generally safe for most people, there are potential risks to be aware of:

Cold Shock Response: Entering very cold water can cause rapid breathing or a spike in heart rate. Breathe steadily to manage this.

Hypothermia: Prolonged exposure to cold can lower your body temperature excessively. Always follow recommended time limits.

Underlying Health Conditions: If you have hearth issues, poor circulation, or certain medical conditions, consult a healthcare professional before trying ice baths.

For the most experienced cold plungers, daily sessions are generally acceptable.

For most people, cold plunging 2-4 times per week is sufficient to see benefits. While daily plunges are possible, it’s essential to monitor your body’s response. Overdoing it can lead to fatigue or reduced recovery. Allow rest days if you feel overly cold or fatigued or if your recovery isn’t improving. Listen to your body and adjust as needed.

Similar to gym training, there are people who train every day and those who train just 2-4 times per week. Adjustments can be helpful depending on short-term progress and energy levels (both during daily activities and gym training sessions) and even changes in lifestyle outside the gym. 

However, for most people, limiting cold plunging to 2-3 times a week is recommended to allow the body proper recovery time.

For newbies, refer to “I’m really new to Cold Plunging. Any tips?”.

For someone seasoned, there’s no fixed answer. It comes down to monitoring progress in how long you can take and observing yourself to see how well you are recovering and your energy levels to adjust accordingly, similar to gym training.

Cold plunges are generally recommended before weightlifting or strength training sessions to avoid interfering with the natural post-workout inflammatory response, which is essential for muscle growth and strength development.

If your gym session involves cardio-based activities (including group classes), a cold plunge can be beneficial either before or after the workout. 

In rare cases where the goal is maintenance rather than progression—such as during competition periods or high-intensity activity—cold plunges can be used post-workout. This strategy helps minimize soreness while maintaining physical readiness and avoiding performance setbacks.

The water temperature is maintained between 10-15°C (50°F-59°F), the range shown to provide the most physiological benefits. A slight temperature variation will not be detrimental to the experience or the benefits.

The temperature displayed on the chiller screen shows the temperature of the water in the chiller. While the chiller is not operating, the temperature of the water in the chiller would be different from that in the ice bath tub. Since the ice bath tub has better insulation than the chiller, the temperature of the water in the ice bath tub is likely lower than the displayed temperature on the chiller screen.

Individuals with medical conditions such as heart problems, circulation issues, or pregnancy, or injuries should consult a healthcare provider before using ice baths, as they may not be suitable for everyone. Safety should always be a top priority.

It depends on your specific health conditions and fitness goals. Cold plunges can offer benefits like reduced muscle soreness, improved recovery, and improved immune system. However, individuals with certain health conditions, such as cardiovascular issues, respiratory problems, or Raynaud’s disease, should consult with a healthcare professional before incorporating cold plunges into their routine. Additionally, if you’re aiming for specific fitness goals, it’s advisable to consider the potential impact of cold plunges on muscle hypertrophy or training adaptations. Always prioritise safety and consult with a healthcare or fitness professional to ensure that cold plunges align with your individual health and fitness needs.

The timing of a cold plunge in relation to meals is a matter of personal preference. Some individuals prefer to take a cold plunge on an empty stomach, while others do so after eating. There isn’t a strict rule, and it depends on how your body responds. Taking a cold plunge on an empty stomach may provide a more immediate energising effect, while doing so after a meal might be more comfortable for some. Listen to your body and consider how you feel before and after the plunge to determine what works best for you. As with any wellness practice, it’s advisable to experiment and observe how your body responds to find the timing that aligns with your comfort and well-being.