Excited to try an ice bath yourself? Awesome! But before you dive into a tub full of ice cubes, it's important to know how to get started safely . Cold training is fantastic for your health, as long as you build it up sensibly. In this step-by-step guide, we'll walk you through your first ice bath experience . From preparation to aftercare, after reading this guide, you'll know exactly what to do. A positive experience is paramount, so you learn to embrace the cold without risk. Okay, deep breaths... here we go!

Step 1: Build up cold slowly

As a beginner, it's not wise to jump into an ice-cold tub for ten minutes straight away. Gradual acclimation is key. For example, start with your regular hot shower and finish with a cold shower for the last 15-30 seconds. This might sound challenging, but it helps your body get used to the cold without being overwhelmed. Extend that cold rinse time a little each day. Is that going well? Then try a very cold shower for a few minutes. Only when you feel you can handle the cold shock should you move on to a proper ice bath. This build-up might take a week or two, but it helps your body and mind get used to the idea. Moreover, you can practice breathing techniques during this build-up phase (more on that later). Rome wasn't built in a day – starting your cold adventure slowly increases the chance that you'll persevere and enjoy it.

Step 2: Choose a safe environment and prepare

Safety first! Make sure your first ice bath takes place in a safe environment . This means: preferably don't do it alone. Ask a housemate or friend to be nearby in case you feel unwell or need help. Prepare everything beforehand: a warm towel, clothes, and perhaps a hot drink for afterward. Also, prepare the ice bath itself properly. Fill a bathtub or special ice bath container with cold water. As a beginner, you don't need to go straight to 0°C – a temperature around 10-15°C is fine to start. Add ice cubes to bring the temperature into this range (a pool thermometer can be helpful for measuring). Warm-up: Before stepping into the cold water, you can help your body by doing a gentle warm-up. For example, bounce around, do jumping jacks, or jog briefly on the spot. You don't have to get sweaty, but get your circulation going. This will make the transition to the cold less intense. Mental preparation is also smart: decide beforehand that you're going to do it, visualize yourself calmly in that water. This way, you'll move on to step 3 with confidence.

Step 3: Enter the water calmly and pay attention to your breathing

The moment of truth! Step carefully and gradually into the ice bath Some people find it easier to start by submerging just their feet or legs and then gradually lowering their position. Others assume a sitting position immediately, submerging their entire body (except their head). Choose what feels comfortable for you, but don't force it . It's normal if your reflex is to gasp for air or start panting in shock—your body is screaming, "What's going on here?!" Try to regain control of your breathing at that moment. Breathe calmly in through your nose and out through your mouth. Focus on slow, deep breaths into your belly. This helps your body calm down and adjust to the cold. You'll often notice that after the first 30 seconds to a minute, the intense cold shock begins to subside. Your body understands that you're not really in mortal danger, and your breathing becomes calmer. So give yourself a moment. While sitting in the ice bath, try to keep your shoulders relaxed and down, and perhaps think of something pleasant or meditate on your breathing. Before you know it, you'll be through the worst of the cold and you'll even be able to look around and think: this is actually quite okay!

Step 4: Keep it short and listen to your body

For your first ice bath, the motto is: short and sweet. You really don't need to sit for ten minutes as a beginner. In fact, start with 1 to 2 minutes at most. That first minute already feels like a victory. If you notice halfway through that it's really not going well, that you're getting dizzy or feel a stabbing pain, then ease up – health over heroism. It's important to always listen to your body. Cold hurts a little, that's normal, but it shouldn't be unbearable. You'll learn to distinguish between discomfort and pushing yourself beyond your limits. Gradually increase your time in the ice bath with subsequent sessions. Many coaches recommend trying for 30 seconds longer each time, but not much more. The right approach is consistency over extremes. Better to do 2 minutes every day responsibly than 10 minutes once and get hypothermia. Also, pay attention to signals during the bath: do your extremities still feel good (hands and feet not completely numb)? Are you still mentally sharp? Is the shivering starting? Shivering is okay (your body warms itself up), but intense teeth chattering is a sign that you've had enough. Remember: an ice bath isn't a competition. You're in charge, and you can always step out if it feels better.

Step 5: Warm up gently and recover

Congratulations, you've made it through the coldest part! But we're not quite there yet—the final stretch is just as important. As soon as you step out of the ice bath, you'll notice your skin is red and the cold still lingers. Dry yourself quickly and put on warm clothes or wrap yourself in a thick towel or bathrobe. Don't jump straight into a hot shower; let your body warm up naturally; that's healthier. You can also do some light exercise (e.g., walking around slowly, squatting, swinging your arms) to stimulate your circulation and generate heat from within. A warm cup of tea or hot chocolate can also work wonders—plus, you've earned it! As you warm up, you'll probably get that wonderful afterglow feeling: tingling skin, and a mental sense of pride that you did it. This is the time to evaluate : how did it go? Was it easy or difficult? What could you focus on next time (breathing more calmly, or perhaps holding it for a little less time if it was too much)? By consciously paying attention to how your body reacted, you'll learn something new every time. And above all, be proud of yourself—you've completed a significant mental and physical challenge! 🎉

Conclusion & Call to Action: Taking your first ice bath is like learning to ride a bike: daunting at first, but oh so liberating once you get the hang of it. With this step-by-step guide, you'll be well-prepared and safe. Remember: build up, pay attention to your body, and enjoy the afterglow are key. Are you up for the challenge? Start taking cold showers today and work towards your first real ice bath experience. Looking for the right gear? Our webshop has everything you need – from sturdy ice baths to thermometers and warm thermal underwear for afterward. Before you know it, you'll be joining the club of cold queens and queens who harness the power of cold every day. Good luck, and above all: enjoy the process! You can do this 💪❄️.