Imagine plunging into a pool full of ice-cold water – sounds daunting? In fact, ice swimming is a trend that has become increasingly popular in recent years.

What might initially sound like a frosty test of courage has surprisingly positive effects on body and mind. Perhaps you've already turned the shower tap to the coldest setting and felt completely refreshed afterwards?

Here you'll find everything you need to know about ice bathing and cold showers: from their benefits and practical tips to answers to frequently asked questions.

Ice baths or cold showers? Which is better?

Ice bathing involves immersing the body in extremely cold water for several minutes – often at temperatures between 4 and 10 degrees Celsius. It is not only a training exercise for willpower, but also a method to boost the body's own systems.

But don't worry if you don't have room for an ice bath at home. Simply incorporate a short, cold shower into your daily routine instead.

Whether in an ice bath, a cold lake or in the shower – the goal remains the same: to feel the healing power of the cold.

Why are ice baths and cold showers so good for you?

1. More energy and clarity:

The cold triggers a "cold shock," causing the body to release adrenaline and dopamine. This promotes alertness and concentration – better than any cup of coffee.

2. Strengthening the immune system:

Regular contact with cold water boosts the immune system. There is evidence that it promotes the production of white blood cells and thus better protects you against infections.

3. Stress management:

Ice baths and cold showers train you to remain calm despite extreme stimuli. This training strengthens your resilience – an advantage that is also noticeable in everyday life.

4. Faster regeneration:

The cold helps to alleviate inflammation and muscle pain after exercise. This makes it particularly attractive for athletes.

5. Good mood included:

The release of happiness hormones such as endorphins means that after an ice bath or a cold shower you not only feel refreshed, but often also euphoric.

6. Improved sleep quality:

Enjoyed in the evening, ice baths and cold showers can calm the nervous system and improve sleep – perfect for a restful night.

What do I need to consider before venturing into a cold shower or ice bath?

1. Start slowly:

Start with short, cold showers before attempting an ice bath. Your body needs time to adjust to the cold.

2. Your breath is your anchor:

Focus on calm, even breathing. This will help you stay relaxed despite the cold.

3. Set clear boundaries:

A maximum of 11 minutes per week is perfectly sufficient. Divide this time into shorter segments of 2–3 minutes.

4. Pay attention to your physical condition on the day:

Women may be more sensitive to the cold depending on their menstrual cycle phase. Factors such as lack of sleep, stress, or body fat percentage also influence the experience.

5. Create a safe environment:

Beginners especially benefit from guided sessions or groups. This provides a sense of security and simultaneously increases enjoyment.

6. Listen to your body:

If something feels painful or wrong, stop immediately. Your well-being is paramount.

Frequently asked questions at a glance

1. Is ice swimming dangerous?

For healthy people, it's completely safe as long as you approach it slowly. If you have any concerns or pre-existing medical conditions, you should consult a doctor.

2. How long should I stay in the ice bath?

Start with 1-2 minutes and gradually increase. More than 3 minutes per session is not necessary for beginners.

3. Can I go into an ice bath after exercising?

Yes, but not directly after strength training. Ice bathing can impair muscle growth. However, it's ideal after endurance sports like jogging.

4. What if it hurts?

Uncomfortable, yes; painful, no. Listen to your body and find the balance between challenge and comfort.

5. I would like to take an ice bath, but I don't have the opportunity at home. Where can I try it?

See if there are any ice baths offered near you. Here in Zurich, for example, there's the startup KEEN Wellbeing , which combines ice bathing, sauna, and breathwork – all within a community of like-minded people. KEEN is also a true turning point in the life of its co-founder, Franziska Gartenmann. You can find out how trauma and burnout led her down this path in our podcast, Road to Calm.

(click here for Spotify & Apple Podcasts )

YouTube:

A cold leap into happiness

Ice bathing and cold showers are more than a trend – they're an experience that challenges and rewards you both physically and mentally. Whether you're looking for new energy, want to strengthen your mind, or are simply curious: the cold water awaits you. Do you dare?