Tundra Baths

The numerous advantages of ice showers are well known and can help almost anyone on their path to better health. Plunging is a fantastic addition to your general health and wellness regimen, benefiting both your mind and your muscles. Here are a few advantages you can anticipate:

Overall Health

- Immune system support

- Increase blood flow

- Boost metabolism

- Support weight loss

- Boost energy

Mental Health

- Elevate mood

- Build discipline

- Increase mental resilience

- Decrease stress

- Energy boost 

- Reduce anxiety and depression

Recovery & Pain Relief

- Reduce inflammation

- Reduce & prevent muscle soreness

- Boost performance

- Build physical resilience

- Reduce chronic pain

Skin

- Reduce eye puffiness

- Tighten skin

- Erase fine link and wrinkles

- Increase blood flow to create healthy glow

In all: reduce joint pain, lessen muscle soreness, boost mental and physical resilience, elevate mood, boost metabolism, increase energy and productivity, optimize digestion and reduce inflammation. 

An ice bath is a recovery practice in which a portion of the body is submerged in ice water for a brief period of time. While some advise 10 to 15 minutes, we recommend 2 to 10 minutes.

A cold water immersion, cold treatment, cold bath, or cold plunging are other names for an ice bath. Although ice baths are primarily used by athletes for sports therapy, non-athletes can also profit from them in addition to helping with bodily recovery. The part after this one has more information on these advantages.

The National Library of Medicine (NLM) has conducted extensive research on cold immersion and ice baths, and their results highlight a number of benefits that have been supported by science.

According to one NLM research, athletes who took ice baths after working out had less muscle soreness and could practice for longer afterward. Additionally, two studies from different sources, one from 2016 and one from 2011, found that a 10-minute soak in cold water reduced soreness in bikers.

Another NLM research discovered that being exposed to cold water has a "immunostimulating effect," which essentially means that it boosts your immune system. Regular cold showers can strengthen one's immune system and reduce inflammation and anxiousness, according to numerous studies. After receiving hydrotherapy for several weeks, depression symptoms improved, according to a Science Direct research.

These are only a few of the studies we selected to emphasize; there are many more. We will continue to contribute to this research section as we uncover new, reliable sources of information that are pertinent to what we are learning.

It's time to set up and take your ice bath after you've completed the preparation stages listed above.

1. To get the temperature you want, add ice to a tub of cold water.

After assembling your supplies and post-ice bath attire (see above), start filling your tub with cold water to the desired level, then gradually add ice until the temperature is acceptable. It's totally fine if you need to commence at 55–60°F and then gradually lower the temperature.

If you're using the Tundra, just fill your tub with the appropriate amount of water, set the temperature, and it will adjust itself automatically.

After you take the steps above to prepare, now it’s time to set up and take your ice bath.

2. Establish a timer and keep it nearby.

Even just a minute can be beneficial, so go ahead and start there if you must. At Tundra, we advise 2 to 5 minutes, though up to 10 minutes is acceptable.

3. Step inside the ice tub and press the timer.

Start your timer after a few minutes of pre-plunge breathing exercises, then gently enter your ice bath.

4. Saturate & Concentrate on Your Breathing and Thoughts

Focus on your respiration, something you can control, rather than how cold the water is. Practice some breathwork, such as complete in-breaths followed by a brief pause before exhaling, to increase your heart rate, circulation, and comfort. Additionally, it will divert your attention from the icy water.

5. Leave the Ice Bath and Walk Lightly to Warm Up

When the timer goes off, carefully exit the ice bath and pat yourself dry before saying, "You rock!" After that, change into your post-ice bath attire and think about warming up with some mild exercise like stretches or jumping jacks.

Ice swimming is regarded as secure. Although there are potential risks, as with most things, there are also steps you can take to improve safety and reduce risk while the procedure is in progress. Here are some safety tips to help you enjoy your ice plunge as safely as possible.

1. Most significantly, before beginning an ice bath routine, speak with your primary care physician! They are the ones who know you and your health the best, and they can give you more specific advice based on your past.

2. Start at a temperature that is comfortable for you but not too chilly by taking into account your tolerance for cold. Later, you can gradually reduce the temperature to the 50° to 39°F region.

3. Start out with 30 seconds to 1 minute if that's what feels good for you as a beginner, and work your way up to 2 to 10 minutes.

4. During your ice bath, if you experience any unusual symptoms, such as lightheadedness, intense discomfort, excessive shivering, or other symptoms, get out slowly but without delay.

5. Outside your pool, place a non-slip mat.

6. Step slowly out of the cold bath.

7. Have someone with you outside the entrance or keep your phone close by if you are prone to falling or are just feeling uneasy.