Ice Plunge
Guided immersion. Your mind and your muscles.
Tub at 5°C, 10 to 15 minutes, with guided breathing. It is not just physical recovery. The ice plunge is mental resistance training under acute stress.
- 10 to 15 min
- 5°C
- Body and mind
- Guided breathing
What you train in the tub
Three benefits beyond muscle.
Muscle recovery
Vasoconstriction plus later recirculation reduces soreness and accelerates repair.
Mental resistance
Learning to breathe under acute stress translates to pressure at work, in sport, and in life.
Dopamine and noradrenaline
Sustained cold raises neurotransmitters that give you stable energy over the following hours.
How it works
Four guided steps.
Basic attire
Swimwear. We give you a thermal towel for after.
Pre-breathing
Before you enter we guide you 60 seconds to activate the parasympathetic system.
Immersion
You enter slowly. The first 30 seconds are the hardest. You breathe deep and long. By 90s your body has adapted.
Exit and warm-up
You exit gradually, dry off, we give you something warm to drink. Natural warming in 5 min.
Who is it for
Who benefits most.
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People who train hard and need recovery close to training.
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People who want to improve their tolerance to acute stress.
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Anyone seeking energy without stimulants (post-ice noradrenaline is real).
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Combo: post-sauna to ice plunge gives the strongest thermal contrast effect.
Frequently asked
Common questions about the ice plunge.
How long do I stay in?
10 to 15 min is ideal. If it is your first time we start at 5 and build up. We tailor it with you.
Is it dangerous if I have never done it?
Not for healthy adults. We guide your breathing and stay with you the entire time. Contraindicated if you have Raynaud, uncontrolled heart issues, or severe hypertension.
Why guided breathing?
The first minute is shock. If you hyperventilate, you suffer. If you breathe consciously, you adapt in 60 seconds and start feeling the positive effect.
How often a week?
2 to 3 times is enough for recurring benefits. Elite athletes sometimes do it daily; not necessary for most.