Ice Bath Routine for Beginners: Cold Therapy Made Easy | The Skinny Confidential

For decades, taking ice baths has been a go-to training ritual for professional athletes. Don’t we all remember Rocky IV when he trained in a frozen pond in the Siberian wilderness?

It’s true that athletes see clear performance and recovery benefits from cold water therapy. But recently, the wellness community has come to realize that the positive effects of ice baths aren’t just for the pros. 

Maybe you want to boost your mood and energy levels by activating your body’s natural adrenaline surge. Or, maybe you’re trying to lose weight and support your heart health. In either case, ice bathing is a great addition to your self-care routine.

We’ve been doing cold water therapy for a while, so we’ve got all the tips and tricks to help you get started. 

Ice Bath Routine for Beginners: Cold Therapy Made Easy

Taking a cold plunge can be really intimidating at first—it’s a lot of effort and it’s really uncomfortable. With that in mind, could it actually be worth it?

We definitely think so. To help convince you to start cold therapy, we’re going to share the health benefits of ice baths and lay out a simple routine to get you started. 

We’re confident that after you feel the positive impact it has on your health, ice bathing will be as essential to your wellness routine as brushing your teeth. It’s that good!

Here’s what you need to know:

What Is an Ice Bath and What Is the Purpose of an Ice Bath?

An ice bath is designed to support your body’s recovery, reduce inflammation, and enhance your overall mental and physical resilience.

While you’re in the water, the cold stress on your body constricts blood vessels, reducing circulation to ease inflammation and swelling.

Then, when you get out of the bath, your blood vessels dilate, pumping fresh, oxygen-rich blood through your veins. This process helps remove lactic acid and other metabolic byproducts that can cause you to feel sore and sluggish. 

The benefits don’t stop there, though. Cold water exposure activates your nervous system by releasing norepinephrine into your system. This is a neurotransmitter that reduces pain, boosts alertness, and improves mood. 

Ice baths also trigger a mild stress response that enhances cell efficiency, promoting antioxidant activity. And as you endure something as unpleasant as an ice bath, you improve your mental and physical tolerance to stress and discomfort. 

See? Cold exposure therapy has a lot of benefits! For more on ice baths and their positive effects, listen to the episode of The Him & Her Show called Andrew Huberman on Optimal Supplements, Fitness Routines, Cold/Hot Therapy, Biohacks, & Hormone Levels. 

Are Ice Baths Good for You?

Yes! Starting your morning with a quick cold plunge can wake up your mind, body, and spirit. Expect sharper mental clarity, lower stress, and a natural energy boost—cold exposure can literally make your whole day better. 

And it’s not just a quick pick-me-up. Research suggests ice baths may offer long-term health benefits, too. Regular cold exposure can support heart health, improve metabolic function, and potentially alleviate symptoms of depression and anxiety over time.

Now that you have the overview, let’s dive deeper into the benefits of ice baths:

What Are the Benefits of an Ice Bath? 

Reduces Inflammation

Since cold water immersion reduces blood flow to the tissues, it can ease inflammation. As a result, this can soothe any muscle, joint, and tissue pain. Plus, if you often feel stiff in the morning due to inflammation, an ice bath is the perfect way to loosen up.

Decreases Swelling 

Lower inflammation also means less swelling. And the good news here? Ice baths actually keep swelling at bay long after you warm up. Because as your body returns to normal temperatures after your cold plunge, the rush of fresh oxygen-rich blood helps move excess fluid and metabolic waste out of your tissues. 

Improved Skin Health 

If you’ve been hanging out with us at The Skinny Confidential for a while, you already know fantastic cold therapy is for your skin. That’s why we’re all using the TSC Ice Roller every morning.

Here’s what happens: the boost in circulation brings more nutrients to all parts of your body—including your skin. This means that oxygen, amino acids, vitamin C, zinc, fatty acids, and more find their way to your tissues. As a result, they nourish the inside for a healthy and radiant complexion on the outside.

Improves Fat Burning

Ice baths can support weight loss in a couple of ways. First, they help your body use glucose more efficiently, so sugar in your bloodstream gets converted into energy instead of being stored as fat. 

Second, cold exposure activates brown fat, a type of fat that burns calories to generate heat and keep your body warm. Together, these effects give your metabolism a natural boost and can help with fat loss over time.

Supports the Immune System

Cold therapy increases white blood cell activity, which is how the body fights infections. Plus, the lower inflammation allows your immune system to work more efficiently. 

Together, these benefits make your body more resilient to illness, preventing sickness and infection. 

Boosts Lymphatic Circulation

The lymphatic system is responsible for clearing excess fluids and toxins from the body. Unlike the cardiovascular system, it doesn’t have a pump (like the heart does) to keep things moving.

That’s where cold plunges come in.The process of constricting your blood vessels in the cold, then dilating them as you warm up, creates a natural pumping effect. This encourages lymphatic drainage, helping to detoxify the body, reduce fatigue, fight bloat, and support immune health.

We’re big fans of how beneficial lymphatic drainage can be. If you want a few more tips, check out “Best Foods for Lymphatic Drainage” and “How Does Lymphatic Drainage Work? Answers From an Expert.”

Improves Heart Health 

Like we said, ice baths don’t just support how you look and feel at the moment. Cold therapy has long-term benefits, giving you another tool to support longevity and broader health goals.

Over time, cold exposure therapy can help improve heart health by boosting circulation, reducing inflammation, improving metabolic function, and even stimulating the nervous system. Additionally, research shows ice baths reduce blood pressure long-term, which is pretty amazing.

Supports Injury Recovery

As we mentioned earlier, the constriction and dilation of blood vessels improves oxygen delivery to your cells, helping to lower inflammation. These two actions can speed up injury or muscle recovery while reducing pain. This is one of the reasons athletes love it. 

Enhances Mood and Reduces Stress

Cold plunging, though uncomfortable, actually triggers a rush of norepinephrine, dopamine, and endorphins. The release of these “feel-good” neurotransmitters, combined with increased oxygen delivery, boosts mood, alertness, and focus. 

This neurological and endocrine response to ice baths can also lower cortisol levels. Cortisol is your stress hormone, so lower levels mean less anxiety and more peace in your day. 

Supports Better Sleep

The stress-relieving benefits of cold exposure can reset your circadian rhythms, helping your body wind down better at night. And if muscle and joint soreness prevents you from falling asleep, the pain-relieving benefits of ice bathing should help you catch your Zs.  

Increases Energy

Of course, getting better sleep supports increased energy during the day. However, cold therapy can supercharge your vitality even further.

Taking an ice bath in the morning provides an almost instant energy boost. The combination of neurotransmitter release and increased oxygen delivery helps you feel sharper, more alert, and ready to take on the day.

Improves Resiliency

Ice baths boost resilience by teaching your body to stay cool under pressure. Over time, this stress training helps you handle challenges—both physical and mental—with more focus, calm, and confidence.

How to Do an Ice Bath for Beginners

Step One: Determine what container or tub you’ll use. 

First, determine what container you’ll use for your ice bath! Of course, a standard bathtub works fine, but not everyone has one. You can purchase a dedicated cold plunge tub or use an inexpensive alternative, like a large storage bin, cooler, or even a trash can. (Clean and/or unused, of course.)

Step Two: Fill the tub almost to the top with cold water. 

Once you have your chosen container, fill it nearly to the top with cold water. Leave enough room for your body and the ice. Once you get in, the goal is to be able to fully submerge your shoulders.

Step Three: Add 10 to 20 pounds of ice. 

Now it’s time to add ice! Depending on how cold your water already is, you’ll need about 10 to 20 pounds of ice. You can grab it from grocery stores, gas stations, or make your own if you have enough freezer space.

Step Four: Confirm the water temp is between 50–59°F.

Use a floating thermometer to get the perfect water temperature. You want it to be somewhere between 50–59°F. This will be cold enough to constrict blood vessels, reduce inflammation, and activate the nervous system—but not so cold that it makes your muscles tense too much. 

Step Five: Consider the bathroom’s atmosphere. 

Think of your ice bath as more than just another morning task. To reap the full benefits, it’s essential to stay calm and present. Create a serene, spa-like vibe to help you get there.

Try dimming the lights, lighting non-toxic candles, and playing peaceful music. Little touches like these can turn your morning ice bath into a true act of self-care.

Step Six: Get in slowly while practicing controlled breathing.

When it’s time to get in, ease in slowly. Take a deep breath through your nose and exhale fully through your mouth as you lower yourself into the water.

Once you’re settled, keep taking slow, deep breaths. Shallow breathing can stress your body and reduce the positive effects of your ice bath.

Step Seven: Submerge up to your chest. 

As a beginner, it’s perfectly fine to just submerge to your chest. You’ll still get plenty of benefits, especially for your lower body. As you gain experience, gradually work your way down to your shoulders for full-body results.

You may have seen people online dunk their heads in ice baths. However, we don’t recommend starting with full submersion, and you should never do it alone. 

Submerging your head completely can lower your heart rate and cause dizziness, which could lead to injury. Stick to chest or shoulder level until you’re a seasoned cold plunger.

Step Eight: Stay calm and sit for 2-3 minutes. 

Stay in the water for 2-3 minutes. This may not seem like long, but it’ll feel like an eternity once you’re inside! Just a few minutes is enough to have a positive impact on the body.

Over time, work up to 5-10 minutes, but don’t ever exceed 15 minutes. Extended exposure to cold temperatures is obviously not good for your body. Everything is better in moderation. 

Step Nine: Get out slowly and warm up gradually. 

When it’s time to get out, don’t just leap out of the tub. For the whole process to work as intended, it’s important that you warm up slowly. 

Gradually get out, continuing your controlled breaths. Then, dry off with a warmed towel, get into dry clothes, and then settle in with a cup of tea. 

Let your body warm up steadily. Don’t go straight from extreme cold to extreme hot. It can cause your blood vessels to dilate too quickly, leading to dizziness, lightheadedness, or even fainting.

One of Dr. Andrew Huberman’s ice bath tips he gave us on The Him & Her Show is to always end with cold. So, even if you’re doing hot/cold therapy with an ice bath and sauna, always end with the cold part to allow your body to warm up naturally. 

Step Ten: Listen to your body through the whole process. 

Any time you start a new wellness practice, you MUST listen to your body. This goes for every new addition to your routine—whether it’s a new skincare product or trying an ice bath. It’s smart to stay super mindful of potential negative side effects. 

Listen to your body and adjust temperature and duration based on how your body responds. And if ice bathing doesn’t work for you, there are plenty of cold plunging alternatives like cold showers and ice massages. You can try those instead.

How Long Should You Stay in an Ice Bath if You’re a Beginner? 

To enjoy the benefits of ice bathing, start by staying submerged for only 2 to 3 minutes at first. As you gain experience, shoot for 5 to 10 minutes. This is the ideal range for the best results.

Experts say you can go up to 15 minutes, but not to exceed that. After 15 minutes, you could experience potential negative side effects like dizziness, lightheadedness, and fainting. 

And if you have a cardiovascular condition, it’s best to skip cold plunges altogether. Ice baths make your heart work harder, and that extra strain can be risky for anyone with heart problems.

Tomorrow morning is a great day for your first ice bath.

Ice bathing is more than a cold shock—it’s a wellness ritual. This simple practice can help reduce stress, improve mood, boost energy, and strengthen your resilience. We think ice baths should be an essential piece of every self-care routine. 

For more of the latest wellness rituals and self-care hacks, visit The Skinny Confidential blog and listen weekly to The Him & Her Show.

x, The Skinny Confidential team

+ Learn how to lose fat in your face.

++ Check out Lauryn’s exact hot/cold therapy routine.