Baths in the Modern Age
You’ve seen them in your feeds, they keep popping up in print and are featured on TV shows like Disney Plus’s Limitless. Early adopters like Tony Robbins seemed “eccentric,” perhaps due to the intense discomfort as a way to run from life’s problems. Names like Wim Hof keep popping up, and suddenly it seems like every successful person you know has an ice bath routine. So, what’s the deal behind this rising trend?
How I Became a Fanatic
My name is Torris Helland, and I’m the founder of LINEAEDGE, a wellness space that offers Sauna, Red Light Therapy, and Ice Bath. The name LINEAEDGE is a fusion of the words ‘lineage’ and ‘edge’. ‘Lineage’ represents ancient biology, culture, and the legacy of our ancestors, while ‘edge’ symbolizes modern technology, scientific understanding, and YOU being the culmination of all those who came before you. At LINEAEDGE, we firmly believe that the human body is a self-regulating system made for resilience, particularly when exposed to “healthy” stress. And there’s no better testament to this belief than plunging into the ice bath.
My personal journey with cold exposure began one early winter when my swimming pool had plummeted to a chilly 38 degrees Fahrenheit. Amused and curious about the magnanimous Ice Man Wim Hof in The Netherlands, I decided to give it a shot. I committed to submerging myself for a minute and a half thinking “you can do anything for that amount of time.” The experience was far from pleasant.
My diaphragm spasmed, making it hard to breathe, every second felt agonizingly long, and my only thought was the desire to escape the cold. Yet, at the end of the minute-and-a-half, I emerged from the water, taken aback by the warmth and energy coursing through me, even as I stood wet in the 26°F morning air.
Likely inspired by the surge of dopamine triggered by the cold water (dopamine being our body’s “more” and “motivation” molecule), I set myself a challenge: repeat this plunge every day for the next 30 days, regardless of the conditions. After only a few days in, something unexpected happened: I started to crave the cold. This newfound desire led me to not just get in once in the morning, but several times per day.
Eventually, curious to see how long I could stand the water, I spent an astonishing 22 minutes in it (for the record, I do not recommend doing this–I never warmed up for the rest of that day). When I hit day 30, I extended to 100 days, only ending when the water’s temperature became too warm with the onset of spring.
This transformation from aversion to craving piqued my curiosity. I delved into clinical research, expecting to find scant information. To my surprise, I discovered a wealth of studies on sauna and cold water exposure, each detailing remarkable benefits. I remember thinking, “If there were a pill that offered these benefits, it would either be illegal or prohibitively expensive.”
Understanding the Ice Bath
An ice bath, as the name suggests, is simply just a tub filled with cold water. The temperature can vary, but they typically range from 55 degrees Fahrenheit down to 32 degrees Fahrenheit. The objective is to immerse as much of one’s body as possible (up to the neck is optimal) in water that is uncomfortably cold and remain there for several minutes. Interestingly, the colder the water, the less time you need to spend in it to get the same benefit! For example, at a biting 39 degrees Fahrenheit, you only need to spend about 3 minutes to maximize the physical benefits of an ice bath.
A Dip into History
Ice baths are a return to form for humanity. Throughout history, numerous cultures have had practices around embracing the healing powers of cold water.
Ancient Rome: The Romans were known for their public bathhouses, or “thermae.” These were not just places for washing but were also centers for socializing, exercise, and relaxation. Bathhouses typically had a series of rooms with varying temperatures. After heating up in the “caldarium” (hot room), one would move to the “tepidarium” (warm room) and finally to the “frigidarium” (cold room), which often contained a cold-water bath. This transition from hot to cold was believed to invigorate the body and spirit.
Japan: The Shinto tradition in Japan has a practice called “Misogi,” a purification ritual involving immersion in cold water. Participants would enter cold mountain streams or waterfalls, believing that the cold water cleansed both the body and the spirit of impurities. The ritual is not just about physical endurance; it’s a spiritual endeavor to reconnect with the divine, purify one’s spirit, and bring about clarity and focus in one’s life.
Native American Tribes: The practice of transitioning from the intense heat of a sweat lodge to cold immersion was common in various Native American tribes. The Lakota Sioux are perhaps the most well-known tribe for their “Inipi” or sweat lodge ceremony. The ritual involves heating stones in a fire outside the lodge and then placing them inside to create steam and heat. After the ceremony, participants would immerse themselves in cold water sources to continue the purification process, seen as a way to balance the body after the intense heat, and as a means to ground oneself.
A Wealth of Benefits
So, we humans have a history of going into cold water. Many who’ve taken an ice bath rave about how great they make you feel. However, you may be thinking “is this just the placebo effect at work, or is something really happening here?” In the realm of health and wellness, skepticism is healthy. There’s no shortage of overhyped or downright dubious practices. So, where do ice baths fit in this spectrum? The great news is there’s a growing body of clinical research suggesting that ice baths might be one of the most potent tools for preventing and managing lifestyle diseases.
Anti-Inflammation
In recent years, public awareness of inflammation being a significant factor in many chronic diseases has increased. While acute inflammation is a natural and beneficial response to injury or pathogens, chronic inflammation can be detrimental to our health. Fortunately, just as we use ice packs to reduce localized swelling from injuries, cold water immersion can help regulate systemic inflammation by “turning off” things that cause inflammation and “turning on” anti-inflammatory things.
Studies have shown that cold exposure decreases proinflammatory cytokines responsible for systemic inflammation (tumor necrosis alpha, IL-2, and IL-8) while also increasing anti-inflammatory cytokines (IL-10). By managing and reducing chronic inflammation, we can potentially lower the risk of diseases linked to it, such as heart disease, diabetes, and certain cancers, leading to better overall health and well-being.
Metabolic Health Benefits of Cold Exposure
Ice baths are gaining recognition for their potential to enhance metabolic health, and the reason is simple: they make you cold. When you immerse yourself in cold water, your core body temperature drops. This prompts your body to generate heat to maintain its normal temperature. One of the primary ways it does this is through a process called non-shivering thermogenesis (derived from the Greek words “thermo” [heat] and “genesis” [creation]). At the heart of this process is brown fat, a unique type of fat that’s especially metabolically active. The term “fat” often carries negative connotations, but brown fat is a sign of good metabolic health and individuals with a higher percentage of body fat often have less brown fat than those who are leaner.
Unlike the white fat that many associate with weight gain and health issues, brown fat actually burns excess fat and sugar to produce ATP, the primary energy currency of your cells. However, this ATP production is not just about making energy; it’s a chemical reaction that also releases heat, making it the most efficient way for your body to heat itself in response to cold. When your core temperature drops, the hypothalamus in your brain releases a neurotransmitter called norepinephrine. This stimulates the activation of brown fat, prompting your body to burn stored fat and sugar. Over time, this process causes your body to get its metabolic act together, becoming better at burning fat, managing blood sugar levels, and becoming more cold-tolerant. Not only does this have potential benefits for weight loss, as your body taps into unwanted fat reserves for energy, but it also offers potential benefits for individuals with type 2 diabetes.
Improved Mood, Alertness, and Focus
The release of norepinephrine from an Ice Bath does more than just kickstart your metabolism; it lights up your brain. Norepinephrine, released in response to the cold, is a neurotransmitter that increases vigilance, sharpens focus, and elevates mood. Conversely, when norepinephrine levels dip, we see the opposite effects: cognitive fog, lethargy, and even depression. It’s no wonder that physicians turn to norepinephrine reuptake inhibitors to treat conditions like ADHD and depression.
A Boost to the Immune System
The phrase “catch a cold” lends itself to a false association between cold temperatures and seasonal illness. However, cold exposure has been linked to a boost in specific immune cells, enhancing the body’s natural defense mechanisms.
In one study, healthy young men took the plunge into water at 57.2°F (14°C) for an hour. While a single dip had minimal immediate effects, the story changed when they repeated this cold immersion three times a week for six weeks. Over this period, there was a noticeable increase in certain immune cells, specifically monocytes (part of the body’s first line of defense) after six weeks and lymphocytes (part of the immune system that has “memory” and provides long-lasting protection against specific pathogens) after three. Notably, these cells are associated with protecting the respiratory system. Furthermore, natural killer cells, a crucial component of the innate immune system, also saw an uptick
Lastly, one of my favorite studies —which really debunks the “cold makes you sick” misconception— showed a reduction of respiratory tract infections by 40% in those who regularly swam in cold water. This is likely because cold water immersion increases your immune cells’ CD25 lymphocytes and CD14 monocytes, which are specifically associated with protecting your respiratory system.
Why Do Ice Baths “Work”?
To understand why our bodies respond to the cold in such a positive way, I want to point you to a term called “Hormesis”. Simply put, hormesis is tolerable amounts of environmental “stress” that can produce great benefits to your health and growth. While this may sound contrary to what you’ve heard, stress isn’t inherently good or bad. Rather, it’s the type of stress and its duration that determine whether it’s a net positive or negative. Chronic stress is bad and is believed to be the root of many preventable diseases. However, brief, tolerable forms of stress have been shown to promote the repair and growth of your body.
Think about our ancestors–in a world void of HVAC, modern medicine, and regular water and food supply, they faced incredible challenges and adapted to thrive despite them. You’re a product of that process, and as a result, you’re built for a fight with the elements, hosting mechanisms that come alive when you engage with that piece of yourself—it’s a truly profound journey into your own potential!
Okay, You Got Me—How Should I Do This?
If the history, benefits, and science behind ice baths have piqued your interest, you might be wondering how to get started.
For an ice bath to be effective, the water needs to be uncomfortably cold to stimulate a physiological response. Typically, this response begins at temperatures of 60°F (15.5°C) and below.
As far as duration goes, a helpful guideline comes from Danish researcher Susanna Søberg. Research from her lab has culminated in the “Søberg principle,” which states that the ideal amount of time spent in ice baths is 11 minutes per week, spread across at least two sessions. For many, a 3-minute dip in an ice bath is manageable. Therefore, aiming for three to four sessions a week, each lasting between 3 to 4 minutes, is a practical approach to maximize the benefits.
At LINEAEDGE, I often advise my guests that a 3-minute immersion is optimal for physical benefits, while anything longer primarily serves mental fortitude. Extended sessions offer a chance to practice stress inoculation, but it’s essential to strike a balance. Ice baths should feel invigorating, allowing you to warm up within 15 to 20 minutes post-immersion. They shouldn’t feel like a daunting task that leaves you cold for hours or disrupts your day. The goal is to make ice baths a rejuvenating experience, not an overwhelming challenge that deters you from making it a regular practice.
“This Sounds Great, But I Don’t Know If I’m Ready to Make It a Regular Thing”
I get it. Diving into the world of ice baths can seem daunting if you’ve never tried it before. But the good news is, you don’t need to spend a lot of time submerged to reap the incredible benefits.
At LINEAEDGE, I often share a fascinating insight with our first-time ice bath guests: the transformative power of just 20 seconds in cold water. Our ice bath is maintained at a brisk 39°F. Immersing yourself in this chilly environment for a mere 20 seconds can elevate norepinephrine levels by 200 to 300%, trigger a potent rush of adrenaline, and boost dopamine by approximately 240%.
Why does this matter? Elevated norepinephrine has been linked to enhanced attention, focus, and mood. Adrenaline, as many know, invigorates us, providing a burst of energy. And dopamine? It’s often dubbed the “motivation molecule,” driving our ambition and zest for life. In essence, a brief 20-second dip leaves you with a neurochemical cocktail primed for success, the effects of which can last for hours.
With consistent exposure over time, these positive effects can even elevate your baseline mood and energy levels.
Now, pause and consider: can you think of any other activity that offers such profound benefits in just 20 seconds? The beauty of it all is that these effects aren’t derived from external substances or stimulants. It’s purely your body’s innate mechanisms at work, harnessing their natural power.
Are Ice Baths the Same Thing as Cryotherapy?
You’ve heard about cryotherapy and are probably wondering “What’s the difference?” While both ice baths and cryotherapy expose the body to cold temperatures, they do so in different ways. Cryotherapy involves standing in a chamber where the body is exposed to extremely cold air, often between -200 to -300 degrees Fahrenheit, for about 2 to 3 minutes. You might ask, “Why the drastic temperature difference between cryotherapy and ice baths?” The answer lies in thermal conductivity. Water, being denser, can draw heat from your body about 25 times more effectively than air. This means that even though ice baths are at a much warmer temperature (that’s right, I’m arguing 39 degrees is warm-er) than cryotherapy, they tend to feel more intense, due to water’s superior heat-conducing properties.
There are a few reasons why we at LINEAEDGE prefer ice baths to cryotherapy:
1. Accessibility: Ice baths are straightforward to set up. All you need is a tub, water, and a few bags of ice. There’s no need for specialized equipment or facilities, making it a convenient choice for many.
2. Seamless Transition from Sauna: One of the advantages of ice baths is their compatibility with sauna sessions. After a hot sauna, you can directly plunge into an ice bath without the need to ensure you’re completely dry, offering a contrasting thermal experience that many find invigorating.
3. Safety: Ice baths come with minimal safety concerns. Unlike cryotherapy, where specific protective gear might be required, with ice baths, in nothing but your birthday suit you can immerse yourself without any additional precautions.
4. Tranquility and Self-Connection: Ice baths provide a serene environment where you can truly connect with yourself. The solitude of an ice bath contrasts with the cryotherapy experience, where a technician’s presence might be necessary, potentially interrupting the moment of introspection and peace.
Lean Into Discomfort and See Where the Journey Takes You
Modern medicine has its rightful place in supporting human vitality, but it’s essential to recognize the innate power of our bodies to self-regulate. Remember, you are the culmination of millions of years of evolutionary success. Nature, with its harshness, intensity, and indifference, has tested humanity at every turn. Yet, against these odds, our ancestors thrived, and you are a testament to that legacy. It’s time to reclaim that inherent strength and resilience within you.
Through my journey and the foundation of LINEAEDGE, my mission has been to guide others in uncovering their inherent resilience, fostering a deep connection with their bodies, and unlocking a path to a healthier, more vibrant existence. A great first step down that transformative path is simple: the courage to lean into discomfort and take the plunge—it’s an undeniable reminder of just how resilient we all are.
