A guest article by greenyogashop Co-Founder Marten Peyser
How to establish your regular winter bathing practice
Voluntarily stepping into cold water for several minutes - in the middle of winter. What sounds like an unimaginable scenario to many is an absolute blessing for body and soul for others: ice bathing. In this article, you'll find out how I got into ice bathing, what positive effects the practice has and what tips you should consider when starting your own routine.
Ice bathing or winter bathing, as the name suggests, takes place in the winter months of October to March. Ideally, you bathe in lakes, the sea or shallow rivers. What was a rare practice a few years ago is becoming increasingly popular today: there are now numerous clubs, public groups and workshops that warmly welcome any beginner.
Why ice bathing? This is how the practice affects your body and mind.
When I take an ice bath, my body focuses on the essentials. I feel relaxed. It's like a ritual that has a positive effect on my entire day. I feel the strong energy of nature and water, I'm connected to myself and my surroundings. The more consciously I pay attention to my breathing, the more deeply I feel the effect. It's like a meditation that lets me start the day positively.
Who is ice bathing suitable for?
In short: Anyone who can get used to the idea of cold bathing should try it out. This also applies to those who have decided to become a little braver and are generally open to new things. Anyone who loves jumping into cold water after a sauna or who has had positive experiences with ice treatments in sports or therapy is also an ideal candidate for ice bathing. If you are one of those people who intuitively take a cold shower after a warm shower, then winter bathing is definitely a good option for you.
Ice bathing is not recommended for those who cannot imagine going into cold water or who find cold very unpleasant. Nothing should be forced!
How did I get into ice bathing?
When I decided to go ice bathing regularly around two years ago in September, it wasn't primarily for health reasons: Instead, it was simply a challenge that I started together with my children: "Let's go into the water every day for the next 12 months." We live together on the North Sea on the island of Föhr: perfect for implementing this idea. As summer drew to a close and the temperatures in the air and water became cooler, we simply didn't stop going swimming.
Do you want to try ice bathing? Start here!
#1: Find the right place.
Not everyone has the North Sea beach right in front of them: Alternatively, you can go swimming in a lake or a shallow river.
If you are interested in ice bathing, find out in advance where and how you can best do it. I recommend a group, because that is the safest and most fun. If that is not possible, then at least find a place where you are not completely alone, but where, for example, walkers keep passing by. If something happens, you are not on your own. You can also have a friend accompany you, even if they do not go into the water with you.
#2 The right equipment for ice bathing.
You don't need much for the ice bath itself, but you should take all the necessary precautions before you go so that you can quickly get your body warm again later. My packing list in winter: towel, hat, gloves, scarf if necessary, warm merino socks, merino long-sleeved shirt, rain pants and rain jacket if necessary (in case it's stormy and raining) and your normal clothes. If you want to rest after your ice bath, a blanket is also a good idea.
Extra tip: Shoes you can slip on. Because sometimes your hands get so cold that tying shoelaces is out of the question.
If your feet get cold, you can also wear neoprene shoes for ice bathing. Depending on the surface, this is generally recommended.
And apart from all the warm clothing, hot tea or coffee is a must.
#3: Prepare your body for ice bathing.
Personally, I prefer to go into the water straight after a run on the beach. Of course, it is also possible without warming up beforehand: try out what works best for you and set your own routine. The advantage of doing a workout straight before ice bathing: your body feels prepared and learns to adapt to the icy situation.
#4: Enter the water in a controlled manner.
After my run, I change clothes directly on the beach and slowly enter the cold water, breathing deeply. Legs first, then arms, then slowly the whole body until the shoulders are covered. Depending on how cold it is, I keep my arms above the water, because they start to feel particularly uncomfortable very quickly: the blood vessels contract, causing a slight pain and tingling sensation. In this case, you can rub your arms constantly until the blood flow is pleasant again.
#5: Find your ice bathing routine.
During the entire session, I breathe in and out deeply. My body tells me exactly how long I can stay in the water: depending on the external conditions (my favorite: freezing cold and sunny!) and how I feel personally, the baths can last several minutes or sometimes just a short immersion. Both are completely fine, because every day is different and there are no goals, limits or targets to be achieved. Your only goal is your personal well-being. My personal time span is between 2-8 minutes. After that, it becomes exhausting for me and the positive effect is reduced for me.
In cold water, your body and senses are focused, your blood vessels are constricted and your most important organs are well supplied with blood. It is important not to push this phase too far, as the change from pleasant to strenuous can happen very quickly.
At the end of the session, I dip my head in the cold water, but only for a moment and only for as long as it feels comfortable for me.
#6 How to finish ice bathing:
After I get out of the water, I first rub my hair dry and put on my hat first, because a lot of heat is lost very quickly through the head. Then come the outer clothing, trousers, socks and shoes. Lastly, the gloves. After I'm well dressed again, I sit on the beach with my tea, wrap myself in a blanket and enjoy the deep rest afterwards. It's like meditation for me. A feeling, almost as if I were being reborn...
Are you still unsure whether ice bathing is right for you? Then start with cold showers, increase the time over a few weeks and try out what is good for you and what is not. Then you will be prepared and can try your first sessions in nature.
Important tip: Be sure to talk to your doctor before you start. If you get the green light, you can get started.
I promise you: ice bathing will change you for the better!