Ice Baths

Get comfortable being uncomfortable

When exposed to the cold of an ice bath the body undergoes multiple physiological adaptions that attempt to actively rewarm the body. Such responses to the cold work to improve blood flow, reduce inflammation, improve mental resilience and aid in muscle recovery. 


Available at: Sunshine coast, Brisbane
for 20min total
Group bookings available

Benefits of Ice Baths

Deliberate cold exposure is one way to activate hormesis, an advantageous biological reaction to a mildly stressful stimulus whereby a range of adaptive bodily responses are activated. These responses have been found to contribute to reduced inflammation, improved immune function, enhanced athletic performance, and quicker muscle recovery.

Cold water therapy has the potential to stimulate your body’s immune system, according to some evidence. This suggests a possible improvement in your body’s ability to combat pathogens.

Research has explored whether regular practices such as cryotherapy, breathwork, and meditation could enhance antibodies in the body.

Subjects exposed to a bacterial infection, particularly those implementing these methods, exhibited fewer symptoms. They produced more antibodies and fewer cytokines in response to the bacteria.


The lymphatic system, an intricate network of tiny vessels throughout the entire body, serves as a crucial component for removing unwanted toxins from cells. In simple terms, it constantly processes toxins, cleansing the system.

This process relies on muscle contractions to pump fluid through the vessels, as the lymphatic system lacks a dedicated pump like the cardiovascular system. If the lymphatic system becomes congested with toxins, it may slow down, becoming less effective and allowing toxins to accumulate.

During an ice bath, the cold temperatures prompt the contraction of lymph vessels, activating the lymphatic system to flush lymph fluids back into the system through the lymph nodes. This action mobilizes the white blood cell brigade, also known as the immune system, to attack any unwanted foreign bodies in the fluid.

Relieve Sore and Aching Muscles

Cold water therapy, a recovery technique, has demonstrated its ability to reduce inflammation and alleviate DOMS (delayed onset muscle soreness). This is achieved through the improvement of blood circulation and the constriction of blood vessels.

Enhance Blood Sugar Regulation

Cold exposure for half an hour has been shown to lower blood sugar levels. However, individuals with diabetes should consult with a healthcare professional before attempting ice bath therapy.

Alleviate Stress

Immersing the body in cold water can significantly impact stress levels, primarily due to the stimulation of noradrenaline, a key player in mood regulation, as mentioned earlier.

Diminish Inflammation and Swelling

Many medical professionals acknowledge that cold temperatures are effective in alleviating swelling and inflammation.

Consider an ice pack applied to a sprained ankle; it achieves this by constricting blood vessels, thereby reducing swelling and buffering the nervous system, leading to pain reduction. This makes immersing the body in cold water an evident treatment for managing injured athletes or assisting in the recovery process.

Pro tip
Cold exposure immediately after resistance training may blunt muscle adaptations necessary for muscle growth and strength. As such, if muscle growth is your goal, avoid engaging in any form of deliberate cold exposure for 4-6 hours following strength training.

Try one of our Ice Bath protocols

We have combined Ice Bath with other equipment into specialized health protocols


25 mins
  • Steam: 20min
  • Contrast therapy: 5 min
Relax and unwind in the gentle heat of the steam room while breathing in the eucylyptus scents of the air to help clear congestion. Paired with a quick dip in the cold pool to restore your energy and improve your immune response


1 hr 20 mins
  • Sauna: 20min
  • Contrast therapy: 18min
  • Compression: 30min
Our Refresh protocol has been designed to help set people up for their best performance both physically and mentally. The bodily adaptations experienced during the initial 20 minutes of the traditional sauna have been shown to increase endurance, reduce inflammation and aid in relaxation which are all essential in improving the body’s ability to perform at its best. Paired with the improved blood flow and circulation offered by contrast therapy and compression devices, expect to feel lighter, energised and refreshed after this protocol is complete


1 hr 55 mins
  • Infrared sauna: 45 min
  • Contrast therapy: 8 min
  • HBOT: 60 min
  • Cold exposure: 1
Raising internal body temperature through both near and far infrared light encourages the body to sweat and eliminate any built up toxins. Combined with the improved blood flow provided by contrast therapy and the increased uptake of oxygen provided by oxygen therapy, the detox protocol is the ideal set up for those wanting to feel refreshed and rejuvenated.

Understanding Ice Baths

When you immerse your body in an ice bath, the body initially responds by constricting blood vessels. This is a physiological reaction known as vasoconstriction.
This constriction helps preserve core body temperature by directing blood toward vital organs, in turn reducing inflammation and swelling throughout the body. Further, upon exiting an ice bath the body then actively attempts to re-warm itself by recirculating blood back towards the extremities. The changes in blood flow both during and following an ice bath allow for more oxygen and nutrients to be transported to the organs, muscles and tissues within the body. This is particularly beneficial for healing injuries, reducing muscle fatigue and decreasing inflammation within the body.

While stress is typically framed as a negative physiological state, placing your body under mild stressors such as that offered by an ice bath has been found to have profound benefits for your mood. Specifically, the stress response induced by the cold of an ice bath has been found to lead to significant and lasting increases in dopamine and noradrenaline, neurochemicals responsible for improving mood, focus and attention. In addition to these profound increases in dopamine and noradrenaline, by programming the body to adapt to the mild stress of the cold, individuals train themselves to feel more capable of overcoming other unrelated stressors in the future. 

Schedule Your Next Ice Bath Today

Want to experience the benefits of ice baths for yourself? Why not schedule a session today?

Ice Bath FAQs

Can’t find the answers? Get in touch with us today, and our team of experts will happily assist.
Despite popular belief, it’s not a case of “longer is better” in ice baths, as each person’s tolerance to cold will differ. It’s crucial to prioritise safety, listen to your body, and take appropriate precautions to avoid any adverse effects such as hypothermia or other health complications. While there currently is no “gold standard” for how long individuals should spend in an ice bath in a single session we have the general recommendation of accumulating one minute of cold immersion per degree (e.g., 6 minutes maximum for our 6 degree ice bath), not only is this sufficient time to gain the benefits of ice baths but also ensures no adverse effects are seen.
If strength and size are your primary training goals, research suggests that you should refrain from using cold exposure to aid recovery by at least 4-6 hours after training. This is because cold exposure will blunt the muscular adaptions following strength training necessary for muscle growth. Comparatively,for individuals wanting to recover their muscles and improve their athletic endurance, cold exposure straight after training can assist greatly in reducing inflammation, and enhancing muscle recovery.
Individuals with open or infected wounds, diabetes, high blood pressure, untreated epilepsy are under the age of 16 or are pregnant are not recommended to engage in ice baths. If you are ever unsure, always consult with your medical practitioner first when wanting to try new forms of therapy.
When you expose your body to cold water, it stimulates the sympathetic nervous system, which is associated with the “fight or flight” response. This activation can lead to increased alertness and a feeling of wakefulness. Additionally, intentionally exposing the body to cold temperatures in the morning amplifies the body’s natural processes associated with the wake-up phase of the circadian rhythm. In line with this, in order to make use of the increased energy, focus and wakefulness provided by cold exposure, we recommend utilising ice baths in the early hours of the day.

View our evidence-based protocols

We use the most up to date research to match protocols with health outcomes.