How to Start Ice Baths: A Beginner’s Guide to Cold Water Therapy

Cold water therapy (CWT) has surged in popularity, with many health experts touting its impressive benefits. Whether you're aiming for fast recovery, stress reduction, better sleep or the dopamine-induced mood boost, the good news is you don’t need to plunge into icy waters right away. Let’s dive into a beginners guide.

Why Ice Baths - Cold Water Therapy?

Immersion in cold water activates your body’s natural response mechanisms, triggering a cascade of physiological changes that lead to improved circulation, reduced inflammation, enhanced mood, and even boosted metabolism. The science, supported by many peer-reviewed science publications also highlights how cold exposure can positively impact mental health, neurochemistry, as well as longevity.

When is the best time to do an Ice Bath

For many the optimal time is right after they wake up. You experience up to a 250% spike in dopamine – the feel-good, motivator neurotransmitter, which last for a few hours. Having an ice bath too late in the evening can be activating for some (due to the relaese of adrenaline and noradrenaline). Any time following exercise is optimal, with the exception of of a heavy-weights session focusing on muscle hypertrophy – wait 5 hours before taking an ice bath.

The OBERON Ice Bath for Beginners Protocol

At OBERON, we’ve created a beginner-friendly cold water therapy protocol based on scientific principles and expert insights. Whether you're starting with cold showers or moving toward a full ice bath immersion, these steps will help you ease into the process and maximise your results.

PHASE 1: Get Comfortable with Cold Showers (Weeks 1-3)

For those just beginning, cold showers are a great starting point. But don’t jump straight into icy cold water—gradually build your tolerance. Here’s how:

Step 1 - After your normal warm shower, step away from the water-stream and turn the temperature down to cold (typically 11-16°C). Wait 10-20 secunds for the water to run cold, take a deep breath, and step back under the water-stream. Exhale as you step in and stay in for 30 seconds.

Step 2 - Gradually build up from 30 seconds to 2 minutes by the end of the thrid week. Aim for 3-4 times a week (or daily if you love it!) to become habituated. During this phase, the goal is to let your body adjust to the shock of cold without overwhelming it. Remember, consistency is key here—staying in the cold for longer periods will increase your benefits over time. Try to “give in” and not resit the unpleasant sensations – cold is your friend.

PHASE 2: Lower the Temperature & Increase Duration (Weeks 4–6)

Once you've gotten comfortable with cold showers and are ready to push yourself further, it’s time to cool things down and lengthen your sessions using an ice bath.

Step 1 - Gradually lower the water temperature from 11-16°C to between 3-5°C. This is when the real benefits start to shine (and you need less time in the water).

Step 2 - As before, gradually increase the duration of your cold exposure from 30 seconds to 2-3 minutes, taking your time to adapt step-by-step.

At this stage, you’ll be reaping the maximum benefits from the cold immersion. Your body’s vascular system will strengthen, inflammation will decrease, and your mood will improve.

Susanna Søberg’s Insights: Dr. Søberg, a leading researcher in the field of cold exposure, emphasises the importance of balancing the duration and intensity of cold exposure. She suggests that the sweet spot for maximum health benefits is around 11 minutes per week at temperatures between 3-5°C, which has been shown to trigger metabolic changes and enhance recovery.

(Note: As a general rule of thumb, once habituated, never stay in the cold water for longer the temperature in Celsius converted to minutes – e.g. if the water temperature is 3°C then don’t stay in for more than 3 minutes, as this could potentially cause harm or hypothermia.)

PHASE 3: Consistency & Embedding a Routine (Week 7 onwards)

Now that you’re fully habituated to cold water therapy, the key is making it part of your (everyday) routine. Here’s how to build consistency and turn cold plunging into a lasting habit:

Set a Consistent Time
Choose a specific time each day for your cold plunge—morning, post-workout, or evening. Consistency will help turn it into a routine, and you'll start seeing cumulative benefits. Set reminders to keep cold plunging a priority.
Accountability
Pair up with a friend or join an (online/local) ice bath community for support; or join-in an ice bath challenge on social media! Sharing the experience adds motivation and fun.
Create a Ritual
Make your cold plunge part of a ritual by adding calming elements, like mindful breathing or mediation, to enhance the experience and give it more purpose.
Jump In Without Overthinking
Don’t overthink it—once you're at the plunge, get straight in! The quicker you get started, the easier it becomes to build the habit.
Track Your Progress
Keep a journal or log of your sessions to track improvements and milestones. Celebrate small wins to stay motivated and see how far you've come.
Seek discomfort - Remember, it’s not supposed to be comfortable – putting ourselves outside our comfort zone builds mental resilience, self-respect and confidence.

How to Warm Up After Cold Exposure

After your cold plunge, it's important to warm up properly—but resist the urge to jump into a hot shower! Instead, warm up gradually. Sip on a hot tea, layer on some warm clothes, or even do a few air squats, push-ups – or if you are really keen, burpees – to get your blood flowing.

Cold Water Therapy: Key Takeaways

Cold water therapy isn’t just about “toughing it out.” It’s about gradually acclimating your body to cold exposure and tapping into a range of health benefits, from improved circulation and reduced inflammation to a mood boost. By following a structured protocol, such as the OBERON Ice Bath For Beginners, you can safely build your cold tolerance and start enjoying the long-term benefits of this ancient practice.

Remember:

Start Slow: Don’t rush into long cold plunges. Start with a cold shower and gradually build your tolerance.
Consistency is Key: Aim for regular sessions to see optimal results. 3-4 times a week is a good goal.
Post-Plunge Warm Up: After each session, warm up naturally—no hot showers, just warm clothes and light activity.
Listen to Your Body: Cold therapy can be intense. Always listen to your body, and don’t push past your limits.

#REIMAGINE POSSIBLE

References:

Huberman, Andrew. "The Science of Cold Exposure and Its Impact on the Brain." Huberman Lab Podcast, 2021.
Søberg, Susanna. "Thermogenesis and Recovery through Cold Exposure." International Journal of Sports Medicine, 2021.
Attia, Peter. "The Science of Longevity and Cold Exposure." The Peter Attia Drive Podcast, 2020.