5 tips to get the most out of your ice bath from a breath-work expert
Dean Gladstone is an accredited breathwork coach, Bondi lifeguard and Ducktober ambassador. He recently shared with us some tips for how to elevate your ice bath experience, whether you are a pro or a total beginner. Dean also recently took part in Waves of Wellnesses Ducktober cold water challenge and shared with us some thoughts about why he was so passionate about taking part.
“As a coach my goals are for the people I work with to improve their overall health and participating in Ducktober can offer a powerful combination that establishes health-promoting practices and techniques that individuals can incorporate into their daily routines. This can include the rejuvenating practice of early morning walks, harnessing the benefits of natural vitamin D through sunlight exposure, the invigorating effects of cold therapy, the therapeutic experience of connecting with nature, and the enriching aspect of community engagement.”
We asked Dean to help provide us with 5 tips to get the most out of your ice bath, whether you are a total beginner or an ice bath enthusiast who wants to up their game.
Find a great coach and/or community @certifiedicebathinstructors who will make it enjoyable, take time to understand your needs and deliver a sustainable practice that will maximise your health and feeling good.
Submerge fully, up to your chin. This will stimulate your vagus nerve and activate brown fat while ensuring that all internal organs are receiving the warm blood.
Two minutes in 5 degrees, 2 or 3 times a week is enough. The benefits of staying in the ice beyond 5 minutes are limited although, with a Coach, you can definitely work towards advancing to this. If the water is sub 15 degrees, you are practising cold therapy and you can stay in for longer when the water is warmer. Cold showers are also great for mixing it up.
Breathing slowly and lightly through the nose in the ice bath is key to a successful outcome. Fast breathing, mouth breathing and shallow breathing will be detrimental to the benefits and the enjoyment. Your posture will usually open when you slowly breathe and it will become easier.
Hands and feet will usually hurt the most. Pop your hands under your knee creases or armpits to keep them warm. If full submersion is too much or you have contraindications, simply start with standing in the ice and build up time slowly over subsequent sessions.