Looking to boost recovery, reduce stress, and improve focus?
More people across the UK are discovering the power of ice bath therapy — a simple, science-backed way to restore balance and resilience.
In this beginner’s guide, we’ll show you how to start ice bath therapy at home safely, with everything you need to know about setup, timing, and aftercare.
What Is Ice Bath Therapy?
Ice bath therapy, also called cold plunge therapy, involves immersing the body in cold water — usually between 10°C and 15°C — for short periods.
This gentle stressor triggers your body’s natural recovery response, improving circulation and reducing inflammation.
Health benefits of ice baths include:
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Faster muscle recovery after workouts
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Improved sleep quality and energy levels
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Enhanced immune function
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Increased mental clarity and resilience
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Reduced stress and anxiety
Cold therapy has been practised for centuries, but modern home ice baths make it easier than ever to bring these benefits into daily life.
Preparing for Your First Home Ice Bath
Starting safely is key. Here’s how to prepare for your first ice bath at home:
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Choose the right ice bath setup
A dedicated cold plunge tub offers better insulation and temperature control than a standard bath. If you’re using an Iloa Ice Bath, fill it with cold water and add ice until you reach around 15°C — perfect for beginners. -
Set the scene
Find a quiet, comfortable spot — outdoors, in a garden room, or near your home sauna for easy contrast therapy sessions. Keep a warm towel, robe, and drink close by. -
Start slow
Begin with 1–2 minutes in the cold, gradually extending to 5–8 minutes as your body adapts. -
Focus on breathing
Deep, steady breathing through the nose helps your body relax and prevents hyperventilation. -
Warm up naturally
After your session, dry off and allow your body to warm up slowly. You can also step into your sauna for gentle contrast therapy.
Safety Tips for Beginners
Cold exposure should always be approached with awareness and care:
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Never drop below 8°C during your first few sessions.
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Always listen to your body — if you feel dizzy, get out immediately.
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Avoid if you’re pregnant or have heart or blood pressure conditions (consult your GP first).
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Never plunge alone — especially during early practice.
Safety creates confidence, and confidence allows you to get the most from your cold therapy routine.
Building a Sustainable Ice Bath Routine
Consistency matters more than intensity.
Try 2–3 cold plunges per week, and pair them with sauna sessions for a balanced, Scandinavian-style wellness ritual.
Contrast therapy (alternating heat and cold) can:
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Boost circulation
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Support detoxification
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Reduce stress hormones
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Promote deep relaxation
At Iloa, we call it the art of balance — a return to calm through temperature, breath, and mindful recovery.
Final Thoughts
Starting ice bath therapy at home doesn’t have to be intimidating.
With the right setup, clear safety steps, and consistency, you’ll soon experience the physical and mental benefits of cold-water immersion.
Explore Iloa’s range of premium ice baths and home saunas — beautifully crafted to bring Scandinavian wellness into UK homes.
Disclaimer:
Information on this website is provided for general wellness and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any medical condition or to replace advice from a qualified healthcare professional.
Individual experiences and results may vary depending on factors such as health, lifestyle, and frequency of use. If you have any medical concerns or conditions, please consult your doctor or healthcare provider before using wellness products such as saunas, steam rooms, or cold therapy equipment.