For many ice bath enthusiasts, the cold plunge becomes a vital part of their wellness routine.

If you’re feeling in control of the cold, it might be time to add some new challenges to make your ice bath more challenging. 

Ways to up the intensity of your ice bath 

Dunk your head or face

If you’re already taking full-body ice baths, try dunking your head to give an extra rush. You can start by doing this at the end of your ice bath, right before you get out, but see if you can challenge yourself by putting your head under right when you get in.

You can also try putting your face in the water every 30 seconds throughout your ice bath. 

Move around

When you’re in cold water, the layer of water that’s closest to your skin is slightly warmed from your body heat. This thin, invisible layer of warmer water is called the “thermal layer” or “thermal barrier.” 

When you move during an ice bath, you break up the thermal layer and expose your skin to colder water.

Try moving your arms and legs during your ice bath and you’ll immediately feel the increase in intensity! Start with small movements and gradually increase. The bigger the movements, the more challenging it will feel.  

Downshift your breathing 

Controlling your breath before and during your ice bath is an important part of taking cold plunges. As you “downshift” your breath — or practice controlling it more slowly — you’re also coaching your body to “downshift” your stress response. 

Start out by taking deep breaths in and out through your mouth. Then, shift to inhaling through the nose and exhaling through the mouth. After a few breaths of this, shift again, this time to breathing only through your nose. Try to maintain a slow, steady pace.

Mix up your routine 

If you always take a cold plunge in the afternoon, try it first thing in the morning. Or if you’re an early ice bather, try getting yours in during the middle or end of the day. 

Our brains love routine, and mixing it up can throw your mind and body a curveball. 

Lengthen your streak 

Keep track of how many days in a row you take an ice bath. Set a goal and see how long you can stick to it. 

Could you do 30 ice baths in 30 days? 365 in a year?

You can even challenge a friend and see how long you can go together!  

Skip the towel and warm up naturally

After your body is exposed to cold, your body has a metabolic response to produce heat to warm you back up. By skipping the towel and letting your body warm up gradually and naturally, you’re getting the maximum metabolic effect. 

Don’t dry off, cover yourself or huddle for warmth. You’ll feel the added challenge but also reap additional benefits! 

Granted, if you’re in a cold climate or environment, this one can be very tough. Do this only if you can do so safely: indoors or where the air temperature is warm enough that you aren’t in danger of hypothermia. 

Throw a party 

If you’re looking to add variety to your ice bath routine, consider asking friends to join or even throwing an ice bath party!

This practice is less about adding to the challenge or intensity of your ice bath than it is about making it more fun. 

Try contrast therapy

Contrast therapy is when you use both hot a cold, most commonly alternating between a hot sauna and ice bath or cold plunge. 

Don’t have a sauna in your set-up? You can also practice contrast therapy by lying in the sun on a hot day or using warm water in a hot tub, bathtub or shower.

Try it in a new location

If you always do your ice bath at home, consider venturing out to a new place for cold therapy. 

If you have access to a naturally cold body of water, this can be a fun way to add variety and challenge to your routine. But make sure you choose a safe location where ice or currents won’t put you in danger. It’s always a good idea to have a friend with you, as well. 

Find your sweet spot

As you continue your cold therapy journey, remember that pushing your limits should always be done safely and gradually. By incorporating these challenging techniques into your routine, you can boost your physical and mental resilience, amplify the benefits of cold therapy and discover new depths of personal growth.