Taking an ice bath can be an exhilarating experience in its own right. The rush of the cold, the gentle pressure of the water, the clinking of ice cubes — all of these aspects can give a jolt to the senses. 

There are, however, some easy ways to add to this experience to make your ice bath more enjoyable, relaxing or fun. 

Optimizing your ice bath routine is worth it. You’re a lot more likely to consistently continue your cold water immersion sessions when you’re enjoying the experience, and these supplements are easy ways to do that. 

Sound therapy

Playing white noise, calming music or atmospheric sounds (such as rain) can help your mind stay focused and present during an ice bath.

This is crucial for a mindful experience — especially if your ice bath is located in a less-than-calm environment. If you’re taking ice baths on an apartment balcony above traffic noise, for example, playing nature sounds can be a quick way to help separate yourself from that commotion and ease your mind. 

Playing calming sounds can be especially beneficial if your motivation for taking ice baths is to improve your mood.

These sounds are easily accessible through YouTube, Spotify and other platforms so you can find a sound or playlist that helps put your mind at ease.  

Guided breathing

Breathing calmly and deeply is essential during an ice bath, and if you’re sitting upright in your Ice Barrel, you’ll have an easier time taking deep breaths. 

Meditation apps can offer easy-to-follow guided breathing exercises to help you sync your breath and stay mentally present. 

You can also try this simple breathing technique used by the Navy SEALs called “box breathing.”

How to practice box breathing: 

1. Breathe in through your nose for 4 seconds
2. Hold your breath for 4 seconds
3. Exhale for 4 seconds
4. Hold again for 4 seconds.

 We like to recommend repeating this three times before you get in the Ice Barrel to make it easier to control your breath during your ice bath. You can also use this technique while in your ice bath.

Guided meditation

Meditating before, during or after your ice bath can be soothing. It can help you prepare for an ice bath, maintain focus or carry positivity into the rest of your day. 

How to incorporate meditation into an ice bath:  

• Before: Set up a chair or padded mat next to your Ice Barrel where you can sit undisturbed to focus your thoughts. Follow a meditation app or other guided meditation to prepare for your ice bath session.
• During: A guided meditation during your ice bath might focus on mindfulness (being present and focused on your thoughts), recovery (focused on your body or a specific part of your body) or another aspect of your experience. 
• After: We love to take a moment after our ice bath to practice gratitude and affirmation to celebrate the accomplishment we’ve just achieved.

Make it social

It’s wise having an ice bath buddy who can cheer you on and look out for you, especially if you’re new to cold therapy. 

Don’t have a friend who’s as into ice baths as you are? Ice baths can be a great way to connect with like-minded fitness enthusiasts. Try hosting a post-workout cold therapy session and introduce ice baths to your friends.

Create a post-ice bath ritual

Your ice bathing experience doesn’t have to end once you step out of the Ice Barrel. 

What to do after an ice bath: 

• Spend a few minutes stretching or lightly exercising, such as practicing yoga or taking a walk. 
• Have a favorite towel, bathrobe or sweatshirt on hand.
• Practice deep breathing, gratitude or affirmations.
• Enjoy a warm drink or something to eat. Foods rich in healthy fat, protein and iron can help you warm up after an ice bath. 

Epsom salts

Epsom salts are a great enhancement to your ice bath experience because of the benefits they provide.

They can provide physiological benefits, such as reducing pain and easing muscle tension. 

Plus, they often come in relaxing scents (ours is eucalyptus), which can add to the sensory experience of your ice bath and help you relax.  

Share your experience

Cold therapy has a robust online community. The Ice Barrel Instagram page is a great place to find influencers and other ice bath enthusiasts. 

Sharing your own experience is a great way to connect with others online. Set up a stand and take a selfie or record your ice bath. 

We are always excited to see how people experience cold water. Tag @icebarrel on Instagram and TikTok to share your experience with us.