This morning, I woke up at 2 a.m. Rather than getting out of bed, I lay there listening to podcasts and trying not to be annoyed by the relentless sound of traffic outside my window. The wind howled through the chimney like an uninvited guest, refusing to let me rest. By 8:15 a.m., I finally climbed out of bed and headed outside to my newly set-up ice bath.
I used to do cold-water endurance swimming, so I thought I knew what to expect. But that was years ago, and my body and mind aren’t conditioned for this anymore.
Round 1: Reluctant Beginnings
I stepped in, right leg first, then the left. My plan was simple: sit down quickly and endure the pain. The water was close to freezing, and I could feel its icy tendrils biting into my bones. The cold penetrated through my legs so quickly, it left me stunned.
Within seconds, my legs went numb, and I lost some control over them. Concerned about my balance, I stood there counting in my head to distract myself from the sharp, stinging pain. I had been standing for 20 seconds and still couldn’t bring myself to sit. My body screamed to get out, to end this.
My mind flashed back to my first winter swim without a wetsuit. My coach had advised me to enter slowly, inch by inch, allowing my legs to acclimatize before moving deeper. At the time, I’d thought it was the perfect method of torture. From my experience swimming in cold pools at hotels, I’d learned that diving straight in often worked better—it allowed the shock to pass quickly. But this wasn’t a hotel pool. This water was freezing. The shock could genuinely be dangerous.
I threw in the towel. My legs were numb, and I couldn’t convince myself to sit down. Frustrated but determined, I promised I’d try again later in the day.
Round 2: A Small Victory
At 2 p.m., I returned to the ice bath. This time, I filmed myself to track how long I could stay in. Watching the video afterward was sobering. I looked physically unconditioned—the worst I’ve ever been. This ice bath wasn’t just about building resilience; it was about reclaiming my health.
I stepped into the bath and quickly dropped down, letting the water reach the bottom of my chest. Six seconds in, my body’s natural response was to hug myself for warmth, though it did little to help. Steam rose visibly from my exhalations. “It’s not so bad,” I muttered to myself, trying to hold on.
After 24 seconds, I stood up and climbed out. While I was proud to have pushed further than my first attempt, I was disappointed that I hadn’t managed to get my shoulders under the water.
Round 3: Breakthrough
After just 1 minute and 25 seconds of warming up, I made my third attempt. This time, I was determined to fully submerge.
I stepped in and, without hesitation, forced myself to sit down completely, allowing the water to engulf my shoulders. Strangely, I have no recollection of this moment. Watching the footage, it feels as though I’m seeing someone else—a different version of me—braving the cold. I don’t remember what I looked at, how I felt, or what I was thinking.
After 30 seconds, I stood up and climbed out. Though brief, this attempt felt monumental.
I decided to air dry. There’s something oddly pleasurable about the way your body burns as it fights to rewarm itself. It’s a fiery sensation, but it feels good—a reward for enduring the cold.
What Happened Next?
Although I had planned to attempt another ice bath, I didn’t manage it. But rather than feeling disheartened, I discovered an unexpected silver lining. For the first time in what felt like ages, I sensed a shift—I was taking action to improve my health.
That small step sparked something bigger. Motivated by this new momentum, I decided to tackle some long-overdue self-care. I gave myself a proper shave, got a haircut, and even sorted out my nails. Each little task felt like reclaiming a piece of myself that had been neglected. Suddenly, I was back on the positivity train, riding a surge of motivation to make meaningful changes in my life.
Of course, the day wasn’t without its challenges—missed calls during errands, strong winds breaking my gate, and a lingering sense of frustration. Yet, despite the setbacks, I felt a new resolve brewing within me. For the first time in a long time, I wasn’t just hoping for change—I was actively creating it.
And Now For Something Educational
If you are interested in adding ice baths to your daily routine take a look at the information below to make sure you participate in a safe controlled way, and ultimately get the maximum benefit from the excercise. In the meantime I’ll see you again tomorrow Ice Bath. Be sure to see how that goes on stillgotmyhealth.com
Hypothermia: The Cold’s Dangerous Edge
While ice baths can offer incredible benefits, it’s crucial to know the limits. Prolonged exposure to freezing water can lead to hypothermia, a dangerous drop in core body temperature. Here’s what you need to know:
- Early Warning Signs: Shivering, numbness, and clumsiness are the body’s first defenses. They signal that it’s time to get out of the cold.
- Advanced Symptoms: If exposure continues, shivering stops, mental confusion sets in, and muscles stiffen—a life-threatening situation.
Most ice baths should last between 1 to 5 minutes, depending on your experience and the temperature. For beginners, starting with just 20-30 seconds is sufficient to acclimate your body. Always listen to your sensations and never push beyond what feels safe.
What Should You Feel in an Ice Bath?
- Initial Shock: You’ll likely experience sharp, stinging cold. This is your body’s fight-or-flight response kicking in as your blood vessels constrict.
- Numbness: After a minute or two, your body may go numb in the submerged areas, which can feel strange but is normal.
- Calmness: With practice, your breathing will regulate, and you may feel a sense of calm—a mental clarity that many cold water enthusiasts describe as meditative.
Looking Ahead
Later today, I plan to try again, aiming for a full minute underwater. I’m also debating whether to submerge my head, which adds another level of challenge. My ultimate goal is to work up to five minutes daily by the New Year, building both physical and mental resilience.
For those considering ice baths, it’s not just about the cold—it’s about confronting discomfort, building discipline, and unlocking a sense of accomplishment. If you’re inspired to start, check out Still Got My Health for more tips and personal stories on cold exposure, health, and recovery.
For further information, explore the science of cold exposure with the Wim Hof Method and learn more about hypothermia from NHS Guidelines.
Recommended Gear:
For those looking to get started, a portable ice bath tub is a great investment. Check out this Ice Bath Tub on Amazon, its the one I’m using and its perfect for beginners and affordable for at-home use.
Ice baths are a journey of self-discovery. Each plunge into the cold builds not only physical toughness but also mental fortitude. And with every shiver, you’ll emerge a little stronger, a little sharper, and a little more alive.
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