Ice bathing means voluntarily immersing yourself in ice-cold water - often outdoors in lakes, rivers or with an ice buoy. It is a particularly popular practice in Germany, Austria and Scandinavia in winter. But it is also becoming more and more of a trend here - thanks to social media, Wim Hof & Co.
It's not just about courage or overcoming yourself - ice bathing has real health benefits. And the best thing? Almost anyone can learn how to do it.
Regular exposure to the cold trains the body - especially your immune system. Studies show that ice bathing can stimulate the production of white blood cells.
"Exposure to cold increases the release of noradrenaline - this strengthens the immune system and inflammation regulation." - Dr. Susanna Søberg
The cold stimulus causes blood vessels to contract - then they expand again. This acts like a vascular workout and improves circulation.
No wonder athletes rely on Cold plunge - it helps with muscle recovery, pain and inflammation.
Cold releases dopamine & endorphins - this puts you in a good mood, lowers stress hormones and has a mood-enhancing effect.
Cold activates your nervous system - and immediately gives you more clarity and power for the day.
Researchers from Denmark, the Netherlands and Scandinavia agree:
A well-known study from the PLOS One journals shows:
People who showered with cold water for 30 days had 29% fewer sick days!
Not quite. Even though many benefit, some people should be careful.
🚫 Who should be more careful:
If in doubt: get medical advice first, then get started.
Never done it before? Don't worry - with a few tips, it's easy to get started:
Tips for beginners:
| Day | Activity day |
| Monday | 30 sec. cold shower |
| Tuesday | Breathing exercises + stretching |
| Wednesday | 2 minutes Cold plunge or cold shower |
| Thursday | Warming yoga session |
| Friday | 1 min. cold shower + breathing technique |
| Saturday | 2 minutes Cold plunge or cold shower |
| Sunday | Nature walk + breathing meditation |
Anything below 15 °C has an effect - 5-10 °C is ideal. Professionals even go below this.
If your muscles start to "twitch", you should stop Cold plunge. From this point onwards, exposure to the cold has no additional health benefits - on the contrary, it can put a strain on your circulation and muscles.
Yes - but slowly! No hot water immediately afterwards. Better with exercise, warm clothing or tea.
Nothing - or swimwear. It is important to have dry, warm clothes ready afterwards.
Ice bathing changes you. It makes you stronger - mentally and physically. At FinA Wellness, we support you with the right knowledge, inspiration and equipment to make your ice bathing experience safe and enjoyable.
🔹 Cold plunges & accessories for your home
🔹 Knowledge & tips on breathing exercises and the cold
🔹 Community & motivation via our channels
📩 And if you have any questions - contact us at any time, we are here for you!
Feel free to share it with friends - or ask us your questions in the comments below or by email.
See you soon in your own wellness oasis! 💙
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