After a sweaty workout, the body often feels heavy, the muscles sore and the brain... well, rather mushy. We stretch a bit, maybe drink a protein shake, and tell ourselves that "it'll be fine until tomorrow".

But what if you could do something that actually help your body recover faster - for real?

This is where the ice bath comes in. As brutal as it sounds, it's just as effective. And we promise - it's not just for elite athletes and winter swimmers on Instagram.

Why ice baths after exercise?

Exercise breaks down the body. It may sound crazy, but it's true. Muscles are torn, small inflammations occur, and the body is put under stress. That's how we get stronger - by rebuilding the body, a little better each time.

But that process requires something that many of us miss:

Recovery.

And that's where the ice bath comes in - as a turbo tool to:

• Reducing inflammation
  
  

• Alleviating exercise pain
  
  

• Increase blood circulation
  
  

• Lowering stress levels
  
  

What happens in the body during an ice bath?

When you immerse your body in ice-cold water (preferably around 8-12 degrees), your body reacts immediately:

Acute hypothermia = vasoconstriction

Blood vessels contract rapidly to protect your vital organs. This allows blood to flow away from the skin and into deeper tissues.

It's a bit like pressing a 'reset button' for the body's stress system.

After the bath = blood flow boost

When you get out of the water, something cool happens: the vessels open up again and the blood rushes back. This reaction:

• Rinses away waste products accumulated in the muscles
  
  

• Bring in oxygen and nutrients
  
  

• Starts the body's own healing process
  
  

All this happens naturally. No supplements, no pills - just you, your body and some cold water.

Benefits of ice baths after exercise

So, why do so many people nowadays finish their workouts with a dip in an ice bath? Here are the biggest benefits.

1. Reduction of pain during exercise (DOMS)

After heavy leg work or running on a hill? Then you know what exercise pain means. Ice baths can:

• Reduce the experience of exercise pain
  
  

• Shortens the time you feel stiff and tired
  
  

• Helping you get back on track faster
  
  

2. Better recovery = better performance

If you exercise several times a week, fast recovery is is crucial. Ice baths help to:

• Reduce muscle fatigue
  
  

• Increasing persistence over time
  
  

• Getting your body ready for the next session faster
  
  

3. less inflammation

All exercise creates micro-injuries. It's not dangerous - but if you never let your body recover, you risk overload and injury.

Ice baths reduce inflammation and give the body a chance to repair itself more effectively.

Bonus: Ice baths for mental recovery

Exercise doesn't just affect your body. It also takes a toll on the mind - especially if you combine it with young children, work, lack of sleep and stress.

Cortisol down, dopamine up

After an ice bath, studies show that:

• Cortisol (stress hormone) decreases
  
  

• Dopamine (pleasure hormone) increases sharply
  
  

• You feel clearer, calmer and more balanced
  
  

It's a bit like a cold bath for the soul too, not just the body.

How to make an ice bath at home - step by step

You don't need a purpose-built barrel in your garden or a spa. It can be done at home - even in an apartment.

1.Start ice bathing

It is enough that the temperature is around 8 degrees.

2. Lower yourself slowly

Go down slowly. Breathe calmly. Let your body get used to it. The first few times, 1-2 minutes is enough.

3. breathe with your stomach

The biggest mistake? Holding your breath. Instead, try breathing slowly and deeply through your nose. This signals to your brain that you are safe - and it helps you stay standing for longer.

How long should you bathe?

Here there are different schools, but generally:

• 2-3 minutes is enough to have an effect
  
  

• Maximum 5-6 minutes even if you are used to
  

How often should you do ice baths after exercise?

For best effect:

• 2-3 times a week if you exercise frequently
  
  

• After particularly hard workouts
  
  

• Or when you feel extra sluggish in your body
  
  

The most important thing is regularity - a little, often rather than a lot, rarely.

Warnings - when should you not ice bathing?

Although ice baths are great, they are not for everyone. Avoid ice baths if you:

• Has heart disease
  
  

• Is pregnant (without consulting a midwife)
  
  

• Have very high or unstable blood pressure
  
  

Always listen to your body. Do you feel dizzy, cold for too long, or lose sensation? Get up immediately and warm up.

Why ice baths after exercise are worth trying

• Faster recovery
  
  

• Less training pain
  
  

• Better blood flow and circulation
  
  

• Mental recovery and lower stress
  
  

• Natural inflammation and pain relief
  
  

Which ice bath is the best ice bath? If you want to read more about which ice bath is the best, you can do so on this page :