Ice Baths Sydney

We aim to have a water temperature ranging between 7 and 10 degrees.

We use this range to stimulate your immune system and speed up recovery. This also allows you to be able to experience the cold plunge.

Any colder and you might not be able to do the treatment. But we can run it at 3 degrees if needed. (please contact us to discuss)

When you get out of an ice bath, your blood vessels dilate, or re-open, increasing circulation. The nutrient-rich blood flow to your muscles may help remove metabolic waste that builds up during exercise. That's another reason people use ice baths for post-workout recovery.

Past research reveals that submerging your body in cold water increases dopamine concentrations by 250 percent.

Try to stay in the ice bath for as long as you can, but do not exceed 15 minutes. It is recommended to work up to the recommended 15 minutes without pushing your body beyond its limits.

• Focus on your breathing and try to stay ‘in control’. Resisting your fight or flight stress response.
• Submerge your head straight away. This triggers your ‘divers’ response, reducing your heart rate. It also helps to reduce potential headaches that can occur if there is a discrepancy in Vasodilation between the head and the rest of your body.

We suggest doing 3+ rounds of 30 circular breaths before ice bathing, which increases willpower, decreases stress, and boosts mental focus.

Is it OK to shiver in an ice bath? According to Wim Hof's Fundamentals Course, it is perfectly normal to shiver while you're in an ice bath. It's also common to shiver after taking an ice bath, as the body experiences “after drop.” Shivering is used as a mechanism to warm up the body, but it isn't the only way to warm up.

By gaining mastery over your breath, you can limit and forgo the shivering altogether, but it takes practice to do this. The rule of thumb is that once you start shivering a lot, it’s time to get out.

Don't: Ice Bath Before Your Workout. The numbing can block signals that tell you to back off, increasing your risk for injury.

Don't: Do Not Overdo It By Staying In Too Long. We recommend using your COLDTUB™ for around 5-10 minutes.

Don't: Quit After One Dip.

Don't: Take A Warm Shower Immediately After.

DON'T jump straight into a warm shower or bath afterward.

This may reduce the effects of cold therapy – and there is also a strong possibility that you may “pass out”, according to Gough, because of the rapid change in temperatures. It is recommended to wait two hours before taking a warm bath or shower.

Cold shock proteins are multifunctional RNA/DNA binding proteins, characterised by the presence of one or more cold shock domains. In humans, the best-characterised members of this family are denoted Y-box binding proteins, such as Y-box binding protein-1

Practice Cold Water Immersion

If you enjoy cold showers and are ready to take things to the next level, try cold water immersion. A cold plunge can quickly lower your body temperature and help you activate cold shock proteins. The water in our cold plunge is 3°C.

Ice bath benefits may help ease sore muscles and speed up muscle recovery, but research is mixed. We recommend waiting at least 6 to 8 hours after your workout to do an ice bath.

When you exercise you create an inflammatory response in the muscle, and this relates to hypertrophy. When you take a cold plunge, you stop this process and diminish your gains.

In conclusion, cold and heat therapies are both effective for enhancing muscle recovery and reducing muscle damage with heat being superior immediately after exercise and cold at 24 hours after exercise. Cold is superior for pain relief immediately after exercise and at 24 hours.

• Abnormal/altered skin sensation.
• Impaired circulation: tissue damage may result from vasoconstriction.
• Open wounds / broken skin.
• Hypersensitivity to cold, such as Raynaud’s phenomenon, cold urticaria, cryoglobulinemia, and paroxysmal cold hemoglobinuria.
• Angina pectoris or other severe cardiac disease.
• Peripheral vascular disease.
• Over a regenerating peripheral nerve
• Under the influence of drugs or alcohol.
• Epilepsy.
• Geriatrics (elderly patients).
• Children.

The role of cold shock proteins in humans is not well understood but appears to play a role in the maintenance of muscle mass during disuse and cold exposure.

By exposing the body to lower temperatures (below 37 degrees Celsius), cold shock proteins are activated, resulting in increased thermogenesis and calorie expenditure.

Our Ice baths have a sophisticated filtration system. We run the filter program after each session.

The water runs through a filter that takes out macro particles and impurities. After that, the water runs through a disinfectant and sanitation system.
This uses UV-filtration and Ozone injection.

Ultraviolet disinfection is just as effective as using chlorine, if not more effective, without creating any toxic byproducts. Ultraviolet water purification destroys illness-causing microorganisms by attacking their genetic core (DNA).

Ozone is a key element in the sanitation process of cold plunge tubs. The water in these tubs needs to be kept clean and free from bacteria, viruses, and other microorganisms that could pose a risk to the health of users.

Traditional chemicals like chlorine can be used for this purpose, but they often leave residual by-products that can cause skin irritation and other adverse effects.
Here is where ozone shines. When applied to water in cold plunge tubs, ozone acts as a potent disinfectant, breaking down microorganisms and other contaminants.

The extra oxygen atom in the ozone molecule reacts readily with these impurities, oxidising them and leaving behind only oxygen. This means a clean, safe bathing environment with no harmful by-products.

On top of that, we use Hydrogen Peroxide to oxidise anything that might we left. Hydrogen peroxide is a disinfectant that kills germs and viruses safely and quickly without using potentially toxic chemicals. This makes it a great disinfectant.