Our opinion on the ice bath and the Wim Hof method

What is an ice bath?

Also known ascold plunge"The practice of ice bathing dates back to ancient Greece. This method of cold therapy involves immersing the body for a few minutes in a bathtub filled with ice cubes or cold water at less than 15°C. Cold Water Immersion ( CWI ) has long been recognized as a method of sports therapy. Immersing oneself in an ice bath immediately after exercise slows down the circulation of blood in the body. When the body returns to room temperature, blood circulation accelerates once again, enabling it to reach damaged muscles more quickly, thereby promoting muscle regenerationand reducing muscle inflammation.

The benefits of an ice bath

Beyond its effectiveness in sports therapy for reducing fatigue and speeding up the recovery process after exercise, the ice bath offers numerous benefits for energy, stress, anxiety and the immune system. In particular, it helps to :

Reduce stress.
Reduce inflammation and aches and pains, and improve recovery after exercise.
Improve blood circulation.
Strengthen the immune system and boost energy.
Improve sleep quality and resilience.
Improve sleep and alleviate stress and anxiety.
Alleviate the pain associated with premenstrual syndrome (it should be noted that immersion in ice during your period is not at all a contraindication, but depending on the woman, you may be weaker and/or have less energy, so not in the optimum state to get out of your comfort zone).

Hydrotherapy and the Wim Hof method

What you need to know first of all is that behind the Wim Hof method is Wim Hof the athlete! This 64-year-old Dutchman, nicknamed the Iceman, holds the record for full-body immersion in ice for 1 hour 53 minutes. It was after the death of his wife that he turned to exposure to the cold as a way of overcoming his depression and gaining the strength to look after his four children. This led him to develop his own 100% natural, medically and scientifically-proven method for maintaining optimal physical and mental fitness. His method is based on 3 pillars: breathing, confronting the cold and mental strength or commitment, to regain control of one's nervous system.

Our verdict on the ice bath with Caroline Arditti and Paris Ice Club

"Being a cold person by nature, I would never have believed it possible to fully immerse myself in a 2°C bath, and yet... I succeeded thanks to the Wim Hof method. His method is 100% natural and is based on conscious breathing exercises with the stomach and diaphragm, which reduce the concentration of CO2 in the blood. Following these exercises, it's "easier" to expose yourself to the cold and transcend your mind. After 20 minutes of breathing, I was able to enter the water at 2°C with relative ease. At first, my extremities burned a little, but if I kept breathing actively and concentrated, I could stay in for 2 minutes without any problem. I really loved this experience, which allows you to go beyond your limits, and above all makes you want to incorporate cold into your daily routine to enjoy all its benefits: less (oxidative) stress and greater resistance to stress, a natural anti-inflammatory, improved sleep... Since then, I regularly take a cold shower when I wake up, and it gives me a lot of energy before a big day!"

- Fanny Morel, Communications Director

The difference between ice baths and cryotherapy

Unlike hydrotherapy or ice baths, cryotherapy is primarily aimed at athletes, since this method is primarily passive and involves exposing the body to extreme temperatures to stimulate our natural healing capacities. As such, it does not have the same impact on the body or mind as the Wim Hof ice bath method. The latter offers an active experience that helps you regain control of your nervous system through breathing. Hydrotherapy achieves an optimal level of relaxation, both mentally and physically.

Ice bath at home? Caroline Arditti's tips for prolonging the benefits

Founder of the Paris Ice Club and former great chiller, Caroline Arditti recommends taking a cold shower every morning (even a few seconds are enough) and an ice bath once a week. It's the perfect way to establish an effective routine in your daily life. She also encourages everyone who takes an ice bath to continue the practice of conscious breathing, starting by observing the way they breathe 1 or 2 times a day.

Observation immediately implies regulation towards abdominal breathing to activate the diaphragm and thus cultivate this state of relaxation on a daily basis (being in the parasympathetic nervous system). When it comes to cold, she also encourages you not to follow up a bath or cold shower with an external heat source (sauna, hammam). A way of allowing the body to draw on its resources to return naturally to its optimal state.

Ice bath rates & contraindications

The ice bath experience is accessible to all, but is not recommended for pregnant women, people suffering from cardiovascular pathologies or severe hypertension, heart disease, epilepsy, asthma, recurrent migraines or Raynaud's type II syndrome.

If you have undergone surgery very recently, it is advisable to seek the advice of a health specialist.

2h Ice Bath Discovery Session: €90

1h Ice Bath Ritual Session: €40 (only available after the Discovery Session)

Paris Ice Club,

32 rue de Trévise, 9th Paris.

www.parisiceclub.com