5 Things to Know Before Your First Cold Bath!

Several scientific studies have shown that the cold bath have real benefits for both the body and the mind. In fact, exposure to cold triggers the release of norepinephrine in the brain (an increase of 200 to 300 percent according to some studies), producing that euphoric effect we feel after immersion—and that makes us completely hooked on the practice. And while cold baths are particularly valued for reducing post-workout muscle inflammation and improving athletic recovery, they also help: 

• Improved mood and mental alertness

• Reducing local and systemic inflammation

• Strengthening Defense Mechanisms Against Stress

• The Activation of Brown Fat 

The way you enter the water sets the tone for the entire experience. Entering gradually allows your body to adjust step by step. When you feel the cold, the natural reflex is to hold your breath or hyperventilate. Both of these reactions are counterproductive. Before entering the water, take 3 to 5 slow, deep breaths , making sure your exhalation is longer than your inhalation. On your last breath, inhale deeply, hold your breath, then exhale as you submerge yourself in the water. Your hands and feet are often the most sensitive areas; you can, of course, rest them on the edge of the tub. Once submerged, try tolengthen your exhalation by breathing out slowly through your mouth. This helps your nervous system shift out of panic mode and settle into the experience. The cold isn’t pleasant at first—that’s normal, expected, and temporary. Once you’re in, settle in comfortably and limit your movements so you can let yourself be enveloped by the sensations. 

Alternating between a sauna and a cold bath creates a vascular pump that benefits the cardiovascular system, muscle recovery, the lymphatic system, resistance to oxidative stress, and even cellular repair. Yes, because alternating between hot and cold temperatures creates a thermal shock that causes blood vessels to dilate ( vasodilation) and then contract ( vasoconstriction). And it is precisely this contrast that helps release tension, improve sleep quality, reduce stress and anxiety, strengthen the immune system, and even alleviate pain associated with premenstrual syndrome. 

With an infrared sauna, the process is (almost) the same. It heats the body directly through radiation, without heating the surrounding air, creating an ambient temperature of 45 to 60 °C that penetrates deeper into the tissues and induces more profuse sweating, while feeling milder to the body. The effects described above remain the same, except for the cardiovascular effect, which is slightly less pronounced: the heart is under less strain at lower ambient temperatures. The infrared sauna remains a very good alternative to the traditional sauna, especially for people who have trouble tolerating intense heat. 

This is one of the most important rules. Between the intense sweating in the sauna and the thermal stress of the cold bath, the body loses a significant amount of water and electrolytes in 45 minutes. As a result, dehydration can turn that post-session feeling of lightness into fatigue or a headache—it would be a shame to miss out on the benefits for such a small reason.

A few simple guidelines:

• Drink a large glass of water before starting the session

• Keep a bottle within reach between each cycle

• After your session, add a packet of Combeau Moisturizerinto a water bottle or glass of water to replenish electrolytes you’ve lost

Contrast therapy is a powerful practice, and that is precisely why it is not suitable for everyone. As a precaution, we recommend that you consult your doctor before your first session if any of the following apply to you:

• Uncontrolled cardiovascular diseases (heart failure, angina, severe hypertension)

• Severe Raynaud's syndrome

• Pregnancy

• Uncontrolled epilepsy

• High blood pressure that is being treated but monitored

• Type 1 or Type 2 diabetes (cold weather can affect insulin sensitivity)

• Open wounds or active skin infections

• Feverish state

For long-term benefits, one to three sessions per week are generally considered the ideal and sufficient frequency to allow the body to gradually develop its ability to adapt to heat and cold without overloading it. For beginners, start with one session per week and see how your body responds before increasing the frequency.

For women, the issue of frequency deserves special attention. The interactions between repeated exposure to intense cold and the hormonal cycle are still being studied. As a precaution, we recommend that you consult your doctor or gynecologist to determine a schedule that is appropriate for your individual circumstances and your cycle.

Precautions for Use

• Don't practice alone if this is your very first time

• Avoid drinking alcohol in the hours leading up to the exam

• Get out of the cold bath immediately if you experience dizziness, chest pain, or prolonged numbness

• Uncontrolled cardiovascular diseases (heart failure, angina, severe hypertension)

• Severe Raynaud's syndrome

• Pregnancy

• Uncontrolled epilepsy

• High blood pressure that is being treated but monitored

• Type 1 or Type 2 diabetes (cold weather can affect insulin sensitivity)

• Open wounds or active skin infections

• Feverish state