07/12/2025
That first 60 seconds in the ice bath is always the most challenging. Youâve been in for less than a minute, but it feels like youâve been sitting there for hours â your bodyâs in shock, and every instinct is telling you to get out.
Here are a few tips for settling in and making those icy minutes count:
⢠Focus on your breath. Take slow, deep breaths in through your nose and out through your mouth to calm your nervous system.
⢠Relax your shoulders and jaw. Tension builds quickly â consciously let it go.
⢠Find a rhythm. A steady breathing pattern slows your heart rate and helps your body adapt to the cold faster.
⢠Shift your mindset. Instead of fighting the cold, lean into it â remind yourself itâs temporary and powerful for recovery.
Once you pass that first minute, the body starts to settle, the mind sharpens, and you remember why you showed up â to recover, reset, and come back stronger.
