Groups are forming around Lake Thun to take the plunge into the cool water together. Once they have overcome their inner obstacles, many people swear by the benefits of ice bathing after only a short time. One feels better in general, is full of energy and also does something good for one's health.

In this article, we explain what benefits the cold holds for us, how best to prepare for the cold wet, and what risks to avoid.

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What makes ice bathing so healthy?

The question of the meaning of cold shock is probably the first thing that comes to mind. Ice bathing is not new, but has always been anchored in a wide variety of cultures around the globe. As early as the mid-19th century, Sebastian Anton Kneipp prepared the ground for cold therapy in modern times with his "treading water". The increasing interest of science leads to more and more new findings and the current data shows the many benefits of cold therapy.

The cold unfolds its tremendous power on several levels. The temperature shock causes the blood vessels to contract and trains the heart and circulation. Our internal cellular power plants, the mitochondria, are stimulated, the immune system is boosted and inflammation levels in the body are lowered by the release of corticoids (a generic term for hormones produced in the adrenal cortex). Happy hormones are released, our mood is improved and, incidentally, our psychological resistance, our resilience, is strengthened.

However, one of the most amazing facts around the ice bath is the transformation of bad white fat tissue into the good brown/beige fat tissue. There are different types of fat that are found in different parts of the body. The white depot fat is often found on the abdomen or hips and has a negative effect on our body. This is associated with inflammation, increased risk of cardiovascular disease and, especially in men, excessive levels of estrogen. Brown fat, on the other hand, gets its color from the many mitochondria that accumulate per fat cell and is a metabolically active tissue. Brown fat has more of an anti-inflammatory effect and burns the white fat, so to speak, to produce the heat it needs.

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How to bathe in ice properly

Curious? Then we will now explain to you what tricks and techniques you can use to prepare for your first bath.

Ice bathing starts in the mind and already before diving into the cold water. It is not a test of courage but a conscious step out of our comfort zone. Therefore, especially in the beginning, it is incredibly important to be aware of the many benefits and a good explanation for your own brain. Afterwards, start by getting your body used to the cool temperatures. This works best if you start getting into the lake regularly as early as fall. Alternatively, you can start at home with cold showers. Regardless of whether it's a lake or a shower, at the beginning you start with a fairly short time of about 20 seconds in the cool water and then slowly work your way up to 2 minutes.

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Avoid risks

A few simple rules will help you reap the benefits without having harmful effects on your health.

• Healthy circulation and normal blood pressure are basic requirements. It is better to avoid the cold bath if you have a cold or other infection.
• Basically, ice bathing is not an ego sport. After 2 minutes in cold water (at 2 to 3 degrees) you have achieved all the benefits for your body. More only satisfies your own ego.
• Move briskly into the cold water and try to dive down to the shoulders. The brown fat sits especially in the neck and chest area.
• Give your body time to process what you have experienced and set a trigger for the adjustment process (the generation of brown fat). This means: do not dry yourself and do not get dressed immediately after the bath.
• Join a group or find an acquaintance to accompany you. It is advisable not to be alone when ice bathing, as the body experiences a state of shock and you never know how it will react. Head and hair should be covered with a cap, as well as hands with gloves and feet with neoprene socks to retain heat. Hands should be held in the air and not immersed in the cold water.

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Learn ice bathing

Get into the cool water and do something good for your body. The positive effects of the cold experience on the body is enormous, but the risk of ice bathing should not be underestimated. Therefore, learn the beetle training from a trained coach. More about ice bathing and the right way to deal with the cold and how you can learn ice bathing professionally on peakwolf.ch.

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