Chill your way to better health with an ice bath.

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Experience the powerful health and resilience benefits of ice bath therapy for yourself.

There is a growing body of evidence backing up the immense benefits of immersing yourself in cold water for short periods of time. Ice bath therapy has been shown to improve athletic performance, increase circulation, enhance immune function, reduce stress, alleviate anxiety and even improve sleep quality.

Our ice bath sits between 5-10°C offering you one of the chilliest cold plunge pools around. While it may not be the most comfortable experience when you first start, you will quickly become addicted to how you feel after an ice bath session. Enduring the cold for short bursts is both invigorating and deeply relaxing. Plus it strengthens your mental toughness which translates to improved stress resilience and a greater capacity to cope with whatever life throws your way. And the good news is, the more you do it, the easier it gets to take the plunge.

Ice Bath Benefits Include

Improves recovery time

Ice baths and contrast therapy can help to reduce muscle soreness and inflammation, which can help to speed up recovery time after a workout or injury.

Increases circulation

The cold water in ice baths can constrict blood vessels, and then when switching to warm water, it causes them to dilate. This process can help to improve circulation, which can bring more oxygen and nutrients to the muscles.

Increases endurance

Regular use of ice baths and contrast therapy can help to increase endurance by allowing the body to better handle the stress of exercise and training.

Reduces risk of injury

Cold water or ice bath immersion has been found to help reduce muscle soreness, which in turn can help to reduce the risk of injury.

Improves mental focus

Cold water immersion has been found to improve mental focus and concentration by reducing fatigue, increasing energy and sharpening the mind.

Reduces inflammation

Cold water immersion has been found to reduce inflammation and swelling, which can help to reduce pain and improve joint function.

Boosts the immune system

Cold water immersion has been found to boost the immune system by increasing the production of white blood cells, which can help to fight off infection and disease.

Improves sleep

Cold water immersion has been found to improve sleep quality by promoting relaxation, reducing stress and anxiety and allowing the body to recover more efficiently.

Improves heart rate variability (HRV)

Immersing in an ice bath has been shown to help to balance the activity of the sympathetic and parasympathetic nervous systems, leading to increased HRV and greater stress resilience.

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2 men immersed in a P3 Recovery ice bath

Reach your fullest potential by embracing ice bath immersion therapy.

Group of people using the contrast therapy pools at P3 recovery

Ice baths are a great way to help you feel better after a tough workout or a long day. The cold water also stimulates the release of endorphins which are like natural painkillers in your body. With locations available in New Zealand, there's an ice bath near you.

For a more enjoyable experience and to optimise the benefits, we recommend using all four plunge pools in our immersion zone. Our unique design of four plunge pools (two varying temperature warm and two varying temperature cold) facilitates alternating between hot and cold (known as contrast therapy).

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Some of our most frequently asked questions

How long should I stay in an ice bath?

This will depend on entirely on you and your specific needs. When you’re first starting out with ice bath immersions, begin with briefer immersions. 1-4 minutes in the ice bath, followed by 1-4 minutes in the warm/hot water is ideal. As your body becomes more accustomed to the temperature changes, you can gradually increase the duration of each immersion if you wish to.

It is also important to note that the ideal ice bath immersion duration will depend on the intensity of exercise you engage with and your individual recovery needs. For example, if you are an athlete who engages in intense training on a regular basis, you may need longer durations of immersion. On the other hand, if you are someone who engages in moderate physical activity, shorter durations may be sufficient. If you’re concerned, a healthcare professional can provide guidance on the appropriate duration of immersion, as well as any necessary precautions or modifications to the therapy based on your individual needs.

How often should I come to P3 for an ice bath?

Ice bath therapy is a beneficial way to support your overall health and recovery, but it’s essential to start slowly and not overdo it. We recommend beginning with 1-2 sessions per week and gradually increasing the frequency as your body adapts to the changes in temperature. This approach will allow your body to adjust to the therapy without any adverse effects.

Ultimately, the frequency that works best for you will depend on your personal circumstances and schedule. Some of our customers come every day while others only make it once a week. Remember that every session of ice bath therapy counts, so whatever you can squeeze into your schedule is doing your body and your health a big old favour.

Are there any risks or precautions when using ice bath?

If you have medical conditions such as Raynaud’s disease or cold urticaria, it’s crucial to consult with your doctor before attempting an ice bath. These conditions can heighten sensitivity to cold temperatures, necessitating extra care. However, you can still indulge in warm pools, infrared saunas, and recovery lounges.

When beginning ice bath therapy, it’s advisable to proceed cautiously and gradually increase immersion times, especially in the cold plunge pools. If you experience any discomfort or uncertainty, it’s always prudent to consult with your doctor before continuing with contrast therapy.

Can I use ice bath for injuries?

Although ice baths can help alleviate pain and inflammation from injuries, it’s essential to use them properly, and depending on the injury, under the supervision of a healthcare provider. The cold and ice pools aid in reducing inflammation by constricting blood vessels, which can reduce pain and recovery time. However, it’s crucial to remember that ice baths, may not be suitable for everyone. People with medical conditions such as Raynaud’s disease or cold urticaria should avoid exposure to cold temperatures. If you have any pre-existing health conditions, it’s always a good idea to consult with your healthcare provider.

Can I use ice bath and contrast therapy if I have poor circulation?

Before attempting ice bath therapy, it’s crucial to take into account your personal health requirements and circumstances. Cold temperatures, in particular, can exacerbate symptoms of chronically poor circulation so it’s recommended that you speak with a healthcare professional beforehand if you have a medically identified circulation problem. You may prefer to stick to the warmer therapies on our menu.

If you’ve received clearance for cold water therapy from your healthcare professional and have poor circulation, it’s best to start gradually. Begin with shorter immersion periods and gradually extend them. You may also find it beneficial to warm up your body in a warm or hot plunge pool or infrared sauna before entering the cold or ice bath.

Can I use ice bath and contrast therapy if I am pregnant?

It is not recommended to engage in ice bath therapy during pregnancy due to the potential harm it may cause to both the mother and the baby. Although there are no known contraindications for ice bath immersion while breastfeeding, it is still advisable to exercise caution. We recommend consulting with your healthcare provider to receive personalised advice and guidance based on your individual situation.

What temperature are your contrast therapy plunge pools?

Our Hot Bath is between 35-40°C, Warm Bath between 28-34°C, Cold Bath between 10-15°C and Ice Bath between 5-10°C.

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