Ice Bathing RejuvenationCold water immersion therapy has been used over centuries in many cultures such as Japan, and the Nordic countries to aid in physical recovery, mental strengthening and immunity boosting. The physiological and mental benefits of an ice bath can be felt immediately and with frequent practice it doesn’t take long to feel the difference in your state of alertness and energy levels. For best results, it really is about the regularity and not the time you spend in it. The first health benefits start if you regularly step into an ice bath once a week.
It only takes just 3 minutes of regular immersion to reap the many benefits of ice bath therapy. This can include relieving sore or aching muscles, build mental resilience, reducing inflammation, improving metabolism and sleep, supporting the central nervous system and immune systems; by training the vagus nerves that are linked with the parasympathetic nervous system. Resulting in lower stress levels and aiding in tension and anxiety reduction. At Nova Holistic Spa we follow the Wim Hof Method when using the Ice Bath. The three pillars of this method focus on the breath, as controlled exposure to cold though temperature is modulated during the ice bath. Our wellness concierge staff can coach you in these procedures. Having someone there to monitor, coach and support you through the different levels of ice bath immersion is extremely beneficial and helps you get through it. 
PricesPrice individual use
5mins - $10 10mins - $15 15mins - $20 Polar Plunger Package 5 x 5min sessions - $75 5 x 10 min sessions - $100 5 x 15 min sessions - $150 |
The Benefits
The cooling effect of ice baths reduces inflammation and improves healing by changing the flow of blood and other fluids. As you sit in cold water, your blood vessels constrict; when you get out, they dilate (or open up again). The purpose of this process is to flush away metabolic waste. Use the ice bath as part of our Thermal Therapy Urban Oasis circuit, with our polar plunger package or use it as an add on to one of our other treatments. Nova Holistic Spa is the only place in Hobart where you can work on your wellness routine, through regular ice-baths and breathwork. If you’re someone who doesn’t like cold water (only 1:18 do) we invite you to explore our ice bath FAQs page to learn more about what to expect from this experience. We guarantee it’s an experience that you’ll find invigorating beyond compare! New and experienced ice bathers are welcome. *We recommend you consult with your regular physician before taking up an ice-bath regimine, to determine if any health concerns you may have might contraindicate ice-bathing for you, and, advise your best strategy of session regularity that’s right for you. |
FAQ Ice Bath
What is an Ice Bath?
An Ice bath is the process of immersing part of the human body in cold water for a limited time. In addition to the 10 to 15 minutes recommended by some, at Nova, we recommend two to ten minutes.
Some people refer to ice baths as cold water immersion, cold water therapy, cold therapy, and cold plunge. In addition to aiding physical recovery, ice baths provide many other benefits that athletes particularly, and non-athletes can also benefit from.
Our ODIN Ice bath is Australian designed and owned, and is the only one in Tasmania for public use (to the best of our knowledge). The ODIN ice bath water maintains a temperature of between 5-11°C and constantly utilises UV antibacterial light disinfection to control microbiomes.
Cold immersion and ice baths have been extensively studied by the National Library of Medicine (NLM), whose findings demonstrate a variety of scientifically-proven benefits:
Benefits
Physical Recovery:
An ice bath can change the way in which fluids like blood and lymph flow through your body. Your vessels constrict because of the cold, and open back up when your body warms up after the ice bath. This process helps to flush metabolic waste from your body, whilst also getting oxygen and nutrients to your muscles. Ice baths are now widely utilised for lowering inflammation after intense physical exercise.
Weight Loss:
Cold temperatures stimulate the activation of brown fat tissue throughout your body. Brown fat helps your body to generate heat as it burns off white fat. Therefore, taking regular ice baths helps prevent the accumulation of excess body weight; aiding weight reduction.
Increased Parasympathetic Activity:
Exposing your body to cold conditions on a regular basis can make you more resilient to stress. As your body adjusts to the cold, the vagus nerve is stimulated, which is connected to many important organs by means of the parasympathetic nervous system. The resulting increase in parasympathetic activity has positive effects on all kinds of conditions such as anxiety, depression, and gut problems.
Additionally, ice baths can reduce joint pain, ease muscle soreness, boost mental and physical resilience, improve moods, boost energy and productivity, and reduce inflammation.
Wim Hof Method
At Nova Holistic Spa we use the Wim Hof Method when using the Ice Bath. Basically, this method focuses on three key pillars to move through mental and physical blocks: breathing, focus, and controlled exposure to cold though temperature modulated ice bathing.
If you’re a beginner to Ice Bathing, we recommend booking one of our beginner polar plunge packs which includes a wellness concierge to coach you through it, as it’s important to ease your way through initially. It’s not about the amount of time you spend in the ice at one time, it’s about building up your resilience with it, using breathing techniques (such as the Wim Hof method) to stimulate the parasympathetic nervous system. Ice bath plunging is a skill, and to do it properly, having someone there to monitor and coach you through the different levels is extremely beneficial.
What To Expect In A Session
Please bring your swimwear.
The optimal ice bath temperature is 10 to 15 degrees Celsius. It’s recommended to soak in an ice bath for a total of no more than 2 to 5 minutes, with short intervals in the ice bath of 5-10 secs throughout this time. It is not recommended to spend any more than 5 minutes in the ice bath, unless you are an experienced ice plunger.
If you want to make your ice bath as enjoyable and effective as possible, you should consider some things first:
Price
Ice Bath Polar Plunger
5x5 mins (beginner) - $55
5x10 mins (intermediate) - $110
5 x 15 mins (experienced) $155
We advise that if you've never done ice bath immersion cold water therapy before to start slow and take the plunge in smaller (5sec) time increments over at least 5 mins and build up.
Cold water immersion therapy has been used over centuries in many cultures such as Japan, and the Nordic countries to aid in physical recovery, mental strengthening and immunity boosting. The physiological and mental benefits of an ice bath can be felt immediately and with frequent practice it doesn’t take long to feel the difference in your state of alertness and energy levels.
For best results, it really is about the regularity and not the time you spend in it. The first health benefits start if you regularly step into an ice bath once a week. Choose one of our packages to make it easier and help you commit to reaching mindfulness and an acute awareness of the importance of controlled breathing.
Limit 1 per customer
An Ice bath is the process of immersing part of the human body in cold water for a limited time. In addition to the 10 to 15 minutes recommended by some, at Nova, we recommend two to ten minutes.
Some people refer to ice baths as cold water immersion, cold water therapy, cold therapy, and cold plunge. In addition to aiding physical recovery, ice baths provide many other benefits that athletes particularly, and non-athletes can also benefit from.
Our ODIN Ice bath is Australian designed and owned, and is the only one in Tasmania for public use (to the best of our knowledge). The ODIN ice bath water maintains a temperature of between 5-11°C and constantly utilises UV antibacterial light disinfection to control microbiomes.
Cold immersion and ice baths have been extensively studied by the National Library of Medicine (NLM), whose findings demonstrate a variety of scientifically-proven benefits:
Benefits
Physical Recovery:
An ice bath can change the way in which fluids like blood and lymph flow through your body. Your vessels constrict because of the cold, and open back up when your body warms up after the ice bath. This process helps to flush metabolic waste from your body, whilst also getting oxygen and nutrients to your muscles. Ice baths are now widely utilised for lowering inflammation after intense physical exercise.
Weight Loss:
Cold temperatures stimulate the activation of brown fat tissue throughout your body. Brown fat helps your body to generate heat as it burns off white fat. Therefore, taking regular ice baths helps prevent the accumulation of excess body weight; aiding weight reduction.
Increased Parasympathetic Activity:
Exposing your body to cold conditions on a regular basis can make you more resilient to stress. As your body adjusts to the cold, the vagus nerve is stimulated, which is connected to many important organs by means of the parasympathetic nervous system. The resulting increase in parasympathetic activity has positive effects on all kinds of conditions such as anxiety, depression, and gut problems.
Additionally, ice baths can reduce joint pain, ease muscle soreness, boost mental and physical resilience, improve moods, boost energy and productivity, and reduce inflammation.
Wim Hof Method
At Nova Holistic Spa we use the Wim Hof Method when using the Ice Bath. Basically, this method focuses on three key pillars to move through mental and physical blocks: breathing, focus, and controlled exposure to cold though temperature modulated ice bathing.
If you’re a beginner to Ice Bathing, we recommend booking one of our beginner polar plunge packs which includes a wellness concierge to coach you through it, as it’s important to ease your way through initially. It’s not about the amount of time you spend in the ice at one time, it’s about building up your resilience with it, using breathing techniques (such as the Wim Hof method) to stimulate the parasympathetic nervous system. Ice bath plunging is a skill, and to do it properly, having someone there to monitor and coach you through the different levels is extremely beneficial.
What To Expect In A Session
Please bring your swimwear.
The optimal ice bath temperature is 10 to 15 degrees Celsius. It’s recommended to soak in an ice bath for a total of no more than 2 to 5 minutes, with short intervals in the ice bath of 5-10 secs throughout this time. It is not recommended to spend any more than 5 minutes in the ice bath, unless you are an experienced ice plunger.
If you want to make your ice bath as enjoyable and effective as possible, you should consider some things first:
- If you are sensitive to cold or have any medical conditions, speak to your doctor before cold plunging.
- Take some cold showers at home in the lead up to your ice bath session. This will help you understand how your body will react to the cold at a smaller level and help you manage your reactions later.
- Depending on your cold tolerance, you can start at 5-10 seconds and gradually increase the duration to 2 to 10 minutes.
- For the more experienced ice bather, 2 to 10 minutes is more than enough, although, beginning with 1 or 2 minutes is okay when you're just getting used to it.
Price
Ice Bath Polar Plunger
5x5 mins (beginner) - $55
5x10 mins (intermediate) - $110
5 x 15 mins (experienced) $155
We advise that if you've never done ice bath immersion cold water therapy before to start slow and take the plunge in smaller (5sec) time increments over at least 5 mins and build up.
Cold water immersion therapy has been used over centuries in many cultures such as Japan, and the Nordic countries to aid in physical recovery, mental strengthening and immunity boosting. The physiological and mental benefits of an ice bath can be felt immediately and with frequent practice it doesn’t take long to feel the difference in your state of alertness and energy levels.
For best results, it really is about the regularity and not the time you spend in it. The first health benefits start if you regularly step into an ice bath once a week. Choose one of our packages to make it easier and help you commit to reaching mindfulness and an acute awareness of the importance of controlled breathing.
Limit 1 per customer
Welcome to NovaSpa, your ultimate destination for holistic relaxation and rejuvenation. Our spa offers a wide range of services that focus on healing the mind, body, and spirit. Our experienced and professional staff provides personalized treatments designed to meet your individual needs.
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Thermal Therapy Urban Oasis
Thermal Therapy (Communal) Ice Bath Fire Infared Sauna Magnesium Spa Holistic Wellness Treatments Oxygen Air Pod Amethyst BioMat Holistic Massages SuperNova Signature Massage Zen Now (relaxation) Massage Champissage (Indian Head Massage) Zone Therapy (Reflexology) Sports Recovery/Remedial Massage Myotherapy Massage Prenatal Massage Lymphatic Massage Thermal Stone Massage |
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