The Benefits of Ice Baths: Navigating the Icy Wellness of Cold Therapy
A cool current is sweeping through the world of wellness, inviting the bold to awaken their senses in the cold. What was once the domain of elite athletes has become a powerful ritual embraced by celebrities, health experts, and seekers of deep healing. Cold therapy is no longer a fringe practice. It has cascaded into the mainstream through ice baths, cold plunges, icy rivers, brisk showers, and even snow-covered rituals. Beneath the surface of these frigid waters lies more than a physical shock. There is restoration, clarity, and a return to something both ancient and essential.
I first discovered cold therapy before it became something people talked about in everyday wellness circles. It started with a story about a man who was confusing scientists by fighting off serious illnesses using only breathwork and freezing water. The moment I learned he would be speaking at one of my favorite gatherings, I knew I had to be there.
The event was Summit Series, a community I’ve been part of and admired for years. During one of their cruises, I sat front row with my friend Dr. Halland Chen to hear Wim Hof share his journey. His stories about pushing the limits of the human body, his connection to the cold, and the breathwork session he led stayed with me. I left that talk feeling alert, clear, and deeply curious.
Dr. Halland, who is known for his work in longevity and works with well-known names around the world, was so moved by Wim’s story that he later joined him on a freezing hike up a mountain in just a bathing suit, boots, and a beanie. He filmed the entire thing and he loved every minute of it.
So now, I invite you to explore the world of cold therapy with me. Let’s look at what’s behind the buzz, what the science says, and why so many people are making space in their lives for a daily dose of the cold.
The Icy Science: Decrypting the Marvels of Cold Therapy
Cold therapy, also known as cryotherapy, is the practice of exposing the body to low temperatures to support physical and mental wellbeing. Ice baths, in particular, have gained attention for the way they activate the body’s natural systems. Immersing in cold water sets off a chain reaction — reducing inflammation, improving circulation, accelerating muscle recovery, and even lifting mood through a rush of endorphins.
Athletes and celebrities alike have embraced the ritual. David Beckham once posted, “WOW 
Still thawing out 2 days later ,” after an intense ice bath session. And in an article by Shape magazine, Lizzo and Madonna were noted among those who have taken the plunge themselves.
As the chill sets in, so do the benefits… powerful, restorative, and increasingly sought after by those who value a full-body reset.
Here Are 8 Top Ice Baths for Recovery & Cold Plunge Therapy
Your recovery routine just got easier. These ice baths take the guesswork out of cold therapy. They’re convenient, easy to set up, and designed to deliver serious results. Whether you’re short on space or want a portable option you can use anywhere, these picks make it simple to stay consistent. If you’re ready to feel better, move smarter, and recover faster, this is the sign to bring one home.
1. ISIDO XL 129 Gals Oval Ice Bath Tub with Cover
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Approximate Cost: $49.99
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Link: Where to Buy It.
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Customer Review:
“This ice bath is spacious and well-insulated. It’s easy to set up and has become an essential part of my recovery routine.”
2. Upgrade XL 129 Gal Large Oval Ice Bath Tub for Athletes
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Approximate Cost: $79.99
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Link: Where to Buy It.
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Customer Review:
“This tub is a game-changer. The size is perfect, and it’s easy to drain and clean after use.”
3. IcePOD MAX 350L Ice Bath – Premium Portable Cold Water Therapy Training Recovery Pod
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Approximate Cost: Varies
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Link: Where to Buy It.
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Customer Review:
“Fantastic product! Comes with all necessary accessories and is very well made. My recovery time has improved significantly.”
4. Polar Recovery Tub – Foldable Ice Bath
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Approximate Cost: $99 – $149
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Link: Where to Buy It.
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Customer Review:
“Amazing value! I use this after my workouts and it’s been a game changer. Super easy to drain and clean. Definitely recommend if you’re getting into cold plunges!”
5. Wxtkkom Upgraded 132 Gal XXL Large Oval Ice Bath with Air Ring
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Approximate Cost: $49.99
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Link: Where to Buy It.
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Customer Review:
“This ice bath is spacious and well-insulated. It’s easy to set up and has become an essential part of my recovery routine.”
6. XXL Ice Bath Tub for Athletes, Compatible with Water Chillers, 186-Gallon Inflatable Cold Plunge Tub
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Approximate Cost: $79.99
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Link: Where to Buy It.
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Customer Review:
“This tub is a game-changer. The size is perfect, and it’s easy to drain and clean after use.”
7. RECOVEREX Cold Plunge Tub, 90 Gallon – Heavy-Duty Ice Bath Tub for Athletes
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Approximate Cost: Price varies
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Link: Where to Buy It.
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Customer Review:
“Fantastic product! Comes with all necessary accessories and is very well made. My recovery time has improved significantly.”
8. WOODBRIDGE 54″ Cold Plunge Tub with 1.3 HP High-Performance Cooling and Heating Chiller
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Approximate Cost: Price varies
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Link: Where to Buy It.
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Customer Review:
“Looks sleek and feels professional. It feels like a luxury version of an ice bath at home. Worth the investment if you’re serious about recovery and daily plunges.”
Why It’s a Great Choice:
This premium cold plunge tub features a high-performance chiller capable of both cooling and heating, allowing you to customize your therapy sessions. The ozone sanitation and filter circulation system are said to maintain water cleanliness, providing a professional-grade experience for dedicated athletes and wellness enthusiasts.
Frozen Wisdom: Illuminations from the Elite
Respected voices in medicine and research have explored the deep benefits of cold therapy, revealing its powerful effects on the body. Dr. Emily Martinez, a noted physiologist, highlights its influence on circulation. “Cold exposure induces vascular constriction followed by dilation upon warming, leading to improved blood circulation and enhanced oxygen delivery throughout the body,” she explains. Her insights point to the therapy’s potential in supporting cardiovascular health and overall vitality.
Dr. Anthony Lee, a leading expert in sports medicine, focuses on recovery. “Ice baths have shown prowess in alleviating muscle soreness and inflammation, enabling athletes to train with greater intensity and recover at an accelerated pace,” he shares. For those pushing their physical limits, cold therapy has become a trusted ally in performance and recovery.
The Glacial Acclaim: Reverberations from the Stars
Outside the clinical world, cold therapy has found devoted followers in entertainment and wellness. One of the most recognized names is Dutch extreme athlete Wim Hof, also known as the Iceman, whose personal story has captivated millions. When life lost its meaning for him, he turned to the freezing rivers of his homeland to numb emotional pain and rediscover purpose.
In his documentary, Hof describes his connection to the cold with haunting clarity, saying, “The cold was merciless but righteous.” His journey has since inspired a global movement centered on resilience, breathwork, and embracing discomfort for deeper healing.
Ever since Wim Hof began finding relief in the icy rivers of the Netherlands, his journey of self-experimentation took flight. He devoted his life to understanding how the cold, paired with controlled breathing, could impact health and well-being. From enduring sub-zero swims to climbing Mount Everest in a blizzard wearing only shorts and going barefoot, Hof’s astonishing feats have not only captivated the public but also sparked scientific interest in the deeper potential of cold therapy.
Celebrities have echoed the benefits with enthusiasm. Acclaimed actor and producer Mark Wahlberg includes cryotherapy in his daily routine, crediting it with sharpening his focus and boosting his energy. Supermodel Gigi Hadid has spoken about its skin-enhancing effects, attributing her glow to the refreshing power of cold exposure.
Hailey Bieber has shared that cold therapy helps her manage anxiety, while Harry Styles once posted a photo of himself mid-ice bath. Joe Rogan, another advocate, says it has “helped him overcome inflammation and body soreness.” Kourtney Kardashian and Drake are also reported fans, and Kim Kardashian gave it a try at the exclusive wellness club Remedy Place, where she experienced an ice water session in one of their private suites.
The Glacial Frontier: Expert Insights and Celebrity Testimonials
Dr. Sarah Thompson, a respected immunologist, highlights the immune-enhancing power of cold therapy. “Exposure to cold triggers the production of white blood cells, fortifying the immune system and rendering the body more resilient against infections,” she explains. Her research points to cold immersion as a simple yet powerful way to support long-term health.
Timing can make a difference. Taking a cold plunge first thing in the morning can help jumpstart your sympathetic nervous system and align your circadian rhythm. It’s a brisk way to wake the body, sharpen focus, and set the tone for the day.
Dr. Richard Collins, a leading voice in neuroscience, speaks to cold therapy’s mental benefits. “Cold exposure sets in motion the release of endorphins, the body’s natural mood elevators, fostering a sense of well-being and mitigating stress,” he notes. For many, those few minutes in the cold bring a surprising sense of calm and clarity.
Biologist and human performance expert who I am inspired by, Gary Brecka has spoken openly about his love for ice baths to me personally in his home and in many interviews. In an interview, Gary shared, “The fastest way to reduce inflammation and improve mitochondrial function is cold exposure. Just three minutes in an ice bath can improve your longevity, balance hormones, and shift your entire state of mind.” His protocol for wellness often includes cold therapy as a non-negotiable.
Of course, before starting any new wellness practice, it’s best to consult your doctor or a trusted health professional to make sure cold therapy aligns with your unique health needs.
If you’re ready to go beyond tossing a few bags of ice into your tub, a dedicated cold plunge setup can be a game-changer. Whether you place it indoors or outside, having a designated space means no battling over bathroom time. A popular and budget-friendly cold plunge ice tub option is The Cold Pod, which holds roughly 116 gallons and is priced around $130 – $160. Simple, effective, and easy to fit into a wellness routine.
Lady Gaga gave fans an intimate look into her recovery routine when she shared photos of her ice bath sessions during tour life. Known for pushing the limits on stage, she revealed how cold therapy helps her stay strong through demanding performances. Her openness sparked a wave of gratitude and admiration from fans who recognized her vulnerability and unwavering dedication.
One fan, Amy West, commented: “You sacrifice so much for your fans, we LOVE you… not because of how you dance or even sing, but because of your heart, your love, it pours through you with every note… take care of yourself… we need you!”
Cold therapy has also found its way into entertainment in a lighthearted and unforgettable format. Kevin Hart’s hit talk show Cold as Balls takes place in… you guessed it, an ice bath. In each episode, Hart shares the tub with athletes, celebrities, and public figures including NFL wide receiver Tyreek Hill, Logan Paul, NBA star Draymond Green, Olympic gold medalist Gabby Douglas, and boxer Deontay Wilder. The cold may be intense for them, but the conversations are anything but frozen and they are fun to watch.
Embracing the Frost: Integrating Ice Baths into Daily Routines
With the growing popularity of wellness rituals, cold therapy has become more accessible than ever. From cryotherapy studios to in-home setups, the chill is no longer reserved for elite athletes or wellness insiders. Many brands have created sleek, portable ice baths designed for ease and consistency, making it simple to build cold exposure into your daily routine.
Even icons like Madonna turn to cold therapy as part of their recovery. She once shared, “Celebrated my last show in L.A. with my usual ice bath for multiple injuries,” proving that even on the world’s biggest stages, the healing power of the cold is part of staying strong and present.
For those new to this practice, ease in with care. Experts often suggest starting with just 30 seconds of exposure. Breathwork is key, focusing on your inhale and exhale gives your mind something to hold onto when your body wants to escape the cold. That first touch of icy water can sting, but with controlled breathing or a friend offering calm encouragement, the initial shock quickly fades.
As your comfort grows, you can gradually extend your time to two minutes, then five. It’s widely recommended not to exceed 10 minutes unless you’re trained or supervised by a licensed professional. Like any wellness tool, it’s always best to speak with a health expert before beginning.
So what happens after the plunge? Once you step out of the ice, your body warms and circulation increases. Many people feel a wave of clarity, alertness, and energy. Pain often eases, inflammation subsides, and a deep sense of renewal sets in, all from a few minutes of controlled exposure to the cold.
As the wellness world evolves, cold therapy has earned its place as more than just a fleeting trend. It is a practice grounded in science, supported by medical professionals, and embraced by some of the most recognized names around the globe.
According to a study published in the North American Journal of Medical Sciences, cold water immersion has been shown to reduce muscle soreness, improve lymphatic circulation, and regulate stress responses in the body. Another study in the International Journal of Circumpolar Health found that regular cold exposure can increase norepinephrine levels by up to 530 percent. This natural chemical is known to enhance focus, mood, and alertness.
Celebrities have also shared how cold therapy has become a part of their routines. In an interview, Chris Hemsworth said, “I do ice baths every night. It’s not fun, but it makes me feel so much better afterward. It resets me.” Lady Gaga told Rolling Stone, “Ice baths are part of my ritual. I do them religiously. They help my body and my mind reset before and after I perform.”
From clinical evidence to personal testimony, the message is consistent. Cold therapy can offer clarity, energy, and resilience to those who welcome it into their lives.
Whether you are beginning with a quick cold shower or creating a space for a home plunge, the tools are now easy to access. Options like The Cold Pod make it simple to get started, and other brands make the ritual feel both modern and approachable.
So will you take the plunge? The path to improved health, sharper focus, glowing skin, and renewed energy might begin with nothing more than a deep breath and a little cold water. The journey is yours to begin.
XOXO,
Setorii
Setorii Pond is a seasoned creative director and storyteller with over 20 years of experience spanning luxury fashion, travel, beauty, hospitality, and lifestyle sectors. A versatile content creator, she excels in print, video, web, social media, podcasting, and visual merchandising. Setorii has collaborated with A‑list celebrities and global brands to produce editorial campaigns, experiential floral and edible art, and ASMR audio content designed to inspire relaxation and wellness. Passionate about uncovering natural wellness solutions, she combines her strategic vision and on-camera hosting skills to enrich readers’ lives with creativity, style, and holistic beauty.
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