Can ice baths benefit your mental health? What the science says

Physical Wellbeing

Oct 13

Written By Calm Editorial Team

Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA

Ice baths are trending, but the mental health benefits may not live up to the hype. Here's what to know about ice baths, how to try one yourself, and 12 supportive alternatives.

Have you ever noticed that the shock of jumping into cold water is sometimes quickly replaced by feeling refreshed and invigorated? Maybe at first, your breath catches and you feel tense, but as you get used to that cold pool, or refreshing ocean water, it suddenly feels wonderful.

This sort of experience is part of the reason that ice baths and cold plunges have become increasingly popular. While athletes have been using this technique for decades, the average person is now more likely to use the cold pool at the spa, or jump into the ocean or a lake during the fall and winter months. The idea is that exposure to cold water helps boost mental and physical health… but is this true?

While the scientific evidence isn’t fully formed yet, there is research to suggest that cold immersion can impact the nervous system positively. Which may explain why people feel calmer and more clear after a cold plunge. If your curiosity is piqued and you want to try an ice bath, here’s everything you need to know before taking the literal plunge.

What is an ice bath?

You’ve probably heard about ice baths or cold plunges online or in the media. While they may sound fancy, the truth is an ice bath is simply immersing your body in very cold water, usually chilled to between 50–59°F. Some people toss bags of ice into a bathtub, or use stock tanks or barrels in their backyard. Others might submerge into natural bodies of water during the colder months of the year.

Traditionally, athletes have turned to ice baths after tough workouts, believing they help reduce muscle soreness and inflammation. But more recently, the practice has spilled into everyday wellness routines. The practice experiments with how cold exposure might sharpen focus, shift mood, and build resilience — if you can sit through a few minutes of freezing water, then maybe you can handle the rest of your day, too.

What are the mental health benefits of ice baths?

When it comes to the mental health benefits of an ice bath, the conversation usually revolves around mental clarity, increased focus, and increased energy. But for the time being most of this evidence is purely anecdotal. Here are a few of the benefits that some ice bath enthusiasts describe:

Mood boost through endorphins: The shock of cold can trigger “feel-good” chemicals in your body, which might explain the lift some people feel afterward.

Stress regulation and the vagus nerve: Cold exposure may stimulate your vagus nerve, which helps calm your body after the initial jolt.

Anxiety and depression research: Small studies suggest potential support of anxiety or depression, but the evidence is limited and not strong enough to recommend ice baths as an official treatment.

Mindfulness in discomfort: Sitting in cold water demands you to focus on your breath and body. This can feel grounding, much like meditation. You are literally forcing yourself to stay in the moment.

What the research doesn’t say

It’s important to note that studies on ice baths are often focused on physical recovery rather than mental health outcomes.

The evidence that they provide lasting improvements for conditions like anxiety or depression is still very new and needs to be studied further. Some people describe them as offering a temporary reset, while others say that the shock of the cold is more stressful than soothing.

Also, most importantly, if you have a heart, blood pressure, or respiratory condition, are pregnant, or take medications that affect circulation, check with your doctor before adding ice baths into your routine.

How to try cold plunging: 7 tips for safe ice baths

The best way to experiment with cold plunges is to take it slow and to be mindful of your limits. Here are seven tips to get started, all of which prioritize your safety:

Start cool, not cold: Begin with cold tap water, around 60°F, and skip the ice at first. Then work down in temperature if it feels tolerable.
Keep it short: Most people stay in for 2–5 minutes. But if you’re a beginner, start with 30–60 seconds. This is enough time to feel the effects without overdoing it.
Breathe through the shock: Focus on slow inhales and long exhales to calm your system and avoid hyperventilating.
Ease in gradually: Try dipping your legs in first. You could also practice with cold showers before attempting a full plunge.
Plan your warm-up: Have clothes, blankets, or a warm drink ready. Make sure to warm up gently with dry layers and light movement.
Choose your timing: Morning plunges can energize you, while post-workout dips may aid your recovery. Also, try to avoid late-night plunges as they can make it harder for you to sleep.
Know when to skip: If you have heart or circulation issues or are pregnant, skip this practice. And if you start to feel numb, listen to your body and get out of the water.

12 alternatives to cold therapy for mental health

As popular and trendy as they are, ice baths and cold therapy aren’t for everyone. If you’d like to get the mental health benefits but aren’t sold on the cold, here are 12 other options that can offer similar stress relief without a full plunge.

1. Breathe to downshift your nervous system

Slow, structured breathing can nudge your body from fight or flight into rest and digest.

To do this, inhale through your nose for four seconds, hold for four seconds, and then exhale for four seconds.

💙 Take a moment to settle into your body by listening to Pause to Breathe with Prof. Megan Reitz.

2. Practice micro-movement

Short bursts of activity raise endorphins and burn off stress hormones.

To get your blood pumping, set a 10-minute timer and walk briskly around the block, climb stairs for five minutes, or do three mini circuits of 10 squats, 10 sit ups, and 10 squats.

3. Explore gentle temperature “micro-doses”

If a full cold plunge is too intense, use smaller and targeted temperature shifts that still feel invigorating.

You could run cool water over your forearms for 60 seconds, hold a chilled compress across your cheeks for 30 seconds, or sip ice water while slowly breathing.

4. Shift your shower temps

Alternate warm and cool water for a milder version of cold exposure during your showers.

Start warm for two minutes, switch to cool for 60 seconds, repeat 2–3 times, and end on cool if you want an energy boost. But keep your face out of the stream at first, and focus on steady exhales.

💙 Prepare yourself to get used to a little discomfort by listening to Cold Showers with Jay Shetty.

5. Try heat for calm and muscle release

Warmth can be just as regulating for some nervous systems and help soothe sore muscles.

Try a 10–20 minute soak in a warm bath, a heating pad on tight shoulders, or a sauna session. But skip the heat if you’re lightheaded, dehydrated, pregnant, or have heat-sensitive medical conditions.

6. Get some sunlight

Morning light helps set your body clock and can stabilize your mood.

Aim for 10 minutes of outdoor light within an hour of waking. You could also sit under a tree, stand on a balcony with plants, or walk around the block for 10 minutes during your lunch break.

7. Make some vagus nerve-friendly sounds

Gentle vibration in your throat can stimulate the vagus nerve and promote a sense of calm.

So, hum your favorite song for two minutes, sing along to one track in the car, or gargle water for 30 seconds.

8. Practice grounding

When stress is spiking, anchor your attention to the present with a sensory check-in.

Try the 5-4-3-2-1 grounding technique by naming five things you see, four you hear, three you feel, two you smell, and one you taste. You could also keep a textured grounding object in your pocket like a smooth stone.

9. Try social micro-connections

Community can be a powerful regulator. One good rule of thumb is to do the “3×10,” which is three ten-minute connections per week.

Some short connections you could do are sending a voice memo, inviting a coworker for a walk-and-talk, or texting a friend, “Thinking of you. No need to reply.”

10. Practice mindful eating

Eating with awareness can help you tune into your body’s needs, and it supports your mental wellbeing in the process. Plus, stable blood sugar helps support your mood.

To make sure you feel your best, have snacks with protein, fiber, and fat. For example, you could have peanut butter with apples, greek yogurt with berries, or hummus with carrots.

11. Have a low-lift wind-down routine

It’s hard for your brain and body to jump from work or play right into sleep so try to create a 15-minute period of relaxation before bed.

To create a wind-down routine try dimming the lights, putting your phone on the charger across the room, and practicing a few minutes of stretching and deep breathing.

12. Seek professional support (if needed)

If your anxiety feels constant or hard to manage on your own, reach out to a licensed therapist. They can help give you better tools to cope and build your resilience.

With that said, if cost is a concern, consider exploring local community mental health clinics or nonprofit organizations that offer sliding-scale fees based on income. There are more affordable options out there than you might think.

Ice bath benefits FAQs

Can ice baths actually relieve stress and anxiety?

For some people, ice baths can relieve stress and anxiety. The shock of cold water can force your attention onto your breath and body. As a result, it pulls focus away from your racing thoughts and the body can then shift into a calmer state. This can feel like a temporary reset.

However, the research on cold therapy is still limited, and what works for one person might feel uncomfortable or even stressful for another. In general, ice baths should be seen as a tool and not a guaranteed solution for managing anxiety.

How do ice baths boost mood?

The main theory behind cold immersion is that it encourages a rush of chemicals in your brain, including endorphins and norepinephrine. This can then leave you feeling energized and uplifted.

The vagus nerve may also play a role because it helps to calm your stress response and create a temporary sense of balance.

How long should an ice bath last?

Most experts recommend keeping it between two and five minutes. This is long enough for your body to adapt to the cold without risking hypothermia or strain on your cardiovascular system. But if you’re a beginner, consider starting with just 30 seconds and then gradually building your tolerance over time.

It’s important to note that staying in longer and pushing yourself too far can be dangerous. It’s much better to leave the experience feeling slightly challenged but safe, rather than shivering uncontrollably and worrying you’ve pushed yourself too far.

Is cold water therapy safe for everyone?

It’s not. People with heart conditions, high blood pressure, circulation problems, or respiratory issues should avoid ice baths unless cleared by a doctor. Pregnant people and children should skip this practice as well.

Even healthy individuals need to approach cold plunging with care. Everyone should start gradually and pay close attention to how their body responds before diving in.

What are the risks of ice baths?

The most common risks are hypothermia and fainting, especially if someone stays in too long or doesn’t warm up properly afterward. Cold water can also cause blood vessels to constrict, which may raise your blood pressure and stress your heart.

There’s also the risk of slipping or falling when climbing into or out of a tub. These risks highlight why caution and preparation are so important when you’re doing a cold plunge.

What are some good alternatives to ice baths?

Breathing practices, like slow diaphragmatic breathing, can activate your vagus nerve and promote calm in a similar way to ice baths. Also, contrast showers, which are alternating between warm and cool water, can provide a milder form of cold exposure.

Another good option is simple outdoor movement, like walking briskly in cool air. Doing an activity like this can boost your mood and help regulate stress without the intensity of an ice bath.

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Calm Editorial Team