Minus and minus equals plus? How ice bathing works

Minus and minus equals plus? That’s how ice bathing works in winter. Jumping into the cold water has many benefits for the body and mind, bringing you back to the present moment. We took a look at this unusual method of meditation. We also have some simple tips on how you can get into the cold water.

When you start researching ice bathing, you might think it was invented by Wim Hof. But that’s not the case. In many countries, after a session in the sauna, heated minds often roll happily in the snow. While some question the tradition, others are convinced of its health benefits. We also spoke to Kathi Klee, a passionate ice bathing enthusiast and yoga teacher.

The Iceman – Wim Hof

Born in the Netherlands, Wim Hof is not only making ice bathing mainstream, he is also making waves with his personal extreme achievements in the Guinness Book of Records with more than 20 world records, including climbing Mount Everest wearing only shorts and an oxygen mask.
While we shiver when we dip our little toes in cold water, Wim Hof seems to know no cold. His secret? Breathing exercises, yoga or stretching & cold therapy! Superpowers, as simple as that?
His breathing exercises are similar to hyperventilation, lowering pain receptors and creating an alkaline pH. It has also been shown to release DMT (dimethyltryptamine) – also known as nature’s most powerful hallucinogen.

Why is he doing this?
Wim Hof does not keep his secret to himself, but has set himself the goal of giving this “inner wisdom” back to humanity. He is not a preacher of a religion but bases his work on scientific research. These show that cold bathing has a performance-enhancing, mood-enhancing, pain-relieving, anti-inflammatory and pH-regulating effect.

It’s that easy – step by step to ice bathing

It doesn’t take much to become an ice bather. You can start simply by taking cold showers. In her book The Healing Power of Cold, Dr Josephine Worseck gives a step-by-step programme for cold showers as a cardiovascular workout. Each day you turn off the hot water tap a little bit more, and by the end you can take an ice-cold shower. Start by showering parts of the body that are further away from the centre of the body, such as the hands and feet, and slowly work your way up to the heart area. It is also important to calm your breathing, focusing on exhalation, to calm the mind and stimulate the parasympathetic nervous system.
She recommends cold showers and ice baths for the face, hands and feet as an ideal introduction to ice bathing. In her book, she shows you how to get started in 6 weeks. She also looks at different cold applications such as cold chambers, cryosaunas and ice baths. She also explains the benefits of cold training in a scientifically understandable way, such as restful sleep, increased well-being, strengthening of the immune system and much more.

Off into the cold water?

Yoga teacher, wild woman and ice bather Kathi Klee tells us why she regularly challenges herself.

Kathi, you are a certified yoga teacher, a self-proclaimed “wild woman” and an ice bather. How do these three disciplines complement one another?

I think there is something wild in everyone. We’ve just learnt to suppress it as much as possible so that we don’t hurt anyone in our lives. One day I decided to stop pretending and just live the wild and crazy side of me. From then on I felt more comfortable and freer. Cold bathing is a challenge that I “have to” master every time. The feeling afterwards is indescribable and I pat myself on the back for having done it again.

Where and how often do you go ice swimming?

I do it regularly at least once a week in Vienna or Carinthia. It depends on where I am and what water is nearby. In Vienna it’s the Alte Donau, in Carinthia it’s the Wörthersee that lures me into its cool waters. Every time I don’t plan to swim in the cold, but I’m near water, I think it’s a shame not to go in.
Do you prepare for cold water swimming by doing Wim Hof’s breathing exercises, for example?
Wim Hof’s breathing exercises are a wonderful preparation. For me, cold swimming is all about controlling my breathing and calming my mind. Especially in such unpleasant situations, it always comes back to the essentials: what are you doing right now? Are you trying to strengthen yourself mentally so that you can overcome this obstacle, or are you too comfortable and don’t even try?
It helps me to apply this metaphor of the cold bath to my everyday life and I have learnt how to deal with unpleasant situations: take a deep breath, look at the situation and then act.
It wasn’t easy at first, but I learned to prepare myself by doing breathing exercises and mental affirmations. Now I don’t find it so difficult. I also prepare for the cold with friends – it’s more fun together and it builds team spirit.

What are the short and long term benefits of swimming in cold water?

Apart from the fact that it contributes significantly to your health and immune system, it’s the feeling afterwards that I love so much. Once you’ve got over the initial shock of the cold and your breathing becomes calmer and calmer, you start to feel yourself intensely. I am 100% in the moment and think of nothing else. I’m in my body more than usual and I can feel every cell. When you get to the point where the water doesn’t feel wet and you feel like you’re just floating – that’s an exhilarating moment that I wouldn’t want to miss. Of course, in yoga you’re also aware of the moment and feeling your body, but anyone who’s done ice swimming knows what I mean when I say you feel like a new person. As soon as you come out, dry yourself off and the corners of your mouth pull back towards your ears, this inner warmth spreads. This warmth or this life is always there, it’s just that we don’t appreciate it so much in everyday life.

In cities like New York and London, pioneering yoga studios are already combining sessions with ice baths. Dynamic Vinyasa, followed by a cold bath and then relaxing in Shavasana in front of the fireplace? At least the first and last parts sound tempting.
The New Year is upon us, and with it good intentions. Perhaps one or two of you will be inspired by Wim Hof & Kathi and become ice bathers in the New Year?

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