The Ice Bath

Ice Bath Beginnings

The practice of deliberate cold exposure has existed for thousands of years. In fact, some instances of cryotherapy date as far back as 2500 BCE when the Egyptians would use cold to treat inflammation & injuries (Freiman, 2005). We later find this practice ongoing in 3500 with references in the Edwin Smith Papyrus & writings by Hippocrates. Moving forward, ancient civilizations such as the Greeks & Romans were known to use cold water as a part of their health & wellness therapy routines. For example, Roman physician Claudius Galen used cold water immersion as a treatment for fever- specifically advocating for its use with tertian fever (Allan et al., 2022). However, the use of this practice did not stop here.

Cold Immersion Practices Through History

Ice baths continued to exist beyond these ancient practices through history. James Currie continued to prove the value of hydrotherapy through his own "water cure establishment", investigating the influence of cold on body temperature, pulse, respiration & other parameters. Later in the early 1930s, the cold-pressor test was developed by Dr. Edgar A. Hines Jr. to study blood pressure variability, expanding our understanding of the physiological response of cold-water immersion. It was then investigated in the 1960s, along with the work of D H Clarke, for benefits of post-exercise recovery. Around this time, it was also beginning to be recommended for the therapeutic treatment of musculoskeletal injury. Across the globe, in other countries such as Japan, whole body cryotherapy chambers began being built & they eventually became popular for sports recovery in the early 2000s (Allan et al., 2022).

Since then, there has been a surge of cold therapy as a popular biohacking & holistic health practice. This was especially popularized by Wiff Hoff, an influencer in breathing exercises & cold exposure methods. Joe Rogan, a famous podcaster, also contributed to the recent surge & its recognition as a more common practice.

Joe Rogan is quite the Morozko fan. He speaks highly of the resilience that cold plunging builds & how a solid discipline of cold therapy positively influences other areas of his life as well.

According to Joe, he does colder temperatures because "it sucks more"- which is precisely how we can improve our strength both mentally & physically. He keeps his own Morozko Forge at 34 degrees daily. Since the summer of 2021, he often features scientists, athletes & comedians on his podcast "The Joe Rogan Experience" to further explore these benefits.

In the recent rise of cold plunge exposure, ice baths are now modernly used for not only athletic recovery, but also for their potential mental health & immune benefits. While the method of application & treatment focus has changed over time, the mechanism of action has remained the same (Allan et al., 2022).

Cold Therapy Science

The main mechanism of response when undergoing cold therapy is physiological. This is due to the immediate constriction of blood vessels upon entering the ice bath, followed by rapid vasoconstriction when exiting. This acts as a "pump" for the body's circulatory system. The key method at play is the body's dynamic thermoregulatory response to the sudden temperature change, resulting in several interconnected benefits & healing mechanisms.

You can browse further articles on the research & understanding of cold therapy here.

Ice Bath Benefits

Cold therapy offers extensive benefits physically, mentally, physiologically & even emotionally. Ice baths can help with inflammation, accelerate muscle recovery & flush out metabolic waste from tissue. They can also help with mental resilience, improving stress tolerance & focus, & boost mood through the release of endorphins & dopamine. Along with this, ice baths can stimulate the immune system, activate brown fat metabolism & aid the body in various systems, such as circulation & neurogenesis.

As read in "Ice Bath Science: Facts, Myths, and Mysteries", there have been studies done with ice baths as the treatment method for several illnesses including Hashimoto's thyroiditis, type 2 diabetes, multiple sclerosis & even allergies. Ice baths have also proven effective in case studies regarding athletic performance & low testosterone.

Research has shown that metabolic therapies (like cold plunging) are actually more effective than FDA-approved medications, & ice baths have helped in case studies for depression, anxiety & heart rate variability (HRV).

How to Ice Bath

When beginning your ice bath practice, there is no right formula. However, in the article "Guide to Optimal Ice Bath", it is recommended when starting to go cold enough to gasp & long enough to shiver. The gasp reflex, initiated by the cold shock response, tells us that the sympathetic nervous system has been activated. Once the muscle begins shivering, we know that the body has been signaled to recruit brown fat.

There are some contraindications & dangers to cold therapy to be aware of. "The Dangers of Deliberate Cold Exposure (Ice Bath Safety)" explains that the most common dangers include drowning, hypothermia & heart attack. Other contraindications may include hypertension, heart arrhythmia, anorexia, cold urticaria, & anti-depressants. These situations & medications should be reviewed as needed before beginning any cold therapy practice.

Morozko Ice Baths

Morozko has various ice bath models dependent upon individual wants, needs & goals. Each ice bath is handcrafted in Phoenix, AZ. From carefully selecting each wooden stave to testing the final product, Morozko holds the vision of "taking charge" in all that we do. We believe that the body holds immense power to heal itself, if only given the freedom & proper environment to do so. As the next best thing to nature, Morozko offers exactly that.

To further browse our ice baths, consider some of the products below, or click here.

References

Allan R, Malone J, Alexander J, Vorajee S, Ihsan M, Gregson W, Kwiecien S, Mawhinney C. Cold for centuries: a brief history of cryotherapies to improve health, injury and post-exercise recovery. European journal of applied physiology. 2022 May;122(5):1153-62.
Freiman A. History of cryotherapy. Dermatology Online Journal. 2005;11(2).