“Embarrassment is the cost of entry. If you aren't willing to look a foolish beginner, you'll never become a graceful master.”
Welcome to Riviera Frost,
We're glad to have you here and congratulate you on stepping out of your Comfort Zone.
Before we provide you with a brief guide with tips for a safe and positive experience guided by a Thermalist from the Soeberg Institute, there are a few questions we suggest you consider.
What brought you here?
Are you seeking a challenge? Are you dealing with chronic health issues? Do you battle depression and anxiety? Are you looking to overcome an addiction? Do you wish to improve your testosterone levels? Or you seek recovery as an athlete or wish to indulge in recreation?
All these reasons are valid. You might seek a challenge, want to explore, get healthier, or recover. But, the next crucial question is:
What do you hope to achieve with this experience?
It is crucial to comprehend the reasons motivating us to willingly subject ourselves to extreme cold and to define what we aim to accomplish from it.
From my perspective, there are three ways in which ice baths can be utilized:
1 - Recreational: For fun, facing a challenge, or experiencing something new and documenting it.
2 - Therapeutic: To address physical or emotional ailments, such as acute or chronic pain, injuries, muscle recovery for athletes, and mental health issues like depression and anxiety, among others.
3 - Spiritual & Wellness: To explore our inner selves, face personal crises, and seek conscious inner growth.
It is essential to clearly understand why you want to immerse yourself in an ice bath and share it with us. Each person should customize the experience and approach it in a personalized way.
Each person is unique. The ice bath and the Breathwork do not follow a universal recipe.
The temperature and duration may vary for each person. Although the benefits are big, it may not be right for you now.
We need to understand why you joined us and what you hope to gain.
Whether it's your first time or you're a veteran, it's always important to proceed with caution.
What to expect during the ice immersion:
1 - Cold Shock: The first minute is the most intense. Your body and mind will be in a state of shock, and you will feel tingling, pain, anxiety, and a burning sensation on your skin.
My advice is simple: just survive and let your body adapt as it can. After the first 30 to 45 seconds, we will support you with your breathing to help you get through that first minute and regain control.
"Don't quit before the miracle happens."
2 - The Walls: The first wall is the pain in your hands and feet, which can become very intense, but it poses no danger or harm. We will focus on breathing exclusively through the nose, in a deep, slow, and controlled manner. Gradually, we will achieve an exhalation that is longer than the inhalation.
3 - Acceptance, relaxation, and peace: This is the beautiful part of ice baths when the parasympathetic system is fully active and releasing all the positive chemicals we desire.
4 - After leaving the ice bath: You will feel numbness and notice the blood gradually returning to your entire body. You will experience tingling and, gradually, a sense of euphoria and accomplishment for having overcome something difficult.
Thats why we are here.
That said, here are some guidelines to follow before your ice immersion.
“A man goes to knowledge as he goes to war: wide-awake, with fear, with respect, and with absolute assurance. Going to knowledge or going to war in any other manner is a mistake”
You must fast for 3 hours
It is important to practice ice immersion or ice bath on an empty stomach; a fast of 2 to 3 hours is mandatory. This is to avoid indigestion. It can cause problems that stop your body from regulating its temperature.
Avoid alcoholic beverages or drugs.
It's vital to come to your senses. Alcohol or drugs can hurt your body. They can make it hard to regulate temperature or make good decisions. They also hurt your perception of the experience.
It is also important to come without a hangover. Or, after staying up all night in leisure. It will affect your circadian rhythm and the body's response to regulate temperature.
Come with a positive attitude. Bring humility and a mind ready for a tough challenge
It's important to respect the elements, set aside ego, and focus on enjoying the experience. This is not a competition; it's a personal experience where beating times, temperatures, and records have no place.
There are no winners or losers, only learning. This is a marathon, not a sprint, and health and safety are paramount.
Come to the immersion in good health
Although ice baths are very safe when guided by a trained person, they are not suitable for everyone.
People with uncontrolled blood pressure, diabetes, asthma, or heart problems should avoid them. Unless their doctor has given them permission.
One should not forget that ice baths stress the body. So, be cautious. Always consult your doctor before trying them. Do so if you have a medical condition or doubts about if they are right for you.
Staying hydrated is crucial
It's important to be well-hydrated. You should avoid stimulants like pre-workouts or too much caffeine. A little coffee, green tea, and black tea before the ice bath is fine. They sensitize the neurotransmitters that absorb dopamine. But, too much can create extra nervousness.
Ice baths are not best for building muscle
Avoid taking an ice bath on the same day you've trained with weights or strength, especially if you're focused on muscle hypertrophy.
Muscle hypertrophy is a process that involves stimulating muscle tissue so the body responds by regenerating new muscle fibers. This results in a noticeable increase in muscle size, achieved through consistent exercise and training.
Ice baths can disrupt the inflammatory process, so it's best to avoid them immediately after strength or weight training.
Although there are no serious health risks, practicing it on the same day can limit the benefits of your gym workout.
Instead, reserve the ice bath for the next day as part of your recovery routine. Additionally, consider doing it before your weight or strength training session to prepare the muscles and reduce the risk of injuries.
Conclusion
Avoid ice baths if you have heart problems, high blood pressure, diabetes, or asthma. Consider safer alternatives, like bathing in cold water.
Before making significant changes to your wellness routine, consult a healthcare professional to ensure you are making healthy and informed decisions for yourself.
The key is to take care of your health and well-being in an informed and responsible manner.
At Riviera Frost, you can use ice baths. They come with a Thermalist certified by the Soeberg Institute. They will help you stay safe and responsible.
Yet, consult a doctor before carrying out your first ice bath.
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