We believe it is crucial to have ways to purify and renew on a regular basis, and there are a variety of practices to do this.  At Ayllu Medicina retreats, we offer many forms of purification, including temazcal (sweat lodge), smudging, yoga, breathwork, meditation, ceremonies, and ice baths. 

Ice baths, otherwise known as a cold plunge or cold exposure, have become popular in fitness and wellness circles due to its many health benefits – both physical and mental. The practice is often preceded by an ancient breathwork technique called Tummo breath, a Tibetan Buddhist practice, also known as “inner fire” breathing, aimed at generating intense heat within the body and cultivating a deep state of awareness and control over the body and mind. Wim Hof, known as “The Iceman,” has popularized the use of ice baths combined with Tummo breathing, bringing ancient techniques into modern wellness practices. 

Beyond the huge benefit of giving us a chance to cleanse and renew, ice baths can support our health in many ways, from reducing inflammation to boosting mental resilience.  Here are 7 reasons why you should consider taking the icy leap! 

1. Strengthen the Immune System

Firstly, ice baths can activate and strengthen the immune system. Research shows that when your body enters the cold, it can provoke an increase in the production of white blood cells. This increase in immune cell activity has been shown to improve your body’s ability to defend itself more effectively against illness and infection. 

2. Reduce Inflammation

Whether your inflammation is from something chronic like arthritis or heart disease, or from a recent injury or workout, an ice plunge can help your healing process. When you enter the Ice bath, your blood vessels constrict, which slows down the flow of blood to muscles, reducing swelling and tissue breakdown. This cold-induced vasoconstriction limits the movement of fluids to inflamed areas, helping to prevent excess inflammation. Once the body rewarms, blood vessels dilate, increasing blood flow, which helps flush out waste products like lactic acid and promotes recovery by delivering oxygen and nutrients to the muscles.

After engaging in physical practices like yoga, hiking, or even sitting for a night around the fire in a ceremony, the body often carries physical tension. ice baths are a natural way to reduce inflammation and soothe sore muscles by causing blood vessels to constrict and limit swelling. This leads to faster recovery and less discomfort.

3. Enhance Sleep Quality

Cold therapy has been shown to improve sleep by calming the nervous system and helping the body enter a more relaxed state.  Exposure to cold water lowers the body’s core temperature, which can facilitate the natural drop in temperature that occurs during sleep, promoting a deeper and more restorative rest. It is an effective way to prepare the body for restful sleep after a long day. As we all know, sleep is an essential aspect of wellbeing, as it plays a vital role in physical health, mental clarity, emotional stability, and the body’s ability to recover and rejuvenate.

It is also crucial to get restorative sleep on a retreat, so the body and mind can assimilate the lessons from the day. A more calm nervous system is also incredibly important for going into a ceremony with plant medicines like Ayahuasca or San Pedro. The more your body and mind is calm, the more you can surrender to your purpose and what the plants have to teach you.

4. Increase Mental Resilience

Stepping into an ice bath isn’t just a physical challenge—it’s a mental one, too. The cold can be shocking, and it takes mental strength and a clear purpose to remain calm and endure it. Immersing yourself in cold water requires a deep sense of presence and the ability to stay calm amidst discomfort. Finding calm within the cold, icey water can help train your mind to handle stress more effectively. This practice teaches you how to breathe through challenges, and show yourself that you can reach any goal you set, with proper guidance and a clear purpose.

At Ayllu Medicina retreats, ice bath sessions also include a yoga and Tummo breathing session beforehand. The process requires emotional and mental fortitude, helping participants cultivate the same resilience that may be needed for plant medicine ceremonies. The act of surrendering to the cold is symbolic of surrendering to the healing process and letting go of what is not serving you, which is a strength you can carry forward into daily life.

5. Improves Blood Circulation

Ice baths play a vital role in stimulating circulation, a benefit that is especially important after long hours of working out, sitting at a desk, or. When you immerse into an ice bath, the cold causes blood vessels to constrict, pushing blood away from the extremities. Upon stepping out of the bath, your blood vessels dilate, promoting an influx of oxygen-rich blood to the body. This can also support heart health when done regularly, since the cold exposure helps train the cardiovascular system, potentially improving heart function and blood pressure regulation.

We have seen that the physical benefits like improved circulation after an ice bath helps participants reconnect with their body’s rhythms, facilitating a deeper, more harmonious experience with themselves and the healing environment around them. As the body circulates fresh energy, the mind becomes more attuned, allowing for greater presence.

6. Supports Stress Relief 

Inviting cold exposure into your routine can support the reduction of adrenaline-driven responses to stressors. Imagine you are about to dive into a freezing lake – what happens to your mind and body? Most likely, you will experience heightened levels of stress as well as a fear response in your brain which is trying to protect you from any danger.  And then, you take the leap! Afterwards, you are feeling happy, proud, and energized. Doing this with the additional support of breathwork and guidance in an ice bath is even more effective, as you have the support of your prepared mind and body and others to cheer you on.  Completing an ice bath teaches your brain and your inner being that you can overcome a challenge, even if it involves some stress and fear, and over time these two factors decrease. 

Many people come on a retreat because they are overwhelmed by life and want to take an intentional pause to relieve their stress. Ice baths are just one of the many pieces that go into this process of reducing stress. We also have daily yoga, breathwork, and meditation, ceremonies, workshops on connecting with your cyclical nature, along with detoxifying plant-based meals. Why not take a week to fully experience many practices that you can add to your routine to stay healthy and stress-free?

7. Increases Dopamine Levels and Boosts Mood

One study shows that ice baths can increase dopamine levels by up to 250%, and the effects of this can last for hours! The shock of cold water stimulates the release of endorphins and norepinephrine, hormones known for boosting mood and increasing alertness. This natural boost can help alleviate symptoms of depression and anxiety, promoting a sense of calm and resilience in the face of stress.

We reach to so many different things to boost our mood, many of which are detrimental to our health. What if you could instead try this effective and fun practice that has been proven to lift your mood and provide physical benefits as well? 

Cold plunges can help reduce symptoms of anxiety and boost our mood by lowering cortisol levels and calming the mind. Cold exposure, especially when preceded with yoga and breathwork, encourages deep, controlled breathing, which activates the parasympathetic nervous system, responsible for relaxation.

Take the Plunge – Join a Retreat to Purify with Ice Baths and more

It is recommended to receive a thorough introduction to this powerful practice with so many mental, emotional, and physical benefits. Why not try it or continue your practice while also immersing into a weeklong transformational retreat to more holistically support your wellbeing?  

Our guides help you to combine exposure to cold temperatures with breathing techniques and mindfulness practices so you can experience benefits of the practice, and even be able to do it at home with cold showers. Incorporating ice baths at our Transformational Plant Medicine Retreats has allowed participants to go into plant medicine ceremonies with Ayahuasca and San Pedro with even more energy and belief in their ability to surrender and let go of what is not serving them in life. With daily yoga, meditation, sharing circles, integration guidance, medicine music, and so much more, a retreat is a perfect place to try an ice bath surrounded by others who are also committed to their inner transformation.  Join us at an upcoming retreat to see this for yourself!