The Protocol

The Contrast Therapy Protocol* - recommends you take 2-3 ice or cold water (temp under 15°C) baths weekly (11 minutes total per week) to maximise the benefits of cold water therapy. The benefits to the body and mind are well established making this one of the best investments you can make for your health, sports performance/recovery and well-being. *as per Dr Susanna Soeberg 2021 research

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Cold Water Exposure Time Line

10-45 secs - Adrenaline +530%, Cortisol +200-300%

45 secs - Breathing/Heart Rate Stabilises

1 min - Metabolic Rate +350%

1-2 min - Cold Shock Proteins Activate

3 mins - Shivering Starts

5-10 min - Dopamine +250%

Ice Bath

Recovery, Resilience and Well-being. 
Benefits of cold water therapy*:
  • Increases the 'happiness' hormone dopamine
  • Endorphin increase helps with pain relief and mood
  • Activates the sympathetic nervous system which increases noradrenaline
  • Activates parasympathetic nervous system leading to better sleep & mental balance
  • Improved immune response
  • Decreases blood pressure kicking off an anti-inflammatory response
  • Increases insulin sensitivity which helps prevent type 2 diabetes
  • Reduces swelling and joint pain
  • Meditative state (temporarily impairs cognitive function)
  • Builds up your tolerance to cold                                     
*Revised from Dr Susanna Soeberg's recent book 'Winter Swimming'