We recommend taking an ice bath at least 3-4 days per week for optimal results. The latest science indicates that the minimum effective dose to achieve the metabolic benefits of ice baths is 11-15 minutes per week.

Ice baths and saunas both offer benefits for exercise recovery.

In general, an ice bath is an ideal form of recovery following endurance based, cardio style exercise. Ice baths are not ideal following strength training.

Contrast therapy, using periods of cold plunge followed by sauna is also an effect form of recovery for athletes.

Taking an ice bath can provide numerous benefits for both the body and mind, offering exercise recovery and mental health benefits.

The process of alternating between narrowing and widening blood vessels during an ice bath helps to alleviate inflammation and eliminate toxins, aiding in muscle recovery. This technique can improve athletic performance, lessen muscle pain, and sharpen mental clarity.

The huge boosts in neurotransmitters like norepinephrine, epinephrine, dopamine and serotonin can be beneficial for mood, energy and focus.

Ice bathing and cold water exposure is generally a safe practice, however we recommend consulting a medical professional if you are concerned with pre-existing medical conditions and the contraindications of cold exposure.

The chillers are designed to run 24/7, with a powerful 0.8, 1 or 2HP chiller units depending on your tub of choice.

For optimal running efficiency, the tub should be covered when not in use and the filter cleaned on a regular basis. You can also set automated timing schedules via the Tuya App to have the unit power ON/OFF at times suited to your daily routine.

We recommend starting with an ice bath temperature of anywhere between 10°C to 15°C as an ideal range for a cold plunge.

The ideal temperature will vary based on your conditioning to the cold and how often you practice cold therapy. We recommend gradually reducing the temperature as you become more conditioned to the cold, to ensure yoT continue to achieve the cold shock response from your ice bath. When conditioned, it may be suitable to set your temperature between 0C to 10C for a 30 seconds to 3 minutes depending on your tolerance.

We recommend taking advantage of the energising and invigorating effects of cold therapy by practicing in the early morning. The boost of dopamine and neurotransmitters will drive focus, attention, motivation and energy into the day.

Another suitable time for ice baths is post exercise when repeated performance is the goal or when the training type was endurance/cardiovascular style training, not directly after resistance training where hypertrophy or adaptation is the goal.

When practicing ice baths, it is best to breath slow, soft, through the nose and stick to a consistent rhythm.

By focussing on an extended exhale in comparison to the inhale, you will effectively encourage the activation of the parasympathetic - rest and digest - state of the nervous system, thereby controlling the stress response.

You can also watch this video for a simple technique for your first ice bath.

We do not recommend practicing Wim Hof breathing while doing ice baths. Read more here.

Taking a daily ice bath should also be done in a hygienic way, and you should do everything possible to keep your ice bath water clean. To make sure your ice bath water stays clean, you should do the following:

• Always shower before your ice bath

• Always wash or wipe off your feet before entering to minimise dirt and debris

• Always skim the water with a spa net after each plunge or use a spa vacuum

• Regularly change your paper filters and wash the surfaces of the tub

• You can also opt to use some treatment products to balance the water chemistry of your ice bath