Your Guide to Cryotherapy and Cold-Water Treatments at Glass House Retreat

What is cold therapy and how does it work?

Cold therapy comes in a variety of forms but essentially involves exposing the body to cold temperatures (usually between 10°C and 15°C). Often, cold therapy is experienced as cold-water immersion, which sees individuals dip into ice baths or cold-water pools to trigger beneficial responses in the body. 

In recent decades, methods have evolved to include different types of cold therapy, including cryotherapy. This typically involves the use of whole-body cryotherapy chambers in which wellness seekers are exposed to short blasts of dry, intense cold. While methods may vary, the body’s response to both wet and dry cold elicits the same wonderful benefits for mind and body. 

The benefits of cold-water therapy

There are loads of benefits to cold-water therapy that, when enjoyed as part of regular self-care rituals or wellness breaks, can promote improved long-term health. From ice-cold showers and cold-water plunges to invigorating cryotherapy blasts, the body’s exposure to controlled cold conditions can be used to target both specific problem areas and improve overall wellbeing. 

Particularly popular amongst professional athletes, cold-water therapy is known to reduce muscle soreness, inflammation, and swelling, as well as aid faster muscle recovery. It’s also believed to boost the body’s immunity, increase metabolic function, and improve cardiovascular health. And, as well as its physical health benefits, cold-water therapy is renowned for its impact on mental health by releasing feel-good endorphins, regulating breathing, and reducing symptoms of anxiety and depression. 

Science and evidence behind cold water therapy

According to a 2006 research paper, Cold as a Therapeutic Agent: “The use of cold as a therapeutic agent has a long and colorful history. The Edwin Smith Papyrus, the most ancient medical text known… made numerous references to the use of cold as therapy”. It’s also believed that Ancient Greeks used snow and ice treatments for therapeutic benefits, with later physicians such as Hippocrates (460BC – 375BC) advocating the use of snow and ice to treat injured soldiers. 

Today, new scientific research is still being developed to understand the effects of cold-water therapy on the body and mind. However, conventional wisdom has long heralded the positive benefits of wet and dry cold therapy, helping to soothe both short-term ailments and chronic conditions. Especially when combined with frequent and regular immersion, cold therapy provides an invaluable support for many and a healing dose of happiness. 

Methods and types of cold therapy

Enjoyed as part of wellness breaks, group activities, or solo experiences, cold therapy comes in a range of methods and types. Some of the most popular include cold showers, cold plunges, ice baths, and cryotherapy. 

If you’ve never tried cold therapy before, it’s best to ease yourself into treatments gently with higher temperatures (around 15°C or 59°F) or shorter bursts. If you would like some guidance, our sought-after Wim Hof experiences provide a wonderful introduction to the benefits of cold therapy, led by certified Wim Hof instructors at our beautiful Glass House Retreat. Covering the three pillars of the Wim Hof Method (breathing technique, cold exposure, and mindset commitment), these are perfect for all those looking to either begin or dive deeper into their cold water journeys.

When should you do cold therapy in your day

Life is busy, so it’s not always easy to find the perfect window to plan your cold therapy moment. That said, if you’re trying to organise your week, then it’s good to think about what your routine looks like and what the goal of your cold therapy is – be it energy, recovery, or daily routine. 

Should you be looking to improve your mood and energy levels, then morning treatments are best to release dopamine, boost alertness, and sharpen focus. A cold splash after lunch can also help to combat afternoon slumps. That said, it’s best to avoid cold exposure close to bedtime, as this can make it harder to sleep. In terms of muscle recovery, taking an ice bath after workouts can speed recovery and reduce tenderness, especially if undertaken within an hour or so of exercising. 

Breathing and the Wim Hof Method

The King of Cold, Wim Hof is a Dutch athlete renowned for his ability to withstand the extreme cold. Dubbed “The Iceman”, he has set 26 world records (including 19 Guinness World Records) for his endurance, including swimming beneath ice for 66 metres and running a barefoot half-marathon above the Arctic Circle. With extensive experience and training in the cold, he has developed specific techniques that he shares with cold therapy enthusiasts, such as the Wim Hof Method Breathing. 

Designed to be carried out in a safe, neutral environment in a seated position (away from water), the Wim Hof Method Breathing is best practised on an empty stomach and repeated three to four times. To begin, wear loose clothing and settle into a comfortable sitting or lying position in a way your stomach can fully expand. 

Close your eyes and try to free your mind of thoughts, and start inhaling through your nose or mouth as your belly expands outwards. Once your lungs become full, gently exhale through the mouth. Repeat this cycle 30 times, and on the final exhalation, hold your breath for as long as you can until you need to inhale again. Take a deep breath until your stomach fully expands, hold it 15 seconds, and then release. Repeat this entire round 3 to 4 times.

Safety, risks, side effects and who should avoid cold therapy

Cold therapy isn’t for everyone, and if you have known medical conditions, it’s always best to consult your GP before you immerse yourself in any new treatments. While one of the biggest risks includes cold water shock, other risks involve hypothermia, frostbite, and cardiovascular strain. Risks are more likely with certain pre-existing conditions, such as heart problems, high blood pressure, Raynaud’s, and more. To begin your cold therapy journey, speak to your doctor and ease in gently. Start with gentler temperatures (15°C or 59°F) and build up exposure gradually. At Glass House Retreat, our trained professionals can help advise you with how to approach treatment, as well as how often to repeat -helping you enter the water safely and at your own pace.

Why Glass House Retreat is a good place to explore cold therapy

At Glass House Retreat, our beautiful escape in the Essex countryside beckons for rejuvenating wellness breaks. The perfect place to explore cold therapy in a safe and relaxing environment, we offer a range of experiences and treatments for guests. Enjoy a soothing spa day or treat yourself to an extended wellness break, making use of our gorgeous outdoor natural pool for cold-water dips and refreshing swims while the sun beams above and surrounded by seven acres of peaceful Essex countryside.

You can also try our state-of-the-art cryotherapy chamber, perfect for relieving inflammation and joint pain, boosting mental health, and supercharging energy levels. Or, for something a little different, you can also keep an eye on our special events, including our Wim Hof experiences, where you can enjoy a guided journey through the benefits of cold therapy and the power of breathing. In a stunning location surrounded by countryside, yet only a stone’s throw from London, we couldn’t be better placed for relaxing getaways, complete with cosy rooms, contemporary facilities, fitness and mindfulness classes, complementary meals, and more.