Recovery resources
How to get the most out of your ice bath, sauna and compression boots, and how to do it safely. General information only, not medical advice.
“Cold can be leveraged to improve mental health, physical health and performance.”
Dr Andrew Huberman, Huberman Lab podcast
Ice baths
Cold water immersion, or an ice bath, is one of the oldest recovery habits around. Athletes use it after hard training, and plenty of people use it simply because they feel sharp and refreshed afterwards.
“The cold is a great teacher and healer.”
Wim Hof
How long and how cold
- Around 10 to 15°C for 2 to 3 minutes is plenty.
- New to it? Start with 2 minutes or less and build up.
- Get in slowly and keep your breathing slow and steady.
- Colder or longer isn't better. Get out whenever you want.
Afterwards
Dry off, put on warm clothes and have a warm drink. Don't drive if you feel light-headed.
“Recovery game strong! I try to use the ice bath as frequently as possible to help reset and recover my body for each upcoming game!”
Cristiano Ronaldo
“I always feel a lot better... It actually helps me sleep a lot better, and I don't feel the aches and pains that I do, no inflammation.”
Mark Wahlberg
From the Huberman Lab Clips channel: Dr Andy Galpin and Dr Andrew Huberman on what actually helps with muscle soreness.
Saunas
Regular sauna sessions are a big part of life in places like Finland, and many people use heat to relax, unwind after training and sleep better.
“Sauna use is essentially mimicking moderate aerobic cardiovascular exercise.”
Dr Rhonda Patrick, FoundMyFitness
How hot and how long
- Our steam sauna heats to about 50°C in around 20 minutes.
- 10 to 15 minutes a round, up to 3 rounds.
- Cool down and drink water between rounds.
Going hot and cold
Contrast sessions alternate between the sauna and the ice bath. That's why we offer both together as a package. Keep each round within the times above, rest in between and finish however feels best for you.
Recovery researchers and podcasters, including Dr Andrew Huberman, have made deliberate cold and heat exposure popular. Their free episodes are a good place to go deeper on the science.
“It makes a giant difference in your physical and maybe just as important or more important, your mental well-being.”
Joe Rogan, The Joe Rogan Experience
“We do cryotherapy, cold tub, hot tub, red light, and Hyperbaric chambers.”
LeBron James
From the Huberman Lab Clips channel: Dr Susanna Søberg and Dr Andrew Huberman on how much cold and heat exposure is actually enough each week.
Compression boots
Air compression boots inflate and deflate in sections along your legs. People use them after training, long runs or a big day on their feet, usually lying back for a session while they watch something.
- Follow the manual in the bag for pressure settings and session length.
- Start on a lower pressure and turn it up if it feels good.
- Stop if anything is painful, tingling or numb.
Safety first
- Never use the ice bath or sauna alone. Have a responsible adult with you.
- Under 18s need a guardian supervising. Sports groups need a coach supervising.
- No alcohol or drugs before or during a session. Drink water before and after.
- Stop straight away if you feel dizzy, sick, short of breath, or have chest pain or tingling. Call 111 in an emergency.
- Keep electrical parts dry and off the ground, and don't use the gear in the rain.
Check with your doctor first if you have
- A heart condition, a recent cardiac event, or high or low blood pressure
- Pregnancy
- Seizures, fainting or blackouts
- Severe asthma or another breathing condition
- Open wounds, an infection or a fever
- Raynaud's, circulation problems or nerve damage
Every ice bath and sauna hire comes with our printed quick guide. When you book, you confirm you've read this safety guide.