What does an ice bath actually do?

What it is

Full-body immersion in water held close to ice temperature, for two to three minutes at a time. That's the whole practice — no technique to learn beyond getting in, staying in, and breathing steadily until the timer's up.

What the benefit actually is

The benefit is not proportional to how long you can stand it. Two minutes done regularly, with slow controlled breathing, outperforms one heroic five-minute sit that leaves you shaking and gasping. Cold immersion is used for recovery after exertion and, anecdotally and in some research, for a sharp lift in alertness and mood that tends to last the rest of the morning.

It is not a substitute for proper injury treatment or a cure for anything — treat the mood lift and recovery effect as a genuine, well-documented bonus rather than a medical intervention.

How cold, how long

Close to ice temperature, though the exact number matters less than people assume — what matters is full immersion for two to three minutes, not chasing the coldest possible water. Longer sessions do not multiply the benefit; they mostly just test your tolerance for discomfort.

Breathing technique

Breathe out slowly and deliberately the moment you go in — the instinct is to gasp and hold your breath, which raises your heart rate and panic response rather than settling it. Never hold your breath while submerged. If you feel your breathing get ragged, that's the signal to get out, not push through.

Pairing it with sauna

Ice bath sits in the middle of Soma Vita's contrast circuit — sauna first for about fifteen minutes, then two to three minutes here, then rest, repeated up to three rounds, finishing in the magnesium jacuzzi. Five minutes of rest between rounds is where most of the adaptation actually happens, so it's worth resisting the urge to rush straight back into the heat.

Who should skip it

Cold immersion is not advisable in pregnancy, with a cardiac condition or uncontrolled blood pressure, or after recent surgery — speak to your doctor before you travel if any of those apply, and tell our therapists when you arrive so they can adjust the circuit rather than have you skip it outright. The full longevity circuit is restricted to guests 18 and over, a stricter line than the hotel's general 14+ policy; massage and the rituals menu remain open from 14.

Written by the team at The KOHO Air Hotel, a boutique wellness retreat five minutes’ walk from Gili Air harbour. We answer these questions by message most days — just ask.

Common questions