Should you invest in an ice bath? The GHI investigated...
If you’d asked me a year ago whether I’d be willing to do a 30-day ice bath challenge, it would have been a resounding no. I detest being cold. I have a hot water bottle permanently glued to my stomach in the winter months, I wear my puffa coat during summer heatwaves, and I can’t stand it when the air con is blaring in the office.
Naturally, then, when I was asked to try an ice bath for the first time, I was seriously apprehensive. But much to my surprise, the experience was genuinely mind-blowing. I felt energised, full of endorphins and capable of tackling anything life threw at me.
So, when I came across LUMI's Recovery Pod, which has caused quite a stir on social media since launching in 2020, I was keen to give it a try. The portable, insulated ice bath takes up minimal space in your garden and allows you to reap the benefits of cold-water therapy from the comfort of your home.
I enlisted the help of two fellow testers and the Good Housekeeping Institute experts to put the viral pod to the test. If you're thinking about taking up the chilly trend in the new year but not sure whether to splash the cash, read on for everything you need to know.
What is an ice bath?
“An ice bath is a form of cold-water therapy that involves immersing your body into water below 15 degrees,” explains Jamie Clements, breathwork specialist and founder of The Breath Space.
You can achieve the same icy rewards from a wild swim or a cold shower.
If you want to take the plunge and a cold shower won't cut it, there are a range of ice baths on the market, from eye-wateringly expensive steel tubs to budget-friendly inflatable offerings, such as LUMI’s original Recovery Pod.
Recovery Pod
Are ice baths actually good for you?
Videos with the hashtag #IceBath have racked up a cool three billion views on TikTok alone and the toe-numbing practice has reeled in a string of celeb fans, including Courtney Cox, David Beckham, Holly Willoughby and Harry Styles. But is it just another wellness fad or should we all be taking the plunge?
According to Clements, there are countless physical and mental benefits. Here are just some of them.
Boosts mood: A benefit I can personally attest to, exposure to cold water is thought to boost your mood by releasing feel-good chemicals including dopamine and norepinephrine. Evidence backs this up, with research revealing that cold water immersion can increase dopamine levels by up to 250%.
Aids muscle recovery: Ice baths have long been used by athletes, including Andy Murray and Jessica Ennis-Hill, to speed up their recovery. Clements explains that immersing the body in chilly waters can improve circulation and blood flow and reduce soreness and inflammation.
Strengthens the immune system: “Cold-water therapy stimulates the production of important immune cells,” says Clements. “It also helps drain the lymphatic system and clear waste products.”
One Dutch study found participants who took a daily cold shower (after their usual warm one) for 90 days called in sick at work 29% less than those who took a warm shower only. Research also shows that cold swimmers seem to get fewer upper respiratory tract infections, such as tonsillitis and laryngitis.
Better stress tolerance: “If you can learn how to control your response to stress in the ice, you’ll be better placed to control your response to stress in day-to-day life,” points out Clements.
“Nervous system regulation and resilience are achieved by introducing measured stress on the system,” he adds.
Increases energy and focus: In the short term, cold plunging, which releases adrenaline and noradrenaline, can sharpen your mental focus and boost your energy levels. Sure enough, participants in one 2023 study reported feeling more alert, attentive and inspired.
How we tested
I roped in two of my GH colleagues to help me put the LUMI Recovery Pod to the test. We used the ice bath between four and six times a week for a month before providing feedback on design, ease of use and performance.
We considered how simple it was to set up and operate, whether it was comfy and convenient for use at home and most importantly, whether we noted any physical or psychological benefits.
Our experts gathered all the feedback and awarded the ice bath an overall score.
The GHI’s ice bath review
Scoring an impressive 89/100 overall, here’s how the Lumi Recovery Pod performed during testing.
Design and set-up
LUMI’s Recovery Pod scored top marks for its compact, portable design. It arrives in a neat, lightweight box and takes less than half an hour to set up in total. In the box, there are clear, step-by-step set-up instructions and for extra guidance, the brand has a handy video tutorial on its YouTube channel.
Everything you need to get started is included in the box, and once inflated, it’s simple to fill up and looks and feels robust. I’m not the best at following instructions and am terrible at assembling flatpack furniture but I was able to do it by myself without any issues.
The insulated pod and lid keep the water nice and cool, and the all-weather cover feels solid, but we found the ice bath did require a quick clean before getting in as some leaves and debris managed to find its way into the water.
Those with small outdoors spaces will be pleased to know it will take up minimal space in the corner of your garden or on your balcony. However, one tester noted they would have preferred a wooden or steel design for aesthetic reasons. These tend to be much pricier, though.
It’s also worth noting the size – the pod is designed to accommodate those up to 6’7”, but if you are particularly tall or have a larger build, it may be a bit tight.
Ease of use
The Recovery Pod couldn't be simpler to use. Once set up, it doesn’t require much effort or upkeep. When you want to get in, simply take the lid off and you’re good to go. Even when I was in a hurry in the mornings before work, I was able to fit in a quick dip thanks to the faff-free design.
To keep it in tip-top condition, the brand recommends washing the surface with clean, soapy water and changing the water every one to two weeks. I've had mine for almost three months now and it’s maintained its quality.
If you need a break from ice bathing or want to pack it away during the winter months, it’s just as simple to drain, dissemble and stash away in the box, which comes with a handy carry handle.
As the pod is aimed at beginners, we would have liked some detailed guidance on how to start our ice bath journey – it only advises starting for a few minutes, with no further information. We had to consult the internet and experts like Clements instead.
Performance
Our testers noted both physical and mental health benefits, with everyone saying they would recommend it to others. “I really noticed the benefits – even more than I expected,” said one, while another added: “I’ve already converted all my friends!”
Personally, I loved a quick two-minute dip before a hectic day at work. Being in the icy water – as challenging as it was, particularly for those first few moments – was like a form of meditation. I was able to focus on my breathing and clear all the anxious thoughts from my mind. The endorphin rush afterwards was like nothing else, and I felt calmer and better able to handle any stressful moments that came my way.
I also enjoyed using it after a workout – I can’t say for sure it reduced my DOMS (delayed onset muscle soreness) but my body certainly felt lighter and looser afterwards.
My fellow tester, who’s a regular runner and spent between five and ten minutes in the pod post-activity, also noted major improvements to their exercise routine. “I’ve found my legs are no longer as stiff, my recovery is much better, and I’ve even hit some new personal bests,” they said.
Final verdict: Is the Lumi ice bath worth it?
If you’re new to ice baths or you don’t want to spend over the odds on a high-tech tub, the Lumi Recovery Pod is the perfect fuss-free model. It looks and feels more expensive than it is, it’s compact, a cinch to use and allows you to enjoy the benefits of cold-water therapy at home – no expensive gym membership necessary.
If you’re particularly tall or have a larger build, it’s worth considering the brand’s Recovery Max Pod, which has an extra 100 litres of capacity compared to the original.
While cold plunging isn’t for everyone and more research into the toe-curling trend is necessary, it’s hard to ignore the mountain of anecdotal evidence. For me, it has helped improve my energy levels, resilience and perhaps even my physical recovery to some degree. I’m a tad embarrassed to admit I’ve become one of those people who rambles on about how great ice baths are to anyone who will listen.
Ice bath FAQs
Are there dangers to ice baths?
Yes, despite the potential therapeutic benefits, there are some risks that come with cold water immersion. These include hypothermia, heart attacks and strokes.
They aren’t suitable for those who are pregnant, wear a pacemaker, have heart disease or high blood pressure. It’s advisable to check with your GP before taking a cold plunge – especially if you have any underlying health issues.
Once you’ve been given the all-clear by a medical professional, it’s best to start slow, listen to your body and work your way up to chillier temps.
How long should you go in an ice bath for?
“Typically, between one and five minutes is advised to elicit the benefits of cold-water therapy,” says Clements. “Ultimately, it depends on the temperature, your level of experience and your intention for getting into the ice.
“Longer isn’t always better and dosing the cold safely and appropriately is incredibly important.”
For beginners, Clements recommends starting with one to three minutes in water between five and 10 degrees. He offers an important reminder that if you are unable to control your breathing or start shivering, you should get out immediately.
Is it okay to take an ice bath every day?
While you can take an ice bath every day, Clements says it isn’t necessary. “Rather than blindly following ‘every day’ as advice, it’s better to learn how your body responds to the cold and build your capacity to use the cold intentionally,” he explains.
According to current research, Clement says 11 minutes of ice bathing a week in total is enough to reap the rewards.
How to breathe when in an ice bath
Learning how to control your breathing before and during an ice bath is important. This is because fast, hyperventilation-style breathing puts additional stress on the nervous system and raises the heart rate, explains Clements.
“This style of breathing runs the risk of pushing people into overwhelm, which can lead to hyperventilation and panic,” he says.
Here are his top tips for managing your breathing to get the most out of the experience:
Before your icy plunge, do two to five minutes of nasal breathing, with an emphasis on extending the exhale. Box breathing (inhale for four seconds, exhale for four seconds, hold your breath for four seconds) is a great technique to help you manage your apprehension beforehand.
As you get into the ice bath, take a deep nasal inhale and exhale slowly from your mouth as your body enters the water. You’ll want to breathe quickly into the upper chest but it’s about retaining control of your breath.
While you’re in the water, breathe as slowly as possible in through the nose and out through the mouth. If you’re able to find comfort and stillness with that breath, then begin to inhale and exhale slowly through the nose.
The LUMI Recovery Pod is available to buy on Amazon and directly from the LUMI website.
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