Mumbaikars are turning to ice baths—not just for the thrill, but for the range of health benefits they offer. From easing muscle soreness and boosting blood circulation to aiding immunity, calorie burn, and better sleep quality, the cold plunge is fast becoming a wellness trend.

‘The first Few minutes are tough after that it’s a piece of cake’Fazil Quazi owner and instructor at a sports company that offers ice bath facilities in Andheri says people who have low tolerance for cold can try covering their fingertips and toes with the help of gloves and socks. He adds, “The first few minutes are the toughest because there’s a sudden drop in the body’s temperature. Normally the core temperature of a body is around 36°C and the water is around 15°C. The change in the body’s temperature in such a short interval makes it so difficult.Once you survive the first few minutes after that it’s a piece of cake.”Steps to prepare for an ice bathDecide on whether you want to experience the session at a studio or conduct a session at your home with instructorsSpeak to your instructor about any medical historyFollow instructions on breathing techniquesDo warm up exercises to increase blood flow and make the transition into the cold water more comfortableStart by standing in the tub with only your lower body submerged then gradually lay with your head out of the water(Tips by Dhawani Gaala, owner of a health and wellness studio in Bandra)

‘We have worked with people with aquaphobia’Ice bath instructors work with people who suffer from aquaphobia and even those with post-traumatic stress disorder. Rumi Sharma, mental health and breathwork coach from Khar shares her experience saying, “We have worked with people with trauma and witnessed them facing it strongly with breathwork and ice bath. They are able to hold themselves and feel safe to take a small step towards healing. We have worked with people who have aquaphobia to improve their relationship with water. An individual with arthritis completed the process and felt pain free after a very long time.” She adds that temperature of the water is regulated as per the clients comfort.55-70 KGAmount of ice used for an ice bath5-15 minutesSession duration—————————————–Initially, I was skeptical, but after a tough football match, I decided to give it a shot. Stepping into that ice-cold water was intense. The low temperature was hard to bear at first, but I pushed through and managed to stay in for around three minutes. Surprisingly, I could feel every muscle in my body starting to relax— Oliver Castellino, senior manager – ad sales