How Ice Baths Became Part of My Routine and Why I Rarely Get Colds Now
I didn’t get into ice baths to boost my immune system.
There was no big plan, no obsession with optimisation, and definitely no intention of standing in freezing water for enjoyment. It started quietly, almost by accident.
I was run down. Busy. Carrying that low-level tiredness that never quite lifts. Like most people, I accepted the odd cold or flu every winter as just part of life in the UK, especially when you’re juggling work, family and everything else that comes with it.
Cold water simply found its way into my routine.
The First Few Dips
At the beginning, it was uncomfortable. There’s no dressing that up. The sharp intake of breath, the urge to step straight back out, the mind shouting “this is a terrible idea”.
But once I stayed, something shifted.
After a minute or two, the panic eased. My breathing slowed. My body adapted. And when I stepped out, I felt clear, not wired or overstimulated, just calm and grounded in a way that’s hard to explain unless you’ve felt it.
That feeling is what brought me back.
The Change I Didn’t Expect
Weeks passed. Then months.
One winter went by without the usual cycle of sniffles, sore throats and lingering coughs. I didn’t even notice at first, it only stood out later when I realised how different things had been.
And when I did pick something up, it barely touched me. A day or two of feeling slightly off, then back to normal. No heavy colds. No being wiped out for a week. No long recovery period.
Nothing else in my lifestyle had changed in any meaningful way. Same work. Same environment. Same exposure to people. The only real difference was the regular cold water immersion.
I’m not making medical claims here, just sharing my own experience. But for me, my body felt more resilient. Like it could deal with things more efficiently and move on quicker.
It’s Not Just About the Cold
I think part of the benefit goes beyond the physical.
Cold water forces you to slow your breathing. To stay present. There’s no room for distraction, just the water, your breath, and the moment you’re in.
That carries over into everyday life in subtle ways.
Stress doesn’t linger as much. Sleep feels deeper. Even mentally, you develop a quiet confidence in knowing you can sit with discomfort and let it pass.
Why I Kept Going
Over time, ice baths became less about pushing myself and more about listening.
Some days it’s two minutes. Some days longer. Some days I skip it altogether. There’s no rigid rule - just a steady habit that fits around real life rather than controlling it.
And maybe that’s why it’s stuck.
What the Science Says
Research around cold water immersion and immunity is still developing, but there are some interesting findings. Cold exposure triggers a short-term stress response in the body, increasing circulation and temporarily mobilising immune cells. Some studies have found that people who practise regular cold exposure report fewer sick days, even if the number of actual infections does not always change.
This suggests cold water immersion may not prevent illness outright, but could help improve resilience, reduce symptom severity, or support quicker recovery. While ice baths are not a proven immunity booster on their own, they may play a supportive role alongside good sleep, nutrition, movement, and stress management.
A Personal Reflection
I don’t tell everyone they should do ice baths. They’re not a magic solution, and they’re definitely not for everyone.
But for me, they became a simple, grounding ritual, especially through the colder months. Something that supported my physical health, mental clarity and overall resilience.
If nothing else, cold water taught me this:
The body is far more adaptable than we give it credit for and sometimes leaning gently into discomfort helps us move through life feeling stronger, steadier and more capable.
