Places & experiences

Ice bath & sauna

แช่น้ำแข็งและซาวน่า

An ice bath, or cold water immersion, means sitting in very cold water, usually around 10–15 °C, for a short time.

IntensityFirm

Origin

Used in various cultures for centuries; modern ice baths come from sports recovery

History

Old practice; strong surge in popularity for self-care since the early 2020s

A session

Short immersions, usually in water around 10–15 °C; studies range from 30 seconds to much longer

Licence in Thailand

Not required

Where it comes from

Immersing the body in cold water has been used across various cultures for centuries. In modern times it became popular in sport as a recovery method after exercise, and more recently as a general self-care practice.

Interest has grown very quickly: a 2025 review notes that sales of ice baths on one large online marketplace rose from under 1,000 units in November 2022 to over 90,000 a year later.

Scientists have also long studied cold water as a hazard, because sudden immersion in cold water is linked to drowning, cardiac arrest and hypothermia. Venues offering ice baths today try to make this experience controlled and supervised.

The principle

Cold water triggers a strong reflex called the cold shock response: a gasp, rapid uncontrolled breathing, a faster heart rate, narrowing of blood vessels in the skin and a rise in blood pressure. These reactions are strongest in the first moments of immersion.

With repeated immersions, the body gets used to it: a 2024 meta-analysis found that heart rate and breathing responses become smaller after repeated exposures. Many people take part for the feeling of challenge and alertness afterwards.

What people come for

Try a physical and mental challenge
Feel alert and refreshed afterwards
Recover after sport, as many athletes do
Practise staying calm and breathing slowly under stress
Combine with heat (sauna or steam) in a contrast routine

How it works on the body

Cold water acts first on the nervous system, heart and breathing; evidence for longer-term health benefits remains limited.

A session, step by step

01
Health questions
A good venue asks about heart conditions, blood pressure and pregnancy before your first session.
02
Instructions
Staff explain how to enter slowly, how long to stay and what to expect from the first gasp.
03
Entering the water
You lower yourself in gradually, keeping your head above water and focusing on slow breathing.
04
Short immersion
Beginners usually stay a very short time; you can get out at any moment.
05
Rewarming
You dry off, dress and warm up gradually, with movement or a warm drink.

Precautions

People with heart disease, high blood pressure or heart rhythm problems should ask a doctor first: the cold shock response raises heart rate and blood pressure and may trigger rhythm disturbances in vulnerable people.
Never put your head under or hold your breath when entering; combining breath-holding with cold immersion caused heart rhythm disturbances in a large share of healthy volunteers in laboratory studies.
Never do it alone or after drinking alcohol; the gasp reflex makes immersion a drowning risk.
Ask a doctor first if you are pregnant; the sources consulted do not establish safety in pregnancy.
Get out if you shiver uncontrollably, feel numb or confused, and rewarm gradually.

Complementary practice: does not replace medical advice.

In Thailand

In Thailand, ice baths may be offered by gyms, recovery studios or spas, sometimes paired with a sauna for "contrast" sessions. In the sources we consulted we did not find a licence category specific to cold water immersion, nor Thai data on how widespread it is, so standards depend on the venue; if it is part of a spa, the spa itself must be licensed under the Health Establishments Act B.E. 2559 (2016) by the Department of Health Service Support. Check that staff supervise sessions and ask about your health before you try it.

Frequently asked questions

Is an ice bath good for health?

A 2025 meta-analysis found some short-term effects (less stress 12 hours later, possible better sleep) but called many claimed benefits unsubstantiated and asked for better studies.

How cold and how long?

Studies usually use water around 10–15 °C, from 30 seconds upwards. Beginners should start very short and stay supervised.

Does it get easier?

Yes, usually. Research shows the heart-rate and breathing response tends to decrease after repeated immersions.

Who should avoid it?

People with heart disease, uncontrolled blood pressure or rhythm problems, and anyone unsure about their health, should ask a doctor first.

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