Why Australia’s ice baths should be part of your wellness routine

Ice baths, also known as cold-water immersion therapy or ice water treatment, have long been used by athletes for muscle recovery after intense physical activity. But they're no longer just for high-performance sportspeople. Today, ice baths – in Australia and around the world – are widely recognised as a powerful wellness tool, used to reduce inflammation, boost circulation and promote mental resilience. The practice involves immersing your body in cold water – typically around 8-15°C – for short periods, triggering a range of health benefits.

As someone who absolutely hates the cold, I resisted cold bath therapy for the longest time, even after my husband got really into them and kept insisting they’d help with my lower back pain. And while I hate to admit it, he was right. After just one session, I noticed a significant improvement in the daily discomfort that comes from a disc injury. But the health benefits of ice baths go beyond mere injury and muscle recovery. They’ve become a staple for anyone looking to sharpen mental focus and even balance emotions by challenging the body’s stress response in a controlled, supportive environment.

Ice bath wellness offers a full-body reset that leaves you feeling truly revitalised. Cold immersion stimulates the release of endorphins – the "feel-good" hormones – that help reduce stress and boost your mood, leaving you feeling calm and refreshed. It also helps regulate body temperature, improving sleep quality and aiding relaxation.

Exposure to cold water enhances blood flow and circulation, giving your cardiovascular system a healthy boost. They can even trigger an increase in brown fat, which helps boost metabolism and keeps your body warmer by burning energy. Cold bath therapy is also a natural way to numb aches, reduce inflammation and relieve sore muscles and chronic pain.

Beyond the physical perks, dunking your body into icy cold water offers a powerful mental challenge. Learning to control your breath and stay calm while immersed helps train your body to handle stress more effectively, making it a valuable tool for building mental resilience and emotional balance.

I’m not going to lie to you – ice water treatment isn’t as enjoyable as, say, a massage. But it’s one of those things that gets easier over time (thanks to the increase in brown fat it stimulates, which helps your body adapt to the cold). So, if you’re not a fan of feeling cold, it’s definitely not going to be a walk in the park at first.

That said, it’s also a huge mental game. The real challenge is learning to control your breath and ride out that initial shock. Once you master the mental side, the benefits of the cold plunge become more rewarding, and you might even find yourself looking forward to it! For me, how good I feel at the end of a session far outweighs enduring any discomfort.

Starting with ice baths can feel intimidating, but easing yourself into the practice makes the experience more manageable – and even enjoyable. Begin with short bursts of 1-2 minutes (or less if needed), gradually working your way up to longer stretches as you grow more comfortable. You might also want to start by immersing only part of your body, like your legs, and slowly work your way to full immersion as it gets easier. Full disclosure though – I’ve found that if I don’t get my whole body in right away, I struggle to fully immerse later. So, I recommend taking the plunge quickly if you can!

Focusing on your breath is key. The initial shock of cold water can cause shallow breathing, so work on taking slow, deep breaths to calm your nervous system and stay present in the moment. Another way to make it more enjoyable is to alternate between hot and cold water, or jump into a sauna between cold immersion stints.

When you’re ready to take the plunge, Australia is home to some incredible wellness centres and operators offering ice bath therapy.

If you're near Hobart, experience the powerful contrast of fire and ice with the Wild Wellness Fire and Ice Walk, guided by the Wild Wellness Method. The combination of heat and cold therapies, set against Tasmania’s stunning wilderness, is truly unforgettable.

Victoria is known for its thermal bathing experiences, and we love that you also have the option to do a cold plunge at the luxurious Alba Thermal Springs and Spa, on the Mornington Peninsula. Then warm up in the geothermal pools before a bite at Thyme, the onsite restaurant.

On the NSW South Coast, head to the Life Centre for their 2.5-hour Breathwork + Ice Bath + Sauna + Pool + Float experience – a fast track to a calm mind and a restored body.

For a luxe bathhouse experience in Northern NSW, visit The Banya in Mullumbimby. With warm and cold immersion pools, a steam room and sauna, this spot is perfect for invigorating your body and balancing your wellness routine.

In Sydney, Nature’s Energy and Slow House are standout wellness destinations. Nature’s Energy offers a holistic experience with its array of therapies, including infrared saunas, massages and rejuvenating treatments. Slow House, meanwhile, combines a modern approach to wellness with luxurious infrared sauna sessions, lymphatic drainage and plunge pools.

In Adelaide, Smart Recovery and Wellness provides contrast therapy, salt therapy, massage and body roll machines (if you know, you know!) to elevate your recovery game. Over in WA, Reclab is known for its focus on holistic recovery, providing ice bath therapy alongside other cutting-edge treatments for a full-body reset.

With locations including Bondi, Byron, Fitzroy and Manly, Nimbus has you covered. These centres offer ice baths, contrast therapy, infrared saunas and other tools designed to support your wellbeing while offering a sanctuary where modern wellness meets natural harmony.

Not near any of these centres? The ocean is the OG cold plunge! If you're by the coastline, take advantage of nature’s own ice bath by diving into the chilly sea. It’s a refreshing and invigorating way to get the benefits of ice baths, and best of all, it’s completely free.