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  1. Home
  2. Ice Bath & Cold
Knowledge Library

Everything you ever wanted
to know about ice baths.

The most comprehensive cold-exposure resource in the UK. The Šrámek catecholamine data, the Søberg minimum-effective-dose, the Buijze sick-leave RCT, the recovery debate, and how to cold-plunge safely. Built and maintained by R1SE Sheffield, home of the Kelham Urban Spa.

+530%

noradrenaline during 1-hour 14°C immersion

Šrámek et al., Eur J Appl Physiol 2000

+250%

dopamine during 1-hour 14°C immersion

Šrámek et al., Eur J Appl Physiol 2000

−29%

self-reported sick leave over 30 days

Buijze et al., PLOS ONE 2016

11 min/wk

minimum effective dose for brown fat adaptation

Søberg et al., Cell Reports Medicine 2021

Full citations and additional outcomes on the Science of Cold page.

The Library

Pick a topic. Each page is fully cited.

Evidence

The Science of Cold

Noradrenaline up 530%. Dopamine up 250%. Sick days down 29%. Every claim properly cited — Šrámek, Søberg, Buijze, Lichtenbelt, Kox. Start here.

Read

At R1SE

Ice Baths at R1SE Sheffield

Filtered 0–12°C plunges across Kelham and Brook Place. Guided Fire & Ice, Wellness Experience, and unguided access — what a session is actually like.

Read

Start Here

Ice Bath for Beginners

Never tried it? What 0–12°C feels like, how to breathe through the cold shock response, your first three sessions, common first-time worries.

Read

Methods

Methods: Wim Hof, Søberg, Contrast, Gradual

Four schools of cold-water immersion compared. Wim Hof breathwork, the 11-min Søberg minimum, Fire & Ice contrast therapy, and gradual adaptation.

Read

Outcomes

The Benefits of Cold

Eight outcomes — mood, sleep, recovery, metabolism, resilience, immunity, inflammation, focus. Mechanism, evidence, and protocol for each.

Read

Applications

Conditions Cold Helps

Depression, metabolic, recovery, inflammation, autoimmune, ADHD, long COVID. Evidence-tiered. And what cold WON'T treat.

Read

Practice

How to Cold-Plunge

Six protocols based on published trials — Søberg minimum, daily reset, Bleakley 11/11/11, Wim Hof, contrast. Plus breathing technique.

Read

Safety

Cold Exposure Safety

Cardiac risk. Cold shock response. Hypothermia. Raynaud's. The Wim Hof drowning hazard. Medication interactions. The honest safety guide.

Read

Comparison

Types of Cold Exposure

Six modalities compared. Ice baths, cold showers, cryotherapy, open-water swim, Wim Hof, localised cold. Which fits which goal.

Read

Heritage

History of Cold Therapy

Hippocrates to Sebastian Kneipp to Wim Hof to Susanna Søberg. 2,400 years of getting into very cold water on purpose.

Read

Influence

Who Plunges and Why

Wim Hof, Søberg, Huberman, Rhonda Patrick, Rogan, Hugh Jackman, LeBron, Ronaldo, Bryan Johnson. Their protocols.

Read

Pair

Thermal Cycling (Fire & Ice)

Why pairing heat and cold multiplies the effect. The Søberg sequencing rule. The R1SE Fire & Ice protocol.

Read

Reading is the first step. The cold does the work.

Book an ice bath or Fire & Ice session at R1SE Kelham Urban Spa and put the science into practice.

Book an Ice BathBook Fire & Ice

Explore More

The R1SE Knowledge Libraries

Science-backed, fully cited guides to every R1SE modality. Pick a topic and go deeper.

Yoga Library

Science, history, philosophy, poses, breathwork, hot yoga.

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Reformer Pilates Library

Science, history, equipment, moves, benefits, instructor pathways.

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Sauna Library

Cardiovascular science, Finnish vs infrared, protocols, longevity data.

Explore

Hyperbaric Oxygen Library

Telomere lengthening, cognitive enhancement, post-concussion, long-COVID.

Explore

Red Light & PEMF Library

Collagen, hair regrowth, recovery, PEMF, wavelengths explained.

Explore
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