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Mumbai, May 23, 2025:
A growing number of Mumbai residents are plunging into a chilly new wellness trend—ice baths. Once reserved for elite athletes, these cold-water immersions are now gaining popularity among fitness enthusiasts and everyday Mumbaikars seeking a range of health benefits.
The Cold Plunge Craze
Ice baths, typically involving water temperatures around 15°C, are being credited with easing muscle soreness, boosting blood circulation, aiding immunity, burning calories, and even improving sleep quality. Fazil Quazi, owner and instructor at a sports company in Andheri, notes, “The first few minutes are the toughest because there’s a sudden drop in the body’s temperature. Once you survive the first few minutes, after that it’s a piece of cake.”
For those with low cold tolerance, Quazi recommends wearing gloves and socks to cover fingertips and toes. The initial shock is the hardest part, but with proper guidance, most participants quickly adapt.
How to Prepare for an Ice Bath
Dhawani Gaala, who runs a health and wellness studio in Bandra, offers these tips for beginners:
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Choose your setting: Decide whether to try an ice bath at a professional studio or at home with an instructor.
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Consult first: Discuss any medical history with your instructor.
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Follow instructions: Pay attention to breathing techniques and safety guidelines.
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Warm up: Do light exercises beforehand to increase blood flow.
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Ease in: Start by submerging only your lower body, then gradually immerse yourself with your head out of the water.
Overcoming Fears and Finding Relief
Ice bath instructors in Mumbai are also helping people overcome aquaphobia (fear of water) and even assisting those with post-traumatic stress disorder (PTSD). Rumi Sharma, a mental health and breathwork coach from Khar, shares, “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.”
Temperature and duration are tailored to each participant’s comfort, with sessions typically lasting 5–15 minutes and requiring 55–70 kg of ice.
Real Experiences
Oliver Castellino, a senior manager in ad sales, recalls his first ice bath after a tough football match: “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.”
The Bottom Line
As the wellness trend continues to grow, more Mumbaikars are discovering the physical and mental benefits of ice baths. With proper guidance and preparation, the cold plunge may offer a refreshing path to recovery and relaxation.
Disclaimer:
This article is based on publicly available information and expert opinions. Ice baths may not be suitable for everyone, especially those with certain medical conditions. Please consult a healthcare professional before trying ice baths or any new wellness practice.
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