We asked Marcus what worked for him, a few ways to get the best from using an Ice Barrel if you're just starting out with ice therapy.
Getting ready for ice therapy
Start with 2 rounds of movement in the morning before the ice tub which includes standing on the spot with arms out like a cross circling them backwards for 20 circles with thumbs facing backwards & then 20 facing forward. I then run on the spot for 30 seconds.
After this I then do two rounds of wim Hoff breathing whilst setting my intention to enter the cold water.
Fully in through the nose 25 times & let fully out after the 25 breath i release breath & golf for as long as i can & repeat.
Then I can enter the cold with a calmer state of mind, again breathing into it as the first 15-30 seconds are the flight or fight stage.
Your body can handle the cold
Next is the part where your brain wants to protect you & get you out of there. It's important to breathe & control this part of your brain, actually transition it to your logical state, where you calm yourself, feel reassured that you're ok & your body is designed to to deal with the cold for short periods of time.
Depending on the temperature of the water the optimal timings are as follows.
0 degrees > 2 minutes for optimal physical & mental wellbeing
2-8 degrees > 3 minutes
8-12 degrees > 3-6 minutes
Getting warm after an Ice Bath
Once I'm out of the ice barrel I allow the body to warm up naturally by following the below steps:
> I put a dry robe on, do 10-25 squats and press-ups
> You can also get warmth into the hands faster, just raise your arms high in the air above your head & throw them downwards in one fast movement & repeat several times.
> I then enjoy a warm drink, whichever is your preference it will help restore some gentle warmth to your body.
> If you are working out after then it's best to go straight into your workout & then have a warm shower after you finish.
> If you're not working out afterwards then try to allow time for the benefits of cold therapy to really kick in, then there is no harm in a warm shower when you need to heat up quicker.
> The benefits of the cold water therapy can last upwards of 4 to 6 hours & I find it's one of the best great pre-workouts I've ever tried.