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Icy Intentions: Using Ice Baths to Achieve Your New Year’s Goals

Introduction

As the calendar turns over to a new year, the air is thick with resolutions and promises of self-improvement. Whether it’s losing weight, getting in shape, pursuing a new career, or simply striving for personal growth, the beginning of the year often heralds a fresh start and a renewed commitment to our aspirations. We make lists of goals and ambitions, motivated by the prospect of becoming better versions of ourselves.

But, as many of us know, the enthusiasm that accompanies New Year’s resolutions can wane as the year progresses. The initial excitement gives way to the grind of daily life, and our well-intentioned goals start to lose their sheen. That’s where our blog, “Icy Intentions: Using Ice Baths to Achieve Your New Year’s Goals,” comes into play.

In this chilly adventure of self-discovery, we’re going to explore a rather unconventional approach to goal setting and achieving your dreams. It involves immersing yourself in freezing cold water – yes, you read that correctly – ice baths. While the idea of submerging your body in icy water may seem intimidating or even crazy at first, there’s more to it than meets the eye.

Join us on this journey as we delve into the science behind ice baths, their surprising benefits for your physical and mental well-being, and how they can be a powerful tool for turning your New Year’s resolutions into reality.

So, if you’re ready to embrace the cold and discover how icy intentions can help you achieve your dreams, let’s jump right in. It’s time to dive into the world of ice baths and unlock a new level of determination and resilience to make this year your most successful one yet.

The Science Behind Ice Baths

Before we plunge into the world of ice baths and their role in achieving your New Year’s goals, it’s essential to understand the intriguing science that underpins this practice. While immersing yourself in icy water might seem like an extreme way to kickstart your resolutions, there are some sound physiological reasons behind the madness.

1. Metabolic Boost and Fat Burning

When you expose your body to cold water, it must work harder to maintain its core temperature. This increased effort results in a significant calorie burn. In fact, the process of thermogenesis, where your body generates heat to stay warm, can lead to an increased metabolic rate.

Over time, regular ice baths can potentially help with weight management and fat loss. The body taps into its fat reserves to produce the necessary energy to keep you warm, making cold exposure an intriguing tool for those looking to shed excess pounds as part of their New Year’s goals.

2. Release of Endorphins

The cold can also trigger the release of endorphins, those “feel-good” chemicals that enhance your mood and reduce stress. Endorphins act as natural painkillers and can create a sense of euphoria, leaving you with a positive outlook and improved mental well-being.

For those embarking on a journey of self-improvement, maintaining a positive mindset and managing stress are essential components of success. Ice baths can offer a unique way to promote mental resilience and keep you motivated to tackle your New Year’s resolutions head-on.

3. Improved Circulation and Recovery

The shock of cold water on your skin causes blood vessels to constrict, temporarily reducing blood flow. However, when you exit the ice bath and warm up, your body experiences a rapid vasodilation, where blood vessels expand to allow increased blood flow. This process can aid in recovery by flushing out metabolic waste products from your muscles and promoting nutrient delivery to help repair and rebuild.

For those committed to fitness and physical improvement, this enhanced circulation can be a valuable tool for faster recovery after strenuous workouts, enabling you to stick to your exercise routine more consistently.

4. Enhanced Mental Toughness

Facing the discomfort of an ice bath requires mental fortitude. It’s an exercise in self-control, as you confront the body’s natural instinct to resist the cold. Over time, this practice can help strengthen your willpower, discipline, and overall mental toughness – qualities that are crucial for achieving any ambitious New Year’s goals.

By embracing the discomfort and pushing your boundaries in the cold water, you’ll develop resilience that extends beyond the ice bath itself, helping you persevere in the face of challenges on your path to success.

Understanding the science behind ice baths underscores their potential as a valuable tool for those striving to achieve their New Year’s resolutions. The metabolic benefits, endorphin release, improved circulation, and mental toughness cultivated through cold exposure can all contribute to your journey of self-improvement.

Setting SMART Goals

Before we dive deeper into the icy waters of ice baths and their connection to achieving your New Year’s goals, it’s essential to lay a strong foundation for your resolutions. One of the keys to successful goal-setting is ensuring that your objectives are SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.

1. Specific

When setting your New Year’s resolutions, it’s vital to be as specific as possible about what you want to achieve. Vague or overly broad goals can be challenging to attain because they lack clarity. Instead of saying, “I want to get in shape,” specify your goal further, such as “I want to lose 10 kilograms,” or “I want to complete a half marathon in under two hours.” This precision provides a clear target to work towards.

2. Measurable

Measurable goals allow you to track your progress and know when you’ve achieved them. Include quantifiable criteria in your resolutions so that you can assess your success objectively. For instance, if your goal is to improve your mental well-being, you might measure it by tracking the number of stress-free days or the amount of time spent meditating each week.

3. Achievable

While it’s essential to set ambitious goals, they should still be achievable within your current circumstances and resources. Setting unrealistic goals can lead to frustration and disappointment. Consider your capabilities and the time and effort you can realistically dedicate to your objectives. Aim high, but ensure that your goals are within reach with commitment and determination.

4. Relevant

Your New Year’s resolutions should align with your broader aspirations and values. Ensure that your goals are relevant to your life and meaningful to you. Ask yourself why each goal matters and how it fits into your long-term vision. This sense of purpose will provide motivation and keep you focused on your objectives, even when faced with challenges.

5. Time-bound

Setting a deadline for your goals creates a sense of urgency and accountability. Without a timeframe, your resolutions may lack direction and become open-ended. Establish specific target dates for achieving each goal. For example, rather than saying, “I want to write a book,” set a deadline like, “I will finish writing my book by December 31st of this year.”

By incorporating the SMART criteria into your New Year’s resolutions, you’ll ensure that your goals are well-defined, achievable, and purposeful. This clarity will not only make it easier to track your progress but also provide a solid foundation for integrating ice baths into your goal-setting routine.

In the next section, we’ll explore how ice baths can complement SMART goals, enhancing your journey of self-improvement and bringing you closer to achieving your aspirations for the year ahead.

Ice Baths as a Goal-Setting Tool

Now that we’ve established the importance of setting SMART goals, it’s time to explore how ice baths can serve as a powerful tool to enhance your goal-setting journey and propel you towards success in the new year.

1. Building Mental Resilience

Achieving your New Year’s resolutions often requires stepping out of your comfort zone and facing challenges head-on. Ice baths are an excellent means of building mental resilience and pushing your boundaries. The initial shock of the cold water and the instinctive urge to escape can test your willpower and determination.

By regularly immersing yourself in the cold, you gradually become more accustomed to discomfort and learn to stay composed under challenging circumstances. This newfound mental toughness can be applied to any aspect of your life, helping you stay committed to your goals, even when faced with adversity.

2. Enhancing Discipline and Willpower

Success in goal achievement often hinges on discipline and willpower. Ice baths require a significant degree of self-discipline to endure the cold and resist the impulse to quit prematurely. The ability to control your impulses and stick to a challenging task can directly translate into your ability to adhere to your New Year’s resolutions.

When you consistently practice self-discipline in the form of ice baths, it becomes easier to apply that discipline to other areas of your life, whether it’s sticking to a workout routine, maintaining a healthy diet, or staying focused on your career goals.

3. Staying Present and Mindful

The practice of taking ice baths demands your full attention and presence in the moment. As you immerse yourself in the cold water, you’ll find it challenging to think about anything else but the immediate sensations you’re experiencing. This enforced mindfulness can be a valuable skill in goal-setting.

By staying present and focused on the here and now, you can make better decisions, remain committed to your objectives, and overcome distractions that might hinder your progress. Ice baths provide a unique opportunity to train your mind in the art of mindfulness, which can ultimately contribute to your success in achieving your New Year’s goals.

4. Embracing Discomfort as Growth

In the pursuit of any worthwhile goal, discomfort and setbacks are inevitable. Ice baths teach you to embrace discomfort as a catalyst for growth. As you become more comfortable with the cold, you’ll learn to see discomfort not as a hindrance but as a sign of progress.

This shift in perspective can be transformative in your journey towards self-improvement. You’ll begin to view challenges as opportunities for personal growth and development, and setbacks as stepping stones towards your ultimate goals.

Incorporating ice baths into your goal-setting routine can be a powerful and unconventional way to enhance your mental fortitude, discipline, and mindfulness. These attributes, cultivated through the practice of cold exposure, will serve as invaluable assets as you work towards accomplishing your New Year’s resolutions.

In the next section, we’ll guide you through the preparations needed to embark on your ice bath journey safely and effectively, ensuring that you can harness the full potential of this unique goal-setting tool.

Preparing for Your Ice Bath Experience

As you embark on your ice bath journey to enhance your goal-setting efforts, it’s crucial to be well-prepared for the cold immersion experience. Proper preparation ensures both safety and effectiveness, allowing you to reap the maximum benefits from this unique goal-setting tool.

1. Consult with a Healthcare Professional

Before you begin any cold exposure practice, it’s advisable to consult with a healthcare professional, especially if you have underlying medical conditions or concerns. They can provide guidance on whether ice baths are suitable for you and offer any necessary precautions or modifications to ensure your safety.

2. Gather the Necessary Equipment and Supplies

To have a successful ice bath experience, you’ll need the right equipment and supplies. Here’s what you’ll need:

A suitable container: This can be a bathtub, a large plastic tub, or even an inflatable pool, depending on your space and preferences. Why not try one of our Cold Pods?

Ice: You’ll need enough ice to fill your container. The amount will vary based on the size of your container and the temperature of your water source.

Thermometer: To monitor the water temperature and ensure it’s at the desired level.

Timer or stopwatch: This will help you track your immersion time accurately.

Warm clothing: Have warm clothes and blankets ready for after the ice bath to help you warm up quickly.

Towels: To dry off and wrap yourself in after the ice bath.

3. Choose a Suitable Location

Select a location for your ice bath that is safe and easily accessible. Ensure that the surface is stable and slip-resistant, as you’ll be getting in and out of the cold water.

4. Gradual Exposure for Beginners

If you’re new to ice baths, it’s essential to start gradually. Begin with shorter immersion times (e.g., 1-2 minutes) and cooler water temperatures, gradually increasing both as you become more accustomed to the cold. This approach helps your body adapt and reduces the risk of shock.

5. Hydration and Warm-Up

Stay well-hydrated before and after your ice bath experience. Dehydration can make the cold feel more intense. Additionally, engage in some light physical activity or a warm-up routine to increase your body’s core temperature before entering the ice bath. This can help ease the shock to your system.

6. Proper Breathing Techniques

During the ice bath, focus on controlled breathing. Deep, slow breaths can help you stay calm and regulate your body’s response to the cold. Avoid hyperventilating or panicking, as this can make the experience more challenging.

7. Have a Support System

It’s often helpful to have someone present while you’re taking ice baths, especially when you’re starting. They can assist in case of any emergencies and offer encouragement and support throughout the process.

By taking these preparatory steps, you’ll set yourself up for a safe and effective ice bath experience. As you become more familiar with the practice, you can gradually increase the intensity and duration of your cold exposure, harnessing its full potential as a goal-setting tool.

In the next section, we’ll guide you through the step-by-step process of the ice bath ritual itself, ensuring that you can confidently and safely incorporate this practice into your goal-setting routine.

The Ice Bath Ritual

Now that you’re well-prepared for your ice bath experience, let’s walk you through the step-by-step process of the ice bath ritual. This ritual will help you make the most of your cold exposure practice while ensuring your safety and comfort.

1. Prepare Your Ice Bath

Fill your chosen container with cold water.

Gradually add ice until you achieve the desired temperature. Ideally, aim for water temperatures between 10°C to 15°C (50°F to 59°F) for your first sessions. You can decrease the temperature as you become more experienced.

Use a thermometer to monitor the water temperature and ensure it’s within the recommended range.

2. Dress Appropriately

Before entering the ice bath, wear minimal clothing to maximise skin exposure. A swimsuit or shorts and a sports bra for women are suitable choices.

Ensure that you have warm clothing and towels nearby for after the ice bath.

3. Mindful Entry

Approach the ice bath with a calm and focused mindset.

Slowly lower yourself into the cold water, paying attention to your breathing. Take deep, controlled breaths to help your body adjust to the cold gradually.

4. Controlled Breathing

Once you’re fully immersed, concentrate on your breath. Inhale deeply through your nose and exhale slowly through your mouth.

Avoid rapid or shallow breathing, as it can increase anxiety and discomfort.

Focus on maintaining a steady and controlled rhythm throughout the ice bath.

5. Mind Over Matter

As you settle into the cold water, remind yourself of the mental toughness you’re building and the goals you’re working towards.

Embrace the discomfort and use it as a moment to reflect on your aspirations and the determination required to achieve them.

6. Set a Timer

Start with a short immersion time, such as 1-2 minutes for beginners.

Use a timer or stopwatch to track your session accurately.

7. Exit Gracefully

When your timer signals the end of your ice bath, exit the water slowly and mindfully.

Be cautious when standing up, as you might feel a bit lightheaded initially.

Wrap yourself in warm clothing and dry off promptly to start warming up.

8. Warm-Up and Recovery

Engage in light physical activity or movement to raise your body temperature. This can include gentle stretching or a short walk.

Stay warm and continue to focus on your breath to help regulate your body’s response to the cold.

9. Reflect and Set Intentions

Take a moment to reflect on your ice bath experience. Consider the mental and emotional resilience you demonstrated during the session.

Use this post-ice bath time to reaffirm your New Year’s resolutions and set clear intentions for your goals.

10. Gradual Progression

As you become more accustomed to ice baths, gradually increase both the duration and the intensity of your cold exposure. Experiment with colder water temperatures and longer immersion times.

By following this ice bath ritual, you’ll be able to make the most of your cold exposure practice while nurturing your mental resilience and determination. Remember that consistency is key, so incorporate ice baths into your routine regularly to see the greatest benefits in your journey towards achieving your New Year’s goals.

In the next section, we’ll explore the importance of tracking your progress and staying motivated as you work towards your aspirations using ice baths as a powerful tool.

Tracking Progress and Staying Motivated

As you embark on your journey of achieving your New Year’s goals with the help of ice baths, it’s essential to stay motivated and monitor your progress. Here are some valuable strategies to keep you on track and inspired throughout the process.

1. Set Milestones and Celebrate Achievements

Divide your overarching goals into smaller, manageable milestones. Achieving these mini-goals provides a sense of accomplishment and motivates you to continue working towards your larger objectives. Celebrate your milestones, no matter how small, as they represent significant steps towards your ultimate success.

2. Maintain a Goal Journal

Keeping a journal dedicated to your New Year’s resolutions and ice bath experiences can be highly motivating. Document your progress, including the duration and temperature of your ice baths, as well as any observations about your mental and emotional state. This journal not only serves as a record of your journey but also offers insights into your growth and development.

3. Visualise Your Success

Spend time visualising yourself achieving your goals and reaping the rewards of your hard work. Visualisation can be a powerful motivational tool, helping you stay focused and committed to your aspirations. Imagine how it will feel to have accomplished what you set out to achieve.

4. Stay Accountable

Share your goals and ice bath experiences with a trusted friend, family member, or mentor. Knowing that someone is aware of your objectives can create a sense of accountability. Regularly update them on your progress and seek their support and encouragement when needed.

5. Create a Reward System

Reward yourself for achieving milestones or sticking to your ice bath routine. These rewards can be small treats or experiences that you enjoy. Knowing that a reward awaits you at the end of a successful journey can boost your motivation and make the process more enjoyable.

6. Join a Community or Group

Consider joining a community or group of individuals who share similar goals. Online forums, social media groups, or local clubs can provide a sense of camaraderie and support. Sharing your experiences and challenges with others who understand your journey can be incredibly motivating.

7. Reflect on Your Progress Regularly

Take time to reflect on your journey and assess your progress periodically. Reflecting allows you to adapt your approach if needed, learn from your experiences, and make any necessary adjustments to your goals or ice bath routine.

8. Stay Inspired

Seek inspiration from books, podcasts, or stories of individuals who have overcome challenges and achieved their goals. Hearing about the successes of others can reignite your motivation and remind you of what’s possible.

9. Practice Self-Compassion

Be kind to yourself on your journey. There may be times when you face setbacks or encounter obstacles. Instead of getting discouraged, treat yourself with self-compassion. Acknowledge that setbacks are a natural part of the process, and use them as opportunities to learn and grow.

10. Stay Committed to Your Ice Bath Routine

Your ice bath practice can serve as a consistent reminder of your determination and commitment to your goals. Regularly immersing yourself in the cold can reinforce your mental resilience and discipline, helping you stay motivated in all aspects of your life.

By implementing these strategies, you can effectively track your progress and maintain the motivation needed to achieve your New Year’s goals. Ice baths, as a unique and challenging practice, can complement these techniques, enhancing your mental and emotional fortitude on your journey of self-improvement.

In the next section, we’ll explore common challenges associated with ice baths and provide practical strategies for overcoming them, ensuring that you can stay consistent with your ice bath routine and your pursuit of your aspirations.

Overcoming Challenges

As you incorporate ice baths into your goal-setting routine, you may encounter various challenges that can test your resolve. However, overcoming these challenges is an essential part of the journey towards achieving your New Year’s goals. Here are some common obstacles you may face and strategies to help you conquer them.

1. Initial Discomfort and Resistance

Challenge: The first few seconds in the ice bath can be intensely uncomfortable, and your body may resist the experience.

Strategy: Acknowledge the discomfort as a natural response to the cold and remind yourself that it will pass. Focus on your controlled breathing and stay committed to your goals. Over time, you’ll become more accustomed to the initial shock.

2. Mental Resistance

Challenge: Your mind may create doubts or excuses to avoid the ice bath, especially on challenging days.

Strategy: Practicing mental toughness is a core benefit of ice baths. Use positive self-talk to override negative thoughts. Remind yourself of the goals you’re working towards and the mental strength you’re building. Embrace the opportunity to develop discipline and willpower.

3. Fear of the Cold

Challenge: Fear of the cold is common, particularly for beginners.

Strategy: Start with less extreme temperatures and shorter durations to gradually acclimatise to the cold. Visualise yourself comfortably and confidently immersed in the ice bath before you begin. Over time, your fear will diminish as your body and mind adapt.

4. Consistency

Challenge: Maintaining a regular ice bath routine can be challenging due to time constraints or changing circumstances.

Strategy: Schedule your ice baths at consistent times that work for your daily routine. Consider integrating them into your morning or evening rituals. Create a dedicated space for your ice bath setup to streamline the process. Remember that consistency is key to reaping the benefits.

5. Physical Discomfort

Challenge: The physical discomfort of cold exposure, including numbness or tingling sensations, can be challenging to endure.

Strategy: Focus on your breathing and stay mindful of the sensations in your body. Recognise that these sensations are temporary and part of the process. Gradually increase your immersion time as your body adapts, making the discomfort more manageable.

6. Time Management

Challenge: Balancing your ice bath routine with other commitments can be a time-consuming task.

Strategy: Prioritise your ice baths as a valuable investment in your well-being and goal achievement. Adjust your schedule or delegate tasks to create time for your practice. Over time, you’ll find that the mental and physical benefits of ice baths justify the time spent.

7. Staying Motivated

Challenge: Maintaining motivation can be challenging, especially when the initial excitement wears off.

Strategy: Continuously remind yourself of your goals and the reasons you started the ice bath practice. Revisit your journal to see how far you’ve come. Seek inspiration from others who have achieved their aspirations through perseverance. Reconnect with your “why” to reignite your motivation.

8. Safety Concerns

Challenge: Safety is paramount when practicing ice baths, and the fear of potential risks can be a barrier.

Strategy: Ensure that you follow safety guidelines and consult with a healthcare professional if you have any underlying health concerns. Start with milder temperatures and shorter durations to reduce risks. Have a support system in place, and never practice ice baths alone.

9. Plateaus or Plateaux

Challenge: You may reach a point where you feel your progress has plateaued, and the benefits seem stagnant.

Strategy: Plateaus are a natural part of any journey. Embrace them as opportunities for reflection and adjustment. Experiment with variations in your ice bath practice, such as colder temperatures or longer durations, to challenge yourself and break through plateaus.

By proactively addressing these common challenges and implementing these strategies, you’ll be better equipped to overcome obstacles and maintain your commitment to your ice bath routine and New Year’s goals. Remember that every challenge you conquer brings you one step closer to your aspirations, strengthening your resilience and determination along the way.

In the final section of our blog, we’ll emphasise the importance of safety and health considerations when incorporating ice baths into your goal-setting routine. We’ll also provide some concluding thoughts to inspire you on your path to success.

Safety and Health Considerations

While ice baths can be a valuable tool for achieving your New Year’s goals, it’s crucial to prioritise safety and health throughout your cold exposure practice. Here are some essential considerations to keep in mind to ensure that your ice bath journey remains safe and beneficial.

1. Consult with a Healthcare Professional

Before you begin any ice bath practice, consult with a healthcare professional, especially if you have underlying health conditions, such as heart problems, respiratory issues, or circulatory disorders. They can assess whether ice baths are suitable for you and provide any necessary precautions or modifications.

2. Know Your Limits

Recognise your individual tolerance to cold exposure. Start with milder temperatures and shorter durations, especially if you’re new to ice baths. Gradually increase the intensity as you become more experienced. Avoid pushing yourself too hard or ignoring signs of discomfort or distress.

3. Stay Hydrated

Proper hydration is essential before and after your ice bath practice. Dehydration can make the cold feel more intense and increase the risk of adverse effects. Ensure you’re adequately hydrated to help regulate your body’s response to the cold.

4. Never Practice Alone

Always have someone present while you’re taking ice baths, especially when you’re starting. They can assist in case of any emergencies and provide support and encouragement throughout the process. Never attempt an ice bath alone, as the cold can impair your judgment.

5. Avoid Extreme Temperatures

While challenging yourself is beneficial, avoid extremely cold-water temperatures that may lead to hypothermia or frostbite. Aim for water temperatures between 10°C to 15°C (50°F to 59°F) for your initial sessions, and gradually progress from there as your body adapts.

6. Listen to Your Body

Pay close attention to your body’s signals during an ice bath. If you experience severe shivering, numbness, dizziness, confusion, or any unusual discomfort, exit the cold water immediately and warm up. It’s essential to prioritise your well-being over pushing your limits.

7. Warm-Up and Recovery

Engage in a thorough warm-up before your ice bath to raise your body’s core temperature. After the ice bath, continue to focus on warming up to prevent potential after-drop, where your body temperature drops further after exposure to the cold. Gentle movement, warm clothing, and controlled breathing can help with recovery.

8. Respect Individual Variability

Remember that everyone’s tolerance to cold is different. What may be comfortable for one person could be challenging for another. Listen to your body and adapt your ice bath practice to suit your unique needs and comfort levels.

9. Avoid Alcohol or Drugs

Refrain from consuming alcohol or recreational drugs before or during your ice bath practice, as they can impair your body’s ability to regulate temperature and respond to cold effectively.

10. Stay Informed and Educated

Continuously educate yourself about the practice of ice baths. Stay updated on safety guidelines and best practices. Be open to seeking advice from experienced practitioners and professionals who can provide guidance.

By prioritising safety and health considerations throughout your ice bath journey, you can enjoy the benefits of this unique practice while minimising potential risks. Always remember that your well-being is the top priority, and it’s essential to approach ice baths with caution, respect, and a focus on responsible cold exposure.

In the final section of our blog, we’ll provide some concluding thoughts and a motivational message to inspire you on your path to success using ice baths as a tool for achieving your New Year’s goals.

Conclusion

As we wrap up our exploration of using ice baths to achieve your New Year’s goals, it’s clear that this unconventional practice can be a powerful and transformative tool for self-improvement. Ice baths offer a unique blend of physical and mental benefits, providing you with the tools to tackle your aspirations with renewed determination and resilience.

Your New Year’s goals are within reach, and ice baths can be your ally on the journey to success. Remember that the road to self-improvement is often filled with discomfort, challenges, and setbacks. But through the consistent practice of cold dipping, you’ll emerge with mental toughness, resilience, and a steadfast commitment to your aspirations.

As you immerse yourself in the icy waters of determination, may you find the strength to achieve your icy intentions and make this year your most successful one yet. Embrace the cold, embrace the discomfort, and embrace the transformation. Your goals await you on the other side.

Here’s to a year of growth, achievement, and fulfilling your icy intentions. Good luck on your journey!

Why not keep us up to date with your cold dipping journey over on The Cold Pod Community Facebook group.

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Djibouti£55.60 £76.71 £100.33 £126.25 £149.25
Dominica£57.93 £103.31 £132.93 £165.30 £192.49
Dominican Republic£57.93 £103.31 £132.93 £165.30 £192.49
East Timor£42.18 £57.90 £72.51 £73.60 £109.34
Ecuador£57.93 £103.31 £132.93 £165.30 £192.49
Egypt£38.23 £52.74 £66.42 £81.31 £93.43
El Salvador£57.93 £103.31 £132.93 £165.30 £192.49
Eritrea£55.60 £76.71 £100.33 £126.25 £149.25
Estonia£23.55 £28.34 £30.98 £33.62 £37.23
Ethiopia£55.60 £76.71 £100.33 £126.25 £149.25
Faroe Islands£60.60 £81.71 £105.33 £131.25 £154.25
Fiji£55.60 £76.71 £100.33 £126.25 £149.25
Finland£23.55 £27.25 £28.81 £30.35 £33.56
France£20.79 £24.27 £25.82 £27.36 £29.99
French Guiana£57.93 £103.31 £132.93 £165.30 £192.49
French Polynesia£55.60 £76.71 £100.33 £126.25 £149.25
Gabon£55.60 £76.71 £100.33 £126.25 £149.25
Gambia£55.60 £76.71 £100.33 £126.25 £149.25
Georgia£38.23 £52.74 £66.42 £81.31 £93.43
Germany£20.79 £24.27 £25.82 £27.36 £29.99
Ghana£55.60 £76.71 £100.33 £126.25 £149.25
Gibraltar£23.55 £27.25 £28.81 £30.35 £33.56
Greece£23.55 £27.25 £28.81 £30.35 £33.56
Greenland£60.60 £81.71 £105.33 £131.25 £154.25
Grenada£57.93 £103.31 £132.93 £165.30 £192.49
Guadeloupe£57.93 £103.31 £132.93 £165.30 £192.49
Guam£55.60 £76.71 £100.33 £126.25 £149.25
Guatemala£57.93 £103.31 £132.93 £165.30 £192.49
Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Guyana£57.93 £103.31 £132.93 £165.30 £192.49
Haiti£57.93 £103.31 £132.93 £165.30 £192.49
Honduras£57.93 £103.31 £132.93 £165.30 £192.49
Hong Kong£40.09 £55.51 £69.81 £85.35 £97.78
Hungary£23.55 £28.34 £30.98 £33.62 £37.23
Iceland£47.19 £54.88 £59.56 £64.22 £71.74
India£38.23 £52.74 £66.42 £81.31 £93.43
Indonesia£42.18 £57.90 £72.51 £73.60 £109.34
Iraq£55.60 £76.71 £100.33 £126.25 £149.25
Ireland£22.59 £26.07 £27.63 £29.18 £32.02
Israel£38.23 £52.74 £66.42 £81.31 £93.43
Italy£23.55 £27.25 £28.81 £30.35 £33.56
Ivory Coast£55.60 £76.71 £100.33 £126.25 £149.25
Jamaica£57.93 £103.31 £132.93 £165.30 £192.49
Japan£42.18 £57.90 £72.51 £73.60 £109.34
Jordan£38.23 £52.74 £66.42 £81.31 £93.43
Kazakhstan£55.60 £76.71 £100.33 £126.25 £149.25
Kenya£55.60 £76.71 £100.33 £126.25 £149.25
Korea, South£42.18 £57.90 £72.51 £73.60 £109.34
Kuwait£38.23 £52.74 £66.42 £81.31 £93.43
Kyrgyzstan£55.60 £76.71 £100.33 £126.25 £149.25
Laos£42.18 £57.90 £72.51 £73.60 £109.34
Latvia£23.55 £28.34 £30.98 £33.62 £37.23
Lebanon£38.23 £52.74 £66.42 £81.31 £93.43
Lesotho£55.60 £76.71 £100.33 £126.25 £149.25
Liberia£55.60 £76.71 £100.33 £126.25 £149.25
Libya£38.23 £52.74 £66.42 £81.31 £93.43
Liechtenstein£40.42 £49.06 £53.73 £58.38 £65.47
Lithuania£23.55 £28.34 £30.98 £33.62 £37.23
Luxembourg£22.58 £26.07 £27.63 £29.18 £32.02
Macao£42.18 £57.90 £72.51 £73.60 £109.34
Madagascar£55.60 £76.71 £100.33 £126.25 £149.25
Malawi£55.60 £76.71 £100.33 £126.25 £149.25
Malaysia£42.18 £57.90 £72.51 £73.60 £109.34
Maldives£55.60 £76.71 £100.33 £126.25 £149.25
Mali£55.60 £76.71 £100.33 £126.25 £149.25
Malta£47.19 £54.88 £59.56 £64.22 £71.74
Marshall Islands£55.60 £76.71 £100.33 £126.25 £149.25
Martinique£57.93 £103.31 £132.93 £165.30 £192.49
Mauritania£55.60 £76.71 £100.33 £126.25 £149.25
Mauritius£55.60 £76.71 £100.33 £126.25 £149.25
Mexico£57.93 £103.31 £132.93 £165.30 £192.49
Micronesia£55.60 £76.71 £100.33 £126.25 £149.25
Moldova£47.19 £54.88 £59.56 £64.22 £71.74
Monaco£22.58 £26.07 £27.63 £29.18 £32.02
Mongolia£55.60 £76.71 £100.33 £126.25 £149.25
Montenegro£47.19 £54.88 £59.56 £64.22 £71.74
Montserrat£57.93 £103.31 £132.93 £165.30 £192.49
Morocco£38.23 £52.74 £66.42 £81.31 £93.43
Mozambique£55.60 £76.71 £100.33 £126.25 £149.25
Namibia£55.60 £76.71 £100.33 £126.25 £149.25
Nepal£38.23 £52.74 £66.42 £81.31 £93.43
Netherlands£22.58 £26.07 £27.63 £29.18 £32.02
New Caledonia£55.60 £76.71 £100.33 £126.25 £149.25
New Zealand£77.82 £107.91 £144.35 £185.25 £229.54
Nicaragua£57.93 £103.31 £132.93 £165.30 £192.49
Niger£55.60 £76.71 £100.33 £126.25 £149.25
Nigeria£55.60 £76.71 £100.33 £126.25 £149.25
North Macedonia£47.19 £54.88 £59.56 £64.22 £71.74
Norway£40.42 £49.06 £53.73 £58.38 £65.47
Oman£38.23 £52.74 £66.42 £81.31 £93.43
Pakistan£38.23 £52.74 £66.42 £81.31 £93.43
Palau£55.60 £76.71 £100.33 £126.25 £149.25
Palestine Authority£38.23 £52.74 £66.42 £81.31 £93.43
Panama£57.93 £103.31 £132.93 £165.30 £192.49
Papua- New Guinea£55.60 £76.71 £100.33 £126.25 £149.25
Paraguay£57.93 £103.31 £132.93 £165.30 £192.49
Peru£57.93 £103.31 £132.93 £165.30 £192.49
Philippines£42.18 £57.90 £72.51 £73.60 £109.34
Poland£23.55 £28.34 £30.98 £33.62 £37.23
Portugal£23.55 £27.25 £28.81 £30.35 £33.56
Puerto Rico£57.93 £103.31 £132.93 £165.30 £192.49
Qatar£38.23 £52.74 £66.42 £81.31 £93.43
Reunion Island£55.60 £76.71 £100.33 £126.25 £149.25
Romania£23.55 £28.34 £30.98 £33.62 £37.23
Rwanda£55.60 £76.71 £100.33 £126.25 £149.25
Saipan£55.60 £76.71 £100.33 £126.25 £149.25
Samoa, West£55.60 £76.71 £100.33 £126.25 £149.25
San Marino£23.55 £27.25 £28.81 £30.35 £33.56
Saudi Arabia£38.23 £52.74 £66.42 £81.31 £93.43
Senegal£55.60 £76.71 £100.33 £126.25 £149.25
Serbia£47.19 £54.88 £59.56 £64.22 £71.74
Seychelles£55.60 £76.71 £100.33 £126.25 £149.25
Singapore£35.00 £46.93 £57.90 £71.05 £82.36
Slovak Republic£23.55 £28.34 £30.98 £33.62 £37.23
Slovenia£23.55 £28.34 £30.98 £33.62 £37.23
South Africa£57.93 £103.31 £132.93 £165.30 £192.49
Spain£23.55 £27.25 £28.81 £30.35 £33.56
Sri Lanka£38.23 £52.74 £66.42 £81.31 £93.43
St. Kitts & Nevis£57.93 £103.31 £132.93 £165.30 £192.49
St. Lucia£57.93 £103.31 £132.93 £165.30 £192.49
St. Maarten (NL)£57.93 £103.31 £132.93 £165.30 £192.49
St. Martin (FR)£57.93 £103.31 £132.93 £165.30 £192.49
St. Vincent£57.93 £103.31 £132.93 £165.30 £192.49
Suriname£57.93 £103.31 £132.93 £165.30 £192.49
Swaziland£55.60 £76.71 £100.33 £126.25 £149.25
Sweden£23.55 £27.25 £28.81 £30.35 £33.56
Switzerland£40.42 £49.06 £53.73 £58.38 £65.47
Taiwan£42.18 £57.90 £72.51 £73.60 £109.34
Tanzania£55.60 £76.71 £100.33 £126.25 £149.25
Thailand£42.18 £57.90 £72.51 £73.60 £109.34
Togo£55.60 £76.71 £100.33 £126.25 £149.25
Tonga£55.60 £76.71 £100.33 £126.25 £149.25
Trinidad & Tobago£57.93 £103.31 £132.93 £165.30 £192.49
Tunisia£38.23 £52.74 £66.42 £81.31 £93.43
Turkey£47.19 £54.88 £59.56 £64.22 £71.74
Turks & Caicos Islands£57.93 £103.31 £132.93 £165.30 £192.49
Uganda£55.60 £76.71 £100.33 £126.25 £149.25
United Arab Emirates£38.23 £52.74 £66.42 £81.31 £93.43
United States of America£30.10 £45.00 £68.42 £93.47 £118.10
Uruguay£57.93 £103.31 £132.93 £165.30 £192.49
Uzbekistan£55.60 £76.71 £100.33 £126.25 £149.25
Vanuatu£55.60 £76.71 £100.33 £126.25 £149.25
Vatican City£23.55 £27.25 £28.81 £30.35 £33.56
Venezuela£57.93 £103.31 £132.93 £165.30 £192.49
Vietnam£42.18 £57.90 £72.51 £73.60 £109.34
Virgin Islands (GB)£57.93 £103.31 £132.93 £165.30 £192.49
Virgin Islands (USA)£57.93 £103.31 £132.93 £165.30 £192.49
Wallis & Futuna£55.60 £76.71 £100.33 £126.25 £149.25
Zambia£55.60 £76.71 £100.33 £126.25 £149.25
Zimbabwe£55.60 £76.71 £100.33 £126.25 £149.25