Unlock the Ultimate Recovery Response: Ice Baths + Lymphatic Drainage
At Embrace Wellness Haven, we believe recovery should be strategic, not just reactive. That’s why we combine two of the most evidence-based methods for reducing inflammation, enhancing performance, and optimising overall wellness: ice bath therapy and the Big 6™ lymphatic drainage method by Dr. Perry Nickelston. This science-led pairing doesn’t just help you feel better—it transforms the way your body responds to stress, fatigue, and inflammation at a physiological level.
Studies have shown that cold water immersion can reduce inflammatory markers by up to 47% and significantly lower muscle soreness after intense exercise [European Journal of Applied Physiology, 2019]. It’s also associated with faster recovery from tissue damage and reduced swelling [Journal of Applied Physiology, 2020]. But here’s where it gets smarter: when you begin your session with a targeted lymphatic drainage routine, you stimulate fluid movement, detox pathways, and circulation—priming your body to gain even more from the cold exposure.
The Big 6™ protocol stimulates six key drainage points to clear stagnation and improve flow throughout the lymphatic system. By activating these areas before stepping into an ice bath, your body is better prepared to move waste products, reduce swelling, and support immune function. You’re not just braving the cold—you’re using it as a strategic tool to trigger deeper physiological repair.
The synergy of lymphatic drainage and cold immersion offers more than short-term relief. It supports long-term wellness, resilience, and clarity. Whether you’re training hard, managing chronic inflammation, or just seeking a sharper edge in how you feel day-to-day, this pairing is a powerful upgrade to your recovery routine.
Ready to experience the science-backed power of true recovery?
Explore our curated ice bath packages and take the first step toward a stronger, clearer, more energised you.
FAQs
Find answers to your questions about ice baths, and recovery therapies.
At Embrace, we offer two professionally calibrated ice baths so you can choose the experience that suits your body best. One bath is set between 10°C and 12°C, ideal for those new to cold exposure or seeking a consistent anti-inflammatory and recovery boost. The other is a deeper immersion at 3°C to 5°C, designed for experienced users who want a stronger nervous system reset, faster muscle recovery, and enhanced mental resilience.
For most clients, 3 minutes is enough to trigger the physiological benefits. Our team is there to guide you with breathwork and recovery support, whether it’s your first session or part of your weekly ritual.
Clinical Insight: Cold water immersion in the 10–15°C range is shown to significantly reduce DOMS (delayed onset muscle soreness), while colder immersion at 3–5°C has been linked to greater activation of brown fat, improved cold shock protein release, and higher mental clarity and focus post-session (European Journal of Applied Physiology, 2019; Temperature Journal, 2020).
Not at all! While ice baths are well-known in athletic recovery, the benefits extend far beyond sport. Cold immersion helps reduce inflammation, boost immune function, and lower stress levels through a surge in norepinephrine—a natural anti-inflammatory hormone. Regular use can also improve sleep quality, mental clarity, and emotional resilience.
Did you know? A 2019 study in Frontiers in Physiology found that cold water immersion reduced muscle soreness by 20–30% and promoted faster tissue recovery.
Absolutely. Your safety and comfort are our priority. First-time clients are personally guided by our recovery team, with step-by-step support, breathwork techniques, and modifications if needed. Whether you’re a seasoned athlete or just starting your wellness journey, we’ll be right there with you.
Yes—and we recommend it! For maximum effect, we suggest starting with our Big 6™ lymphatic drainage routine, followed by an ice bath, and finishing with an infrared sauna session. This combination supports circulation, toxin removal, and deep cellular recovery, leaving you feeling refreshed and recharged from the inside out.
Research Insight: Studies show that alternating hot and cold therapy increases circulation, reduces inflammation, and improves vascular function (European Journal of Applied Physiology, 2020).
Most people can safely enjoy ice baths, but if you have a cardiovascular condition, Raynaud’s syndrome, or are pregnant, please speak with your healthcare provider before booking. We conduct a wellness screening for all new clients and tailor sessions accordingly to ensure safety and comfort.
For general wellness, 1–2 sessions per week can provide lasting benefits. For athletes or those in recovery, 2–4 sessions weekly may support faster regeneration and reduced muscle fatigue. Consistency is key—your nervous system and inflammation levels respond best to regular exposure over time.
Tip: Pair with regular Reformer Pilates or strength-based recovery to further support performance and joint stability.
Just bring your swimwear, a towel, and a change of clothes. We provide filtered water, change rooms, and a supportive space to rest before or after your session. Want to stay and recharge? Grab a coffee at our window and soak in the post-ice bath glow.
Absolutely! Ice baths are available as standalone sessions or as part of our Fire & Ice packages, recovery bundles, and membership add-ons. We’ve designed these options to help you commit to your recovery without overloading your schedule—or your budget.
Ready to feel the shift? Click here to view our Ice Bath Packages and Book Now
