Cold Water Immersion with Ice Barrel CEO Wyatt Ewing
Ice baths, are a game-changer, especially when it comes to recovery.
They were initially designed to tackle microtraumas, tiny tears in your muscle fibers that happen when you train hard. But here’s the thing: those tears are a good thing. They’re what force your body to adapt. But they also bring along soreness and delayed onset muscle pain, the kind that creeps in 24 to 72 hours after a tough workout.
Now, sitting in freezing cold water might sound like some kind of punishment, but just like those brutal workouts, the short-term discomfort leads to major gains. Cold water therapy works by exposing your body to ice-cold temps for a set amount of time, triggering a physiological response that speeds up recovery. The first time you step into that ice bath, trust me, it’ll feel like a punch to the gut, it’s shocking, no two ways about it. But your body will adapt and you might even start to look forward to it.
Why Ice Baths Work
Cold water therapy has been used for centuries, but its recent surge in popularity is no accident. More and more athletes are catching onto the fact that it works. And thanks to companies like Ice Barrel, it's easier than ever to get your hands on the right gear and make this part of your routine.
The first thing you’ll notice? It chills you out. Sitting in ice water can actually help you relax. Beyond the muscle recovery, regular cold water exposure boosts your lymphatic, immune, circulatory, and digestive systems. All of this adds up to better overall health and improved performance.
Reducing Inflammation
After you push your body hard, inflammation is your enemy. It’s part of the body’s natural response to stress, but too much of it slows down recovery. Cold water therapy helps counteract this by lowering muscle temperature and restricting blood flow to the areas that are inflamed. Less swelling, less pain, and faster recovery. That means you can get back to pushing yourself quicker—and harder.
Boosting Your Mood
But it’s not just about the body. Cold water therapy hits the mind too. If you’ve ever felt mentally fried or just down in the dumps, you’re not alone. Studies show that cold exposure triggers a flood of dopamine and other mood-enhancing neurotransmitters, which can help knock out symptoms of depression and mental fatigue. Bottom line: if you’re feeling stuck, a cold bath might be what you need to get your head back in the game.
Enhancing Circulation and Heart Health
Good circulation is a must if you want to perform at your best. When your circulation is subpar, you’re looking at fatigue, cramping, and potentially bigger health issues down the road. Cold water immersion forces your circulatory system to level up. The shock from the cold gets your heart working overtime, pumping fresh, oxygenated blood throughout your body. This helps boost metabolism, strengthens your immune system, and improves overall heart health.
Cold water immersion isn’t just some trend for fitness influencers on Instagram. It’s a powerful recovery tool that can help you level up physically and mentally. The next time you finish a tough workout, try diving in the ice. Your body will thank you for it later.
John Welbourn is Founder/CEO of Power Athlete Inc and former NFL player. John was drafted with the 97th pick in 1999 NFL Draft and went on to be a starter for the Philadelphia Eagles from 1999-2003, appearing in 3 NFC Championship games, and started for the Kansas City Chiefs from 2004-2007. In 2008, he played with the New England Patriots until an injury ended his season early with him retiring in 2009. Over the course of his NFL career, John started over 100 games regular season games with 10 play-off appearances. He was a four-year letterman while playing football at the University of California at Berkeley. He graduated from the college of letters and sciences with a bachelor's degree in Rhetoric in 1998. And did his Masters work at the UC Berkeley School of Education in 1999. Since retiring from the NFL, John has worked extensively with the NFL, NHL, MLB, Olympic athletes, the US Army and Naval Special Warfare. He works as a consultant and advisor for several companies focused on improving human performance through training, nutrition and fitness-based technologies. John provides daily coaching and mentorship to over 5000 athletes around the world through his Power Athlete Coaches Network and training program delivery platform. Since in 2013, John has hosted a weekly podcast, Power Athlete Radio; a podcast dedicated to improving performance and connecting with some of the smartest people on the planet. With more than 700 episodes Power Athlete Radio has proven to be on the top podcasts in the strength and conditioning realm. John travels the world lecturing on performance and nutrition for Power Athlete and as a keynote speaker. John is a married father of three and resides in Austin, Texas. You can catch up with him at his personal blog, “Talk To Me Johnnie”, at Power Athlete or on social media @johnwelbourn.
Mike Sarraille is the founder and CEO of Talent War Group, a consulting and executive search firm; and Legacy Expeditions, an extreme adventure company which has set 4 x world records in skydiving. Mike is a 2023 and 2024 Top 30 Global Gurus leadership speaker, 2 x Best-Selling Author of The Talent War: How Special Operations and Great Organizations Win on Talent and The Everyday Warrior: A No-Hack, Practical Approach to Life. Mike also participated in the filming and production of two documentaries, Drop Zone Everest and Triple 7: They Said It Couldn’t Be Done. Mike started the Everyday Warrior Initiative on Men’s Journal in 2022 before moving it to Sports Illustrated On SI alongside his co-host John Welbourn. He is a former Recon Marine and Scout-Sniper, and retired US Navy SEAL