Take the plunge! Testing the benefits of an icy bath immersion coupled with ‘conscious breathing’

‘Try anything once’ is a good motto, especially if it helps combat stress and improve wellbeing. The method towards ‘conscious breathing’ – a sauna followed by an ice bath – seemed more than a little intimidating. But after trying this Fire and Ice treatment demonstrated by personal trainer Rudi Vanlancker at Aspria’s Royal La Rasante health and fitness club in Brussels, I was converted.

“We do not teach horses how to breathe,” says Vanlancker. “But it is different for humans, with the hustle of daily life and challenges making us forget how to breathe properly.” Indeed, ‘correct’ breathing means using the diaphragm, regular intakes and exhales of breath, with extra exercises including holding your breath as long as possible.

A real benefit of ‘conscious breathing’ is the sense of relaxation and calm after exercising. Only a few minutes’ practice a day brings lasting benefits, according to Vanlancker: better oxygenation, stress reduction, a reinforced immune system and ultimately a longer life.

So far, so sensible. But what about that ice bath, so beloved of that self-styled Iceman, Dutch extreme athlete Wim Hof? His method might seem radical but it was simple: “Combining controlled breathing and exposure to the cold, it stimulates the immune system and increases resistance to stress.”

Without more ado, it was downstairs to see if this was true. First, 10 minutes of breathing exercises, then the luxurious sauna. Finally… feeling beautifully calm from all the inhalations and exhalations and warmth, we entered the cold zone with its simple old-style iron bath surrounded by buckets of ice.

Do not start too cold, insists Verlancker, adding that this treatment should not be practised if you are pregnant, have high blood pressure or suffering other health conditions. It is preferable to bathe first in a 17° bath (equivalent to a ‘warmish’ sea; the temperature of the average municipal swimming pool is 27.5°). Once accustomed to this temperature, it is best to decrease slowly in stages to, only if you feel comfortable, around 12°.

And while it is not exactly, “come on in, the water’s lovely…”, once immersed, your trepidation eases. And in less than a minute, you experience a shot to your circulation and a boost to your skin. After a few sessions at descending temperatures, interspersed with saunas, I felt like I’d had a long sea bathe without the salt water, enjoying a tingling ‘wide awake’ feeling.

What is standard in the homes of many celebrities, including the Beckhams, Lebron James and Jennifer Aniston, is available to discover at this Brussels club. You do not have to set world records like Hof (who has braved the bath for one hour and 53 minutes). Thirty seconds bring benefits, while experts recommend building up gradually to 10-15 minutes, but no more.

This Fire and Ice treatment was offered by Aspria, Royal La Rasante, Rue Sombre 36, Woluwe-Saint-Lambert.