Introduction to cold practice: cold bathing at Ritzensee
The 4-star superior hotel's location creates the ideal conditions to engage in a special form of regeneration: cold bathing. As part of the cold bathing retreat with the experienced cold experts Josephine Worseck and Douwe van den Berg in September 2024, the participants experienced the fascinating effects of cold bathing. We would also like to share this experience with you and inspire you to discover the cold practice for yourself.
The advantages at a glance
A stay in cold water is more than just an adrenaline kick. Cold bathing has real benefits for body and mind:
- Activates the immune system: Cold water stimulates the production of white blood cells and strengthens the defenses against colds and infections.
- Reduces inflammation: The cold reduces inflammatory markers in the body, which has a particularly beneficial effect on chronic complaints.Â
- Strengthens the cardiovascular system: The alternation of vasoconstriction and dilation trains the vessels and supports the heart.
- Promotes happiness hormones: Cold water releases endorphins and serotonin, which increases well-being and reduces stress.
- Increases cold tolerance: Regular cold baths help the body to get used to low temperatures and to freeze less in the cold season.
- Improves sleep quality: The cold supports the internal clock and ensures more restful sleep.
- Overcomes fears: Consciously dealing with the cold strengthens self-confidence and helps to reduce personal fears.
- Trains mental strength: The challenge of the cold promotes resilience and mental resilience in stressful situations.
Note: The beneficial effects of the cold can become a risk under certain health conditions. People with cardiovascular diseases, very high blood pressure or a special sensitivity to cold, such as cold urticaria, should avoid cold baths. It is also not recommended during pregnancy. The general rule is: only those who feel healthy and fit should get into the cold water.
From warm shower to cold bath:
A conscious introduction to cold bathing begins with an important question: Why should the cold become a routine? Regardless of whether the motivation is physical health, mental strength or the desire for a new challenge, the personal "why" serves as support and inspiration. The gradual approach starts in the first week with 15 seconds of lukewarm water on two days, followed by two days of cold water and finally two days of ice-cold water. Over the next few weeks, the cold exposure is increased to 20, 30 and finally 60 seconds. After a month, cold showers can be enjoyed almost relaxed and the body is well prepared for the natural experience of cold bathing.
Cold bathing at Ritzensee:
After getting used to cold showers, cold bathing in natural waters is the next step. The calm Ritzensee creates the ideal conditions for experiencing the cold very consciously. Warming up with light movements, such as running along the bank or doing a few squats, prepares the muscles optimally. When entering the water slowly and in a controlled manner, deep breathing helps to better accept the cold and remain relaxed. After the cold bath, it is advisable to dry the body thoroughly and put on warm clothes. A bathrobe or blanket helps to restore body heat. A hot tea supports the inner warmth and also promotes relaxation. Shivering after the cold bath is completely normal - it is a natural reaction of the body to warm up and stabilize the circulation.
Safety when taking a cold bath:
Having a companion with you provides additional safety and mental support. Mindfulness of your own body is essential: as soon as the first signs of discomfort or extreme cold appear, it is advisable to get out of the water. The goal is a positive and safe experience in which well-being is always the priority.
For optimal results, Josephine Worseck and Douwe van den Berg recommend going into cold water for a maximum of two minutes 1-3 times a week. That's all you need to do to feel the benefits of cold bathing.
Are you ready to get started with cold bathing? The next time you stay at the Ritzenhof, you have the opportunity to try cold bathing at the Ritzensee yourself and experience the positive effects on your body and mind first hand. In 2025, there will also be a joint ice bathing retreat with the experts Josephine Worseck and Douwe van den Berg at the Ritzenhof to get to know the cold bathing practice even better - stay tuned!