Have you ever tried ice bathing? Is it dangerous or is it safe to do?
This story takes us to the stunning setting of Lienz, surrounded by the dramatic peaks of the Lienzer Dolomites. Me, not really knowing what I signed us up for, and Mini, not wanting to do it.

Our Experience of ice bathing in Lienz

I am already wearing my bikini when we arrive at Parkhotel Tristacher See – the place where we will be going ice bathing. Mini has his trunks with him, but has already made it clear that he will not get into the water. He is there for pictures and nothing else and will not participate in the workshop. In comes Philip Steiner – our coach for the ice bath. There are several of us, and we sit down inside the hotel.

“Mini, do you want to go ice bathing or forest bathing on our press trip to East Tirol?”
“Forest bathing”.
“Ok, ice bathing it is”.

Philip starts by saying that people today tend to be comfortable and lazy. They never do anything out of their comfort zone anymore, and it is good to shock the body at times. He briefs us about the process, the benefits, and what we can expect during the ice bath. We are all listening carefully and nodding while he points out all the great information.

Controlling our breathing using the wim hof method

We follow Philips voice, close our eyes, and start doing breathing exercises. He guides us through the Wim Hof method that includes holding our breath after exhaling. The first time is easy, 30 seconds of holding our breath is no problem. The second time is 60 seconds. We both made it. The last time is 1,5 minutes. It’s more of a struggle, but my mind goes wild, and I can see my lungs as trees.

Mini ends up cheating a bit, but I am so excited because I held my breath for the entire time. I feel like a winner already, and my anxiety for the upcoming ice bath disappears. I turn to Mini and ask him if he has changed his mind. The answer is “Yes”. He is not a weak and lazy person. Philips speech has worked wonders, and Mini is ready to go ahead with the program.

Getting out to the lake

After changing and getting into bathrobes, we all head out of the hotel. We walk on a small path, surrounded by snow and amazing views. We are all excited and somewhat nervous. We don’t really know what to expect. Philip is in the front with calming music playing during the walk.

I am mostly calm, trying to prepare myself and my body for what’s coming. Mini is in front of me. He is photographing and looks fine. But my head is almost exploding… Am I ready to do this? How cold will the water be? What if I freak out? I walk along and keep calming myself down.

Preparing and entering the ice cold water

We reach the hut. There is ice and snow on the lake. However, there’s a part where the water is swirling around. The temperature is about 2 degrees Celsius. We get a motivational speech and are told that we are all strong like animals. That we can do this. Some movement before it is time.

Philip enters first, and then we walk down, one by one, into the cold water. First, all the men and then the women. We take it slowly, one by one, and get into the water. I can see that Mini is struggling to breathe in the beginning. When it is my turn, he is fine, but I can see that he is not truly feeling the water. I focus and enter. The water is COLD. The only thing on my mind is breathing.

Final thoughts about our ice bathing

We both believe that Philip was the best guide ever, who made the whole group commit to and enjoy this bucketlist experience. The body felt like new once we got up. And the strangest thing was that we didn’t even freeze while taking the same walk back to the hotel. Philip is a freelancer, but you can contact him through his website (timeisyourlife.com) and book him for the experience.

Ice bathing is an awesome thing that will give you so much energy. The skin feels soft, and life is a bit easier. Sounds strange? We can’t explain it, but it was such a great experience. No, we will not be doing ice bathing every day (even if we live in southern Sweden). However, we would gladly join Philip for another ice bath someday. Our bodies felt great, and all the energy we spent on a snowshoe hike the day before was restored.

What is Ice Bathing?

Ice bathing, also known as cold water immersion, is the practice of submerging your body in very cold water — often close to freezing — for a short period of time. This can be done in natural lakes, rivers, the ocean, or specially prepared ice baths where ice is added to water. While the idea might sound extreme, ice bathing has become increasingly popular among athletes, wellness enthusiasts, and outdoor adventurers.

Typically, an ice bath involves water temperatures between 0°C and 5°C, and sessions usually last anywhere from one to three minutes for beginners. The goal is not to stay in as long as possible but to experience the physiological and mental effects of cold exposure in a controlled way. The moment you enter the water, your body reacts with a sudden cold shock. Your breathing quickens, your heart rate rises, and your skin tingles intensely. After the initial shock, many people find that their breathing stabilizes and the experience becomes surprisingly calming.

Why Lienz Is a Perfect Place for Ice Bathing

Lienz is often called the sunniest town in Austria, yet winter temperatures still drop low enough for icy waters. Here you can find clean alpine lakes and streams, and the atmosphere is quieter compared to big ski resorts. The contrast between snowy mountains and the icy water makes Lienz the perfect place to try this adventure. Lake Tristacher See is the only natural bathing lake in East Tyrol.

Located 821 meters above sea level with stunning views, this is the place to be when you want to try ice bathing. This is also where Phillip Steiner offers workshops on ice bathing. He is a fitness world record holder for the Longest Full Back Lever Hold, something that says a lot about his physique and body. Having him as a coach during the ice bath makes you feel safe.

Is Ice Bathing Safe?

It is said that ice bathing should be avoided by people with cardiovascular problems because the cold shock can strain the heart. According to Philip, ice bathing is safe when done under controlled conditions. It is good to shock the body, and you will feel awesome afterwards. For safe bathing, make sure to never go alone. Never jump into the water and make sure to get out immediately if you feel dizzy.

A lot of people who died from ice bathing did it completely wrong. Maybe they jumped into the freezing water. Social media is also a big part of these kinds of accidents. People want to impress and forget about the safety. They jump in and panic. When panic kicks in, the breathing becomes hard, and people drown. But going ice bathing with a coach who can guide and keep you safe is an incredible experience.

Health Benefits of Ice Bathing

It boosts circulation and may strengthen the immune system. It releases endorphins and improves mental resilience. Cold exposure can also improve mood and energy levels due to hormone release and increased circulation. For us, it was mostly about the mental clarity and focus that made it awesome. We felt like we could overcome anything after we did the ice bath.

We entered the water slowly, and it was only during the first seconds that our breathing got a bit messed up. Otherwise, we both felt in control, and for the rest of the day, we felt very strong and healthy in a way. We felt like we could do anything and that nothing was out of reach. We went as far as going ice climbing with confidence in the afternoon!