Ice Bath and Cold Plunge Melbourne

Cold water immersion in Middle Park, Melbourne, at 10 degrees for 10 to 15 minutes.

Enhance recovery, reduce inflammation and boost your vitality with cold water immersion at our Middle Park clinic. At Health104, our ice bath and cold plunge sessions are part of an integrated wellness approach rather than a standalone plunge. Whether you are an athlete recovering from intense workouts, managing inflammation, or after a mental and physical refresh, our guided sessions give you the support to feel your best.

Our Odin Ice Bath is set to 10°C for 10–15 minutes, a protocol supported by research for post-exercise muscle recovery and reducing muscle soreness. Depending on your goals or for a more intense cold exposure, temperatures can be adjusted upon request to 2–5°C, which produces a stronger cold-shock response. An ozone filtration system helps keep the water clean between sessions.

Key Benefits

Reduce inflammation

Soothe muscle soreness and calm inflammation after workouts or injuries.

Speed up recovery

Support muscle repair between training sessions and after competition.

Improve circulation

Stimulate blood flow to support your general health and energy.

Build mental toughness

Practise sitting with discomfort, and leave feeling clear and energised.

Ice Bath and Cold Plunge Therapy at Health104

Our ice bath and cold plunge sessions in Middle Park are built around cold water immersion. Our bath is set to 10 degrees and sessions run 10 to 15 minutes, which is the range the research on cold water immersion for recovery points to, and it is cold enough to work without the shock of a colder plunge. Sitting in the water for that time prompts the body’s natural responses that reduce inflammation, improve circulation and support recovery.

Perfect for:

Athletes looking to speed up recovery after intense workouts or competition.
Wellness seekers supporting their general health and energy levels.
People managing an injury who want to reduce swelling and soreness while they heal.

Our Approach:

A protocol, not a guess: The bath is set to 10 degrees and sessions run 10 to 15 minutes, the range the recovery research points to. Your practitioner adjusts the time within that range to suit you.
Guided sessions: Our team takes you through your first plunge and stays with you, so you are not working out how long to stay in on your own.
Contrast and recovery: Pair your ice bath with our infrared sauna or magnesium hot spa for a hot and cold session, or with myotherapy and remedial massage on the same visit.

Book Ice Bath and Breath Work Sessions today

Take the first step toward faster recovery and less inflammation with a guided session at Health104 Middle Park. Get in touch to book.

FAQ

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What conditions may cold water therapy help with?

People use cold water therapy for inflammation, muscle soreness, stress and circulation, and often as part of managing joint pain or recovering after an injury. What it does for you depends on your situation, which is what the first session covers.

Who can benefit from ice bath and cold plunge therapy?

Athletes, people who train regularly, and anyone looking to recover better, reduce inflammation and build mental resilience. If you are new to cold water, the guided sessions are built for first-timers.

How does an ice bath help recovery after exercise?

Cold water reduces muscle soreness and inflammation and improves circulation, which supports the recovery process after hard training. Our bath is set to 10 degrees and sessions run 10 to 15 minutes, the range the recovery research points to. Most people pair it with the sauna or spa on the same visit.

Is an ice bath safe, and who should check first?

Sessions are run by trained staff and set to your comfort level. Cold water immersion is not suitable for everyone, so tell us at booking if you are pregnant, have a heart condition, high or low blood pressure, or a circulatory condition, and our team will confirm whether it suits you.

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