Jason Ryer here.
I’m about to take you on a journey into the transformative world of ice baths and cold therapy in Chiang Mai.
As someone who’s guided over 1,000 people through breathwork and ice bath experiences, I’ve seen firsthand how this practice can revolutionize your health and well-being.
But here’s something you might not expect:
I used to hate cold water.
That’s right – before becoming Chiang Mai’s “Ice Bath Guy,” I was just another tech professional trying to optimize my health.
My journey from IBM software engineer to certified breath coach and cold therapy expert has taught me that transformation is possible for anyone willing to take the plunge.
Why Ice Baths? The Science-Backed Benefits
Let’s cut to the chase:
Why would anyone want to sit in freezing cold water?
The benefits might surprise you:
Physical Benefits 🏃♂️
- Reduced Inflammation
Studies published in PLOS One show cold exposure can significantly decrease inflammatory markers - Enhanced Immune Function
Research on the Wim Hof Method demonstrates improved immune response - Better Recovery
Athletes experience faster muscle recovery and reduced soreness - Metabolic Boost
Cold exposure activates brown fat, potentially aiding in weight management
Mental Benefits 🧠
- Improved Focus
Cold exposure increases norepinephrine, enhancing mental clarity - Stress Resilience
Regular practice strengthens your stress response system - Better Mood
Studies suggest cold therapy may help alleviate symptoms of depression - Enhanced Sleep
Many practitioners report improved sleep quality
As Dr. Andrew Huberman, Stanford neuroscientist, notes:
“Cold exposure is one of the rare tools we have to create a deliberate stress, which then allows the body to adapt and get stronger.”
My Personal Cold Therapy Journey
My transformation began in the scorching heat of a Denver summer.
Armed with bags of ice and more curiosity than confidence, I took my first plunge.
The experience was shocking – literally! – but what happened afterward changed everything.
That first ice bath led me to:
- Complete 10 weeks of intensive Wim Hof training
- Become a certified Bulletproof Coach
- Guide thousands through cold therapy experiences
- Create the Zen Strength movement in Chiang Mai
Complete Guide to Cold Therapy Options in Chiang Mai
Looking for the perfect place to experience ice baths in Chiang Mai?
Here’s your comprehensive guide to all available options, from guided experiences to self-led sessions.
1. Zen Strength Foundations
The complete mind-body transformation
Location and schedule: Click here to see upcoming times and places for Zen Strength Foundations
Cost: 1700 THB
What You Get:
- 4-hour comprehensive workshop
- Expert breathwork guidance
- Ice bath immersion
- Light therapy
- Earthing practices
- Movement integration
Perfect for: Anyone seeking a complete transformation experience with expert guidance
Book Your Zen Strength Workshop →
2. The Old City Spa
Luxury spa experience with expert guidance
Location: Old City [Google Maps]
Schedule: Daily 10am – 10pm
Cost: 450 THB Features:
- Finnish sauna
- Infrared sauna
- Steam room
- Ice bath
- Beautiful garden setting
- Expert guidance available
Perfect for: Those wanting a spa-like experience with their cold therapy
Better yet, click here to conquer the cold with me and my Ice Bath Experience at The Old City Spa.
3. JOYA Everyday Wellness
Modern facilities with Chiang Mai’s biggest cold plunge (and biggest sauna)
Location: Nonghoi [Google Maps]
Cost: 350 THB
Features:
- Large cold plunge (fits 10+ people)
- Large Finnish sauna (fits 10+ people)
- Modern facilities
- Group sessions available
Better yet:
4. Alt_Chiangmai Ice Bath Experience
Community-focused cold therapy
Location: Old City [Google Maps]
Schedule: Wednesdays 10-11am
Cost: 250 THB
Features:
- Group breathwork
- Guided ice bath
- Community atmosphere
- Expert instruction
Click here to book your Ice Bath Experience at Alt_ChiangMai.
5. Eudemonia Nomad Plaza
Natural setting with multiple wellness options
Location: Hang Dong [Google Maps]
Schedule: 12-9pm (closed Mondays) Cost: 300 THB Features:
- Ice bath
- Sauna and steam room
- Greek restaurant
- Organic store
- Digital nomad workspace
6. The Cocoon
Serene natural environment
Location: Hang Dong [Google Maps]
Schedule: Days and hours vary
Cost: 300/400 THB
Features:
- Cold plunge tub
- Finnish sauna
- Herbal steam room
- Saltwater pool
- Natural setting
7. Looper Swimming Pool
Aquatic facility with cold therapy options
Location: Jed Yod [Google Maps]
Schedule: Daily 7am – 9pm
Cost: 250 THB
Features:
- Cold tub (15°C)
- Hot pool
- Swimming pool
- Basic facilities
8. Dang Muay Thai
Recovery-focused cold therapy
Location: Old City, Suan Dok Gate
Schedule: Mon/Wed/Fri 3:15pm
Cost: 200 THB
Features:
- Ice bath
- Focus on recovery
- Group sessions
Pro Tips for Choosing Your Ice Bath Experience
- Consider Your Goals:
- Recovery focus? Try Dang Muay Thai
- Complete transformation? Book Zen Strength Foundations
- Luxury experience? Visit The Old City Spa
- Social atmosphere? Join Alt_Chiangmai
- Check the Essentials:
- Water temperature control
- Cleanliness standards
- Availability of guidance
- Additional amenities
- Factor in Location:
- Old City options for convenience
- Outskirt locations for serene settings
- Transportation requirements
- Think About Timing:
- Morning sessions for energy
- Evening sessions for recovery
- Availability of guided sessions
My Personal Recommendations
As someone who’s experienced and guided ice baths across Chiang Mai, here’s my take:
- First-Timers: Start with a guided session at
- Regular Practitioners: Try different venues to find your perfect spot
- Athletes: Combine training with recovery at Dang Muay Thai
- Digital Nomads: Eudemonia’s workspace + wellness combo is ideal
- Luxury Seekers: The Old City Spa offers the most upscale experience
- Nature Lovers: The Cocoon provides the most serene setting
Remember:
The best ice bath experience is one that aligns with your goals and comfort level.
Whether you’re seeking transformation, recovery, or relaxation, Chiang Mai has an option for you.
Making the Most of Your Cold Therapy Journey
For Beginners 🌱
Starting your cold therapy journey can feel overwhelming.
That’s why I’ve created a free 10-minute energy boost breathwork audio guide to help you begin.
This guide will help you:
- Master fundamental breathing techniques
- Build confidence with cold exposure
- Understand the science behind the practice
- Prepare for your first ice bath
For Regular Practitioners 🚀
Ready to deepen your practice?
Check out my detailed guide to cold plunge breathing for advanced techniques and insights.
Understanding the Science Behind Cold Therapy
As both a practitioner and guide, I’ve seen how understanding the “why” behind ice baths can transform your experience.
Let’s break down the science in simple terms.
The Three Key Mechanisms
- The Cold Shock Response
- Your body’s initial reaction to cold water
- Triggers release of norepinephrine (focus hormone)
- Activates your stress-adaptation systems
- Can be managed through proper breathing techniques
- Brown Fat Activation
- Cold exposure activates special fat cells called “brown fat”
- These cells burn regular fat to generate heat
- Regular practice can increase your brown fat levels
- May help with metabolism and weight management
- Hormetic Stress
- “What doesn’t kill you makes you stronger”
- Small amounts of stress make your body more resilient
- Cold exposure is a perfect hormetic stressor
- Benefits include improved stress tolerance and immune function
The Role of Breathing
Proper breathing is crucial for a successful ice bath experience.
As Dr. Andrew Huberman notes:
“The breath is the only autonomic nervous system function we can consciously control.”
This is why I always start my workshops with breathwork training.
The right breathing techniques can:
- Calm your nervous system
- Reduce the cold shock response
- Help you stay longer in the cold
- Enhance the benefits of your practice
Safety and Preparation
Important Safety Considerations
While cold therapy is generally safe, it’s not for everyone.
Always consult your healthcare provider before starting, especially if you have:
- Heart conditions
- High blood pressure
- Respiratory issues
- Pregnancy
- Raynaud’s syndrome
How to Prepare for Your First Ice Bath
Whether you’re joining one of my workshops or trying it elsewhere, here’s how to prepare:
24 Hours Before:
- Get good sleep
- Stay hydrated
- Avoid alcohol
- Eat healthy food
Just Before:
- Warm up gently (light movement)
- Practice your breathing
- Set your intention
- Have warm clothes ready for after
During the Experience:
- Enter slowly and mindfully
- Focus on your breath
- Stay present with sensations
- Listen to your body
Making the Most of Your Cold Therapy Journey
After guiding thousands of people through their ice bath experiences, I’ve learned what makes the difference between a one-time plunge and a transformative practice.
For Beginners: Starting Your Journey
The key to success is progressive adaptation.
Here’s how I recommend starting:
- Build Your Foundation
- Start with hot to warm to cold showers
- Practice basic breathing techniques
- Learn about the science
- Set realistic goals
- Choose the Right Experience
- Begin with guided sessions
- Look for experienced instructors
- Start with warmer temperatures
- Focus on proper technique
- Track Your Progress
- Keep a journal of your experiences
- Note duration and temperature
- Record how you feel before and after
- Celebrate small wins
For Regular Practitioners: Deepening Your Practice
Ready to take your cold therapy to the next level?
Here’s what I recommend:
- Advanced Techniques
- Longer durations
- Colder temperatures
- Complex breathing patterns
- Mindfulness integration
- Combine with Other Practices
- Heat exposure (contrast therapy)
- Meditation
- Movement practices
- Nutrition optimization
- Join the Community
- Share experiences
- Learn from others
- Find accountability
- Celebrate progress
Ready to Transform Your Health?
Whether you’re looking to boost your energy, enhance recovery, or build mental resilience, cold therapy could be the missing piece in your wellness puzzle.
Take Your Next Step:
- Download the Free Guide
Get my 10-minute energy boost breathwork audio to start building your foundation - Join a Workshop
Experience a complete transformation with Zen Strength Foundations - Stay Connected
Subscribe to my newsletter for weekly tips and updates
Free Resources to Support Your Journey:
- Ice Bath Benefits Guide: Deep dive into the science
- Cold Plunge Breathing Tutorial: Master essential techniques
- Beginners Guide: Everything you need to start
Plus, check out my [Zen Strength YouTube Channel] for technique demonstrations and tips.
Common Questions About Ice Baths
After guiding countless sessions, here are answers to the questions I hear most often:
Q: How cold should the water be?
A: For beginners, I recommend 15°C (59°F). Advanced practitioners can go as cold as they want!
Q: How long should I stay in?
A: Start with 1-3 minutes. With practice, you can build up to 5-10 minutes.
Q: Will I get sick from the cold?
A: Actually, regular cold exposure can strengthen your immune system. Just start gradually and listen to your body.
Q: How often should I practice?
A: Begin with 1-2 times per week. You can increase frequency as your body adapts.
Q: Is it normal to feel anxious before getting in?
A: Absolutely! That’s why proper breathing techniques and guidance are so important.
The Bottom Line: Your Journey Awaits
Ice baths aren’t just about enduring the cold – they’re about discovering your innate capacity for transformation.
As someone who’s gone from dreading cold water to guiding others through their journeys, I can tell you:
The benefits are worth every shiver.
The key is starting right.
Whether you:
- Join a guided session at one of Chiang Mai’s many venues
- Book a complete Zen Strength Foundations workshop
- Begin with the free breathwork guide
You’re taking a powerful step toward better health and greater resilience.
Ready to take the plunge?
Contact me to learn more about getting started with cold therapy in Chiang Mai.
Remember:
Your transformation begins with a single breath, a single step, a single moment of embracing discomfort.
Let’s embark on this journey together.
About the Author
Jason Ryer is a Certified Breath Coach, Cold Therapy Guide, and former tech entrepreneur who combines ancient wisdom with modern science to help others optimize their wellbeing. After working as a software engineer at IBM and serving in the Peace Corps in Bolivia, Jason discovered the transformative power of breathwork and cold therapy. A certified Bulletproof Coach and trained by Wim Hof, he has guided over 1,000 people through breathwork and ice bath experiences. Now based in Thailand, Jason leads the Zen Strength movement, helping individuals reconnect with their natural resilience through breathwork, cold exposure, and mindset training.