Cher McGillivray: How parents can respond when their child is the bully
Bullying is something every parent worries about — and it's no wonder, with one in four Australian students experiencing regular bullying.
The rate in Australia is one of the highest among English-speaking countries.
This data gives rise to a challenging question for some families — what if my child is the bully?
The fear for most parents when it comes to bullying is that their child will be the victim, and experience all the negative impacts that can come with it.
But the idea that it is your child who may be the one inflicting harm can be extremely difficult for parents to process.
What's often at play in these situations is that the child is responding to a perceived threat — feeling like they aren't quite fitting in, and a sense of anxiety that can manifest as anger or aggression.
As children and teens, young people's brains haven't yet fully developed and as a result they are essentially living out of their limbic brain — the 'threat brain'.
Every situation is different, but often when a child is engaging in bullying behaviours, there's something deeper at play.
For some reason they are trying to protect themselves – their brain is responding to a threat that is sending them into fight or flight.
In many cases it is a cry for help from the child, and one of the best things a parent can do is seek to understand, without judgment, what their child is feeling that might be leading to these behaviours.
It can be incredibly distressing for a parent to realise that their child has been bullying others and there's often a rush to self-blame.
But acknowledging the issue and using it as an opportunity to find out what's really going on for their child is the mark of a good parent who deeply cares.
In research with young people who had been engaging in bullying behaviours that led them to eventually commit crimes, many said that no one had even bothered to ask them why they were bullying other kids, no one had asked what was going on for them that made them behave this way.
In those teen years, the prefrontal cortex is being remodelled and teenagers are going to act without thinking.
They're going to be more impulsive. They're going to be more self-conscious. They've got an undeveloped sense of self and a deep need to belong to a peer group.
If they don't feel they belong at home, if they don't feel they belong at school and they don't feel that they belong in their peer group, it can often go one of two ways — they can isolate themselves, or they can try to exert some sense of control and that's when the bullying can start.
One of the best ways to tackle this sensitive issue is by helping your child feel like they 'belong' at home.
This means approaching a conversation about bullying with a sense of curiosity rather than anger or judgment. The worst thing we can do is to ignore it or pretend it's not happening.
Remind your child that you want to understand why they have done these things, that you are here to help and that they are still loved.
Even if there are consequences for their actions and behaviours, as there should be for bullying, reassure them you will still accept them and be there for them.
Taking this approach of 'connection before correction' can lead to significant behaviour shifts — helping your child feel heard, understood and not judged makes them more open to change.
So, if you're worried that your child might be a bully, take a deep breath, be brave, be curious and approach it with love.
Dr Cher McGillivray is an Assistant Professor of Psychology at Bond University
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
The Age
31 minutes ago
- The Age
‘Tactful disharmony': An interior designer's offbeat path to success
This story is part of the June 7 edition of Good Weekend. See all 14 stories. Tamsin Johnson is perched on a white sofa, sipping ginger and lemongrass tea beneath a 19th-century French crystal chandelier in her Darling Point home in Sydney's east. Before her, roses nestle in a vase on a marble coffee table next to a pair of oak armchairs by Frank Lloyd Wright. Looming behind, a large religious icon, painted by the Indigenous-Australian artist Dan Boyd, is half obscured by an antique console laden with coffee-table books with titles like Equestrian Life in the Hamptons and Haute Bohemians: Greece. Every detail in the room is a quiet signifier of cultural erudition and taste. Indeed, there's so much to admire, the harbour view feels like a distraction. At 40, Johnson has become one of Australia's most sought-after interior designers. Locally, her work ranges from the Byron Bay hotel, Raes on Wategos, to the Bondi store of jewellery designer Lucy Folk, while international jobs include a Dubai members club and Frank Sinatra's former Hollywood office. In 2021, publisher Rizzoli New York released her first book, Tamsin Johnson: Spaces for Living, while a second is now in the works. 'Tamsin is a true artist,' says Nick Smart, the fragrance entrepreneur behind the Libertine Parfumerie boutiques. He enlisted her to design his Paddington flagship store, which includes parquetry flooring and antique marble basins from France. The cost of decorating the 200-square-metre space exceeded $1 million, but Smart is keen to use Johnson again. 'People emulate Tamsin's style, but they don't make it look good,' he says. 'She puts together pieces from different eras in a breathtaking way.' 'Tactful disharmony' is how Johnson describes her mix-and-match approach. 'It's about finding the balance of elements that might not have necessarily worked together – the old and the new, the pristine and the slightly messy, the weird and the super polished.' She points above her fireplace to a contemporary mirror whose jagged edges counter the curves of an antique bronze nude. Similarly, offbeat notes pepper Johnson's own look. Tall and slender in a floaty, pinstripe shirt and cream slacks, she sports a jumble of accessories, including a Jaeger-LeCoultre Reverso watch in burgundy, a diamond tennis bracelet, and a mishmash of rings that includes vintage sapphires and a dark-green bloodstone. Her husband, Patrick Johnson, is also a tastemaker. In 2009, the 44-year-old launched his P. Johnson tailoring brand that today also encompasses womenswear, and has expanded to 10 shops as far afield as London and New York. The couple have two children, Arthur, 8, and Bunny, 7, but parenthood hasn't curbed their panache. Damien Woolnough, fashion editor of The Sydney Morning Herald and The Age, believes the pair's aspirational image – the holidays in Tuscany, the artworks, the clothes – feeds into P. Johnson's appeal. 'You so want to be them, and that lifestyle justifies the price as much as the cut and fabrics.' In one showroom, an antique chandelier beams onto a portrait of André the Giant. Johnson decorates her husband's showrooms to evoke a refined but playful mood of relaxed hospitality. In the Windsor location in Melbourne, for example, an antique chandelier beams onto a portrait of the late pro wrestler, André the Giant. 'I never wanted spaces that were all old wood and leather, like a traditional English tailoring shop,' Patrick says. 'I wanted the interiors to be an extension of our lives and the things we found beautiful. I wanted people to feel like they're coming into our home.' Johnson's eye for an art-deco sideboard also started at home. Her parents, Edward and Peta Clark, were successful antique dealers, and she grew up in Melbourne playing beneath Louis XV sofas and Venetian gilt mirrors. Her father's big break had come in 1974, when he negotiated a huge sale from the Maharajah of Mysore that included a lavish collection of royal carriages. 'I made a few bob and I've lived on that ever since, really,' Clark admits. The proceeds bought the family's former home, the converted Golden Crust bakery in Armadale, that Domain describes as one of 'Melbourne's truly great homes'. From a young age, Johnson and her sister Tess accompanied their parents on buying trips to Paris markets and Rome galleries. 'Subconsciously, I was learning, not just about furniture and antiques, but about selling as well,' Johnson reflects. She instinctively mastered the latter. When she was eight, her father recalls taking her to Camberwell market, where Johnson bought a gold bracelet for $5. 'An hour later, she resold it from my stall to a lady for $15.' Lauren Kozica, a high-school friend from Wesley College, remembers Johnson constantly hurling herself into extracurricular projects. 'Tamsin's always had the energy and stamina most people search for in a tablet.' As a teen, Johnson took sewing classes and began tie-dying petticoats and making her own clothes. By 18, she'd sold a line of beaded necklaces to Scanlan Theodore. That early win encouraged her to study fashion at RMIT; she then clinched an internship in London at Stella McCartney. After-wards, Johnson got a job with a London PR firm and during that period, she met her future husband in a pub. 'She just radiated this energy, this brightness,' Patrick says of his first impression. Raised on a 4000-hectare farm north of Adelaide, Patrick had already been in London for six years and was working for Robert Emmett, a high-end shirtmaker on Jermyn Street. Tamsin, meanwhile, was turning away from fashion. Recognising her sartorial taste would never be sufficiently edgy to stand out, she enrolled in a course at Inchbald School of Design in Chelsea: 'The minute I walked in, I was like: 'This is absolutely my field.' ' In 2009, the pair returned to Australia. While Patrick set up his tailoring business, Johnson got an interior design job at Sydney practice, Meacham Nockles McQualter. 'When Tam arrived she was well-travelled, with a broad knowledge of the history of art, design and architecture, which enabled her to develop designs with a distinctive language,' says her former boss, Don McQualter. Johnson credits her four-year stint with teaching her the fundamentals of her profession. But in 2013, she resigned to go out on her own. 'It wasn't a surprise,' says McQualter. Loading Her first job as a sole practitioner was with one of Patrick's tailoring clients, and in a business where social cachet matters, it proved to be heaven-sent. The Bondi home belonged to James Packer. Johnson turned the opportunity into a springboard. Her three-women team currently has 20 jobs on the go that range from overhauling a seven-bedroom home in Vaucluse to fitting new wardrobes in a child's bedroom. Johnson also runs a Paddington antiques shop that she opened in 2015. Each year she trawls the antique fairs in France, Italy and Spain for stock, shipping back five 12-metre-long containers laden with new (old) treasures. Sitting with her, I get the same pang of unease you get from too much Instagram, when you inadvertently compare your own reality to glimpses of the unattainable. It's not just her jet-set lifestyle. My kids are the same age as Johnson's, and we've twice had to get our sofa reupholstered due to peanut-butter stains and worse. How is her white sofa so pristine? 'We've always made sure the covers can be slipped off and cleaned,' she shrugs. What about the juggle of raising two children while running an internationally successful business? The family has help on Mondays and Tuesdays, when a nanny collects the kids from school, but Johnson admits to being pathologically efficient: 'If I've got something on my to-do list, I need to get it done. On holidays, I'll write an itinerary that Patch [Patrick] jokes is down to the minute.' As if to validate her working-mum credentials, Johnson's phone rings. It's her daughter's school: Bunny has a tummy-ache and needs collecting. Apologising, Johnson dashes out, urging me to finish my tea and try a piece of shortbread. Cut into heart shapes, even her biscuits are charmingly photogenic. Loading A week later, we chat on the phone. Johnson is driving to Melbourne Airport after seeing clients in the Otways who want an American ranch-style interior. I'm curious to know what her next chapter holds. She's already living the dream: where does she go from here? 'I've got a small, personal business and that's the way I like it,' she insists. 'I'm not trying to set up an office in London or New York. I like that we can still deliver amazing outcomes for clients that are super personal. Also, I want to raise my own kids.' She mentions how her signet ring, a gift from Patrick, is engraved with a turtle. 'I think it was to remind me to slow down.' Suddenly, I'm reminded of a recurring detail from her house. Beside the Bill Henson in the hallway, on the antique Spanish dining table, by the custom-made sofa, there were vases of mixed roses everywhere. Are they a visual cue, like that ring – a literal reminder to stop and smell the roses? 'Well, they are my favourites,' Johnson laughs. 'But maybe subconsciously, yeah.'
Sydney Morning Herald
35 minutes ago
- Sydney Morning Herald
‘Tactful disharmony': An interior designer's offbeat path to success
This story is part of the June 7 edition of Good Weekend. See all 14 stories. Tamsin Johnson is perched on a white sofa, sipping ginger and lemongrass tea beneath a 19th-century French crystal chandelier in her Darling Point home in Sydney's east. Before her, roses nestle in a vase on a marble coffee table next to a pair of oak armchairs by Frank Lloyd Wright. Looming behind, a large religious icon, painted by the Indigenous-Australian artist Dan Boyd, is half obscured by an antique console laden with coffee-table books with titles like Equestrian Life in the Hamptons and Haute Bohemians: Greece. Every detail in the room is a quiet signifier of cultural erudition and taste. Indeed, there's so much to admire, the harbour view feels like a distraction. At 40, Johnson has become one of Australia's most sought-after interior designers. Locally, her work ranges from the Byron Bay hotel, Raes on Wategos, to the Bondi store of jewellery designer Lucy Folk, while international jobs include a Dubai members club and Frank Sinatra's former Hollywood office. In 2021, publisher Rizzoli New York released her first book, Tamsin Johnson: Spaces for Living, while a second is now in the works. 'Tamsin is a true artist,' says Nick Smart, the fragrance entrepreneur behind the Libertine Parfumerie boutiques. He enlisted her to design his Paddington flagship store, which includes parquetry flooring and antique marble basins from France. The cost of decorating the 200-square-metre space exceeded $1 million, but Smart is keen to use Johnson again. 'People emulate Tamsin's style, but they don't make it look good,' he says. 'She puts together pieces from different eras in a breathtaking way.' 'Tactful disharmony' is how Johnson describes her mix-and-match approach. 'It's about finding the balance of elements that might not have necessarily worked together – the old and the new, the pristine and the slightly messy, the weird and the super polished.' She points above her fireplace to a contemporary mirror whose jagged edges counter the curves of an antique bronze nude. Similarly, offbeat notes pepper Johnson's own look. Tall and slender in a floaty, pinstripe shirt and cream slacks, she sports a jumble of accessories, including a Jaeger-LeCoultre Reverso watch in burgundy, a diamond tennis bracelet, and a mishmash of rings that includes vintage sapphires and a dark-green bloodstone. Her husband, Patrick Johnson, is also a tastemaker. In 2009, the 44-year-old launched his P. Johnson tailoring brand that today also encompasses womenswear, and has expanded to 10 shops as far afield as London and New York. The couple have two children, Arthur, 8, and Bunny, 7, but parenthood hasn't curbed their panache. Damien Woolnough, fashion editor of The Sydney Morning Herald and The Age, believes the pair's aspirational image – the holidays in Tuscany, the artworks, the clothes – feeds into P. Johnson's appeal. 'You so want to be them, and that lifestyle justifies the price as much as the cut and fabrics.' In one showroom, an antique chandelier beams onto a portrait of André the Giant. Johnson decorates her husband's showrooms to evoke a refined but playful mood of relaxed hospitality. In the Windsor location in Melbourne, for example, an antique chandelier beams onto a portrait of the late pro wrestler, André the Giant. 'I never wanted spaces that were all old wood and leather, like a traditional English tailoring shop,' Patrick says. 'I wanted the interiors to be an extension of our lives and the things we found beautiful. I wanted people to feel like they're coming into our home.' Johnson's eye for an art-deco sideboard also started at home. Her parents, Edward and Peta Clark, were successful antique dealers, and she grew up in Melbourne playing beneath Louis XV sofas and Venetian gilt mirrors. Her father's big break had come in 1974, when he negotiated a huge sale from the Maharajah of Mysore that included a lavish collection of royal carriages. 'I made a few bob and I've lived on that ever since, really,' Clark admits. The proceeds bought the family's former home, the converted Golden Crust bakery in Armadale, that Domain describes as one of 'Melbourne's truly great homes'. From a young age, Johnson and her sister Tess accompanied their parents on buying trips to Paris markets and Rome galleries. 'Subconsciously, I was learning, not just about furniture and antiques, but about selling as well,' Johnson reflects. She instinctively mastered the latter. When she was eight, her father recalls taking her to Camberwell market, where Johnson bought a gold bracelet for $5. 'An hour later, she resold it from my stall to a lady for $15.' Lauren Kozica, a high-school friend from Wesley College, remembers Johnson constantly hurling herself into extracurricular projects. 'Tamsin's always had the energy and stamina most people search for in a tablet.' As a teen, Johnson took sewing classes and began tie-dying petticoats and making her own clothes. By 18, she'd sold a line of beaded necklaces to Scanlan Theodore. That early win encouraged her to study fashion at RMIT; she then clinched an internship in London at Stella McCartney. After-wards, Johnson got a job with a London PR firm and during that period, she met her future husband in a pub. 'She just radiated this energy, this brightness,' Patrick says of his first impression. Raised on a 4000-hectare farm north of Adelaide, Patrick had already been in London for six years and was working for Robert Emmett, a high-end shirtmaker on Jermyn Street. Tamsin, meanwhile, was turning away from fashion. Recognising her sartorial taste would never be sufficiently edgy to stand out, she enrolled in a course at Inchbald School of Design in Chelsea: 'The minute I walked in, I was like: 'This is absolutely my field.' ' In 2009, the pair returned to Australia. While Patrick set up his tailoring business, Johnson got an interior design job at Sydney practice, Meacham Nockles McQualter. 'When Tam arrived she was well-travelled, with a broad knowledge of the history of art, design and architecture, which enabled her to develop designs with a distinctive language,' says her former boss, Don McQualter. Johnson credits her four-year stint with teaching her the fundamentals of her profession. But in 2013, she resigned to go out on her own. 'It wasn't a surprise,' says McQualter. Loading Her first job as a sole practitioner was with one of Patrick's tailoring clients, and in a business where social cachet matters, it proved to be heaven-sent. The Bondi home belonged to James Packer. Johnson turned the opportunity into a springboard. Her three-women team currently has 20 jobs on the go that range from overhauling a seven-bedroom home in Vaucluse to fitting new wardrobes in a child's bedroom. Johnson also runs a Paddington antiques shop that she opened in 2015. Each year she trawls the antique fairs in France, Italy and Spain for stock, shipping back five 12-metre-long containers laden with new (old) treasures. Sitting with her, I get the same pang of unease you get from too much Instagram, when you inadvertently compare your own reality to glimpses of the unattainable. It's not just her jet-set lifestyle. My kids are the same age as Johnson's, and we've twice had to get our sofa reupholstered due to peanut-butter stains and worse. How is her white sofa so pristine? 'We've always made sure the covers can be slipped off and cleaned,' she shrugs. What about the juggle of raising two children while running an internationally successful business? The family has help on Mondays and Tuesdays, when a nanny collects the kids from school, but Johnson admits to being pathologically efficient: 'If I've got something on my to-do list, I need to get it done. On holidays, I'll write an itinerary that Patch [Patrick] jokes is down to the minute.' As if to validate her working-mum credentials, Johnson's phone rings. It's her daughter's school: Bunny has a tummy-ache and needs collecting. Apologising, Johnson dashes out, urging me to finish my tea and try a piece of shortbread. Cut into heart shapes, even her biscuits are charmingly photogenic. Loading A week later, we chat on the phone. Johnson is driving to Melbourne Airport after seeing clients in the Otways who want an American ranch-style interior. I'm curious to know what her next chapter holds. She's already living the dream: where does she go from here? 'I've got a small, personal business and that's the way I like it,' she insists. 'I'm not trying to set up an office in London or New York. I like that we can still deliver amazing outcomes for clients that are super personal. Also, I want to raise my own kids.' She mentions how her signet ring, a gift from Patrick, is engraved with a turtle. 'I think it was to remind me to slow down.' Suddenly, I'm reminded of a recurring detail from her house. Beside the Bill Henson in the hallway, on the antique Spanish dining table, by the custom-made sofa, there were vases of mixed roses everywhere. Are they a visual cue, like that ring – a literal reminder to stop and smell the roses? 'Well, they are my favourites,' Johnson laughs. 'But maybe subconsciously, yeah.'
Man of Many
12 hours ago
- Man of Many
My Vital+ Ice Bath Pro & Ultra X1 Chiller Review: Embracing the Cold Water Immersion Trend
By Mr Scott Purcell, CFA - News Published: 6 June 2025 Share Copy Link Readtime: 35 min Every product is carefully selected by our editors and experts. If you buy from a link, we may earn a commission. Learn more. For more information on how we test products, click here. In the age of the Internet, it seems like new health trends emerge on a near-daily basis. Various preconceived notions are upended in the process as one re-examines their lifestyle choices, from diet to fitness and more. Well, it's now celebrities and athletes who seem obsessed with dunking themselves in ice baths. From movie stars to pro athletes, cold water immersion ('CWI') has become a viral wellness trend. I'll admit, I was a little sceptical at first. But curiosity got the better of me, so I decided to take the plunge (literally) and find out what the hype is about. I reached out to Australian brand Vital+ and got my hands on their Ice Bath Pro tub and the Ultra X1 Chiller. My goal was to set up an at-home ice bath that's easy to use regularly, portable enough to move if needed, and capable of chilling water down to near-freezing temps without having to duck to my servo every few days and having to dump in endless bags of ice. But before diving into my experience with the ice bath, let's talk about why people are so hooked on cold plunges in the first place. What benefits can you really get from sitting in freezing water, and what does the science say? Here's what I discovered. Why Everyone's Taking the Plunge: Cold Water Immersion Benefits (and Risks) | Image: Vital+ Why Everyone's Taking the Plunge: Cold Water Immersion Benefits (and Risks) First, a disclaimer: I'm not a medical professional, and what follows is based on my own research and lived experience. Always do your own due diligence and consult a doctor as needed. Now, onto the fun stuff – the science-backed benefits of cold water immersion. A 2025 review by Bond University examined 13 international studies on CWI, focusing on healthy adults who cold-plunged in natural settings. Participants in these studies typically did 2–8 sessions per month, with each plunge lasting 5–20 minutes in water anywhere from 4 °C to 20 °C. The findings were fascinating, highlighting several key themes: Improved Mood & Reduced Stress: Many people report feeling an endorphin rush and calm euphoria after an ice bath. Many say, like me, that that's because you are finally finished and out of the &*^%ing cold! The Bond University review found cold water immersion can indeed enhance mood and lower stress levels, with some studies even noting potential anti-depressant effects. That post-plunge 'high' is often compared to a runner's high, thanks to a cocktail of adrenaline, noradrenaline, and dopamine released by the shock of the cold. Many people report feeling an endorphin rush and calm euphoria after an ice bath. Many say, like me, that that's because you are finally finished and out of the &*^%ing cold! The Bond University review found cold water immersion can indeed enhance mood and lower stress levels, with some studies even noting potential anti-depressant effects. That post-plunge 'high' is often compared to a runner's high, thanks to a cocktail of adrenaline, noradrenaline, and dopamine released by the shock of the cold. Mindfulness and Body Awareness: Stepping into icy water has a way of keeping you in the moment. Research suggests CWI helps people become more mindful and aware of their bodies. When you're focused on breathing through the cold, you're practising a form of meditation and body awareness. Over time, this can boost overall well-being and resilience. Stepping into icy water has a way of keeping you in the moment. Research suggests CWI helps people become more mindful and aware of their bodies. When you're focused on breathing through the cold, you're practising a form of meditation and body awareness. Over time, this can boost overall well-being and resilience. Social Connection: If you've ever seen groups doing winter polar bear swims or ocean dips, you'll know cold plunging can be a social activity. The review noted that group cold water swims helped build social bonds and a sense of community through shared discomfort. Suffering together, just a little in cold water, apparently brings people closer. They say misery loves company, but I guess this is in a good way! The other benefit was that many friends reached out to come over to try it! If you've ever seen groups doing winter polar bear swims or ocean dips, you'll know cold plunging can be a social activity. The review noted that group cold water swims helped build social bonds and a sense of community through shared discomfort. Suffering together, just a little in cold water, apparently brings people closer. They say misery loves company, but I guess this is in a good way! The other benefit was that many friends reached out to come over to try it! Personal Growth & Resilience: For many, conquering the mental challenge of an ice bath translates into greater mental toughness and emotional resilience in everyday life. Deliberately doing something hard (stepping into freezing water) trains you to handle other stresses better. Over time, regular cold exposure can improve your stress response and self-regulation – it's like weightlifting for your nervous system. It's amazing how there's that one moment from standing in the frigid water, where your mind makes the tough decision to accept fate and sit down. For many, conquering the mental challenge of an ice bath translates into in everyday life. Deliberately doing something hard (stepping into freezing water) trains you to handle other stresses better. Over time, regular cold exposure can improve your stress response and self-regulation – it's like weightlifting for your nervous system. It's amazing how there's that one moment from standing in the frigid water, where your mind makes the tough decision to accept fate and sit down. Connection with Nature: Many cold-water enthusiasts plunge outdoors (think ocean, lake, rivers) rather than just in a tub. Immersing in natural cold water can foster a stronger connection to nature, which in turn is linked to improved calm and well-being. Even if you're in a balcony tub like me, just the elemental feel of cold water or being outside can bring you out of your head and into the physical world in a way that's grounding. So this all sounds great, and it is, but cold water therapy isn't without its risks. The same Bond University report and other experts urge caution. Cold shock can be real: sudden immersion in icy water can cause a reflexive gasp and uncontrolled hyperventilation, spiking your heart rate and blood pressure. This can be dangerous for people with heart conditions or hypertension, and most doctors advise anyone with a heart condition to avoid extreme cold plunges. Individuals with extremely low body fat should also be careful, as they're at higher risk of hypothermia. And even if you're healthy, safety first: never jump into cold water alone in unsafe conditions, and be mindful that around 60% of cold-water drowning deaths occur in the first few minutes of immersion during the 'cold shock' phase. So, how do you reap the benefits safely? Here are some widely recommended guidelines for starting out: Start Gradually: Don't go straight to a 4 °C ice bath on day one. Begin with milder cold exposures (even just a cool shower) and work your way down in temperature as your tolerance builds. A good starting point for many beginners is around 10-15 °C water temperature , which is uncomfortable but not unbearable (and also what Vital+ recommends). You can always make it colder later. Trust me when I say consistency matters more than hitting an exact low temperature at first (and after trying the Vital+ I think most gyms are lying about their water temps!). Don't go straight to a 4 °C ice bath on day one. Begin with milder cold exposures (even just a cool shower) and work your way down in temperature as your tolerance builds. A good starting point for many beginners is around , which is uncomfortable but not unbearable (and also what Vital+ recommends). You can always make it colder later. Trust me when I say consistency matters more than hitting an exact low temperature at first (and after trying the Vital+ I think most gyms are lying about their water temps!). Short Durations at First: Your first cold plunges should be brief – think 1 to 3 minutes max. Even a two-minute dip is sufficient to trigger an adrenaline and endorphin rush that leaves you feeling invigorated. Staying in longer doesn't necessarily increase benefits and can raise the risk of hypothermia or after-drop (continued cooling of the body after exit). Many experts suggest aiming for about 2-5 minutes per session once you're acclimated, a few times per week. Your first cold plunges should be brief – think max. Even a two-minute dip is sufficient to trigger an adrenaline and endorphin rush that leaves you feeling invigorated. Staying in longer doesn't necessarily increase benefits and can raise the risk of hypothermia or after-drop (continued cooling of the body after exit). Many experts suggest aiming for about once you're acclimated, a few times per week. Controlled Breathing: The moment you hit cold water, your body will want to panic-breathe. Fight that instinct by controlling your breath . Take slow, deep breaths in through the nose. I didn't get to try this, but some say humming as you exhale helps; it sounds odd, but nasal breathing with a hum can calm the nervous system. Within 30 seconds to a minute, your body will start to adjust, and your breathing will get easier. The moment you hit cold water, your body will want to panic-breathe. . Take slow, deep breaths in through the nose. I didn't get to try this, but some say humming as you exhale helps; it sounds odd, but nasal breathing with a hum can calm the nervous system. Within 30 seconds to a minute, your body will start to adjust, and your breathing will get easier. Consult a Professional: Especially if you have any medical concerns, check with your GP before starting regular ice baths. Cold immersion can put strain on the cardiovascular and respiratory systems. It's always better to be safe and get the go-ahead from a health professional who knows your personal health status. Now that we understand the why and how of cold immersion, let's get into the specifics of the Vital+ gear I tested and how it performed in turning my home into a spa oasis. Unboxing and Setup: What's Included with Vital+ Ice Bath Pro | Image: Vital+ Unboxing and Setup: What's Included with Vital+ Ice Bath Pro When the Vital+ Ice Bath Pro and Ultra X1 Chiller arrived, I felt like a kid on Christmas. While the box was large and a little overwhelming at first, the unboxing experience was pretty straightforward, and all the essentials were neatly packed. Here's what was included: Vital+ Ice Bath Pro Tub: The main tub itself came folded up and was surprisingly heavy-duty (it's an inflatable/rigid drop-stitch design). The main tub itself came folded up and was surprisingly heavy-duty (it's an inflatable/rigid drop-stitch design). Ultra X1 Chiller Unit: The refrigeration unit that chills and circulates the water. The refrigeration unit that chills and circulates the water. Connection Hoses (Dual Valve): Insulated hoses to connect the tub to the chiller (with quick-connect valves to prevent spillage when detaching). Insulated hoses to connect the tub to the chiller (with quick-connect valves to prevent spillage when detaching). Air Pump: A large standing pump to inflate the tub's walls. A large standing pump to inflate the tub's walls. Thermal Lid: A floating insulated lid to cover the water surface when not in use, helping keep the cold in (and any leaves or birds out). A floating insulated lid to cover the water surface when not in use, helping keep the cold in (and any leaves or birds out). Carry/Storage Bag: A heavy-duty bag to pack the tub (and hoses) away for storage or transport. A heavy-duty bag to pack the tub (and hoses) away for storage or transport. Setup Guide & Customer Support Info: This included basic assembly instructions and a card with support contacts in case you need help. Setting everything up was refreshingly quick. From unboxing to having the tub fully assembled took me about 10-15 minutes, and most of that was inflating the tub. The drop-stitch inflatable design of the Vital+ Ice Bath Pro I mentioned earlier means that once you pump it up it becomes rigid and sturdy like a solid tub. To be honest, this was the main reason I requested this unit. I saw a guy online standing on it. I was really impressed by how firm and stable the walls felt, and this wasn't your flimsy kid's paddling pool. It actually looks like a sleek mini hot tub, in an all-black, minimalist aesthetic. The hoses connected easily between the tub and the chiller unit – they have a secure locking mechanism, and I didn't experience any leaking at the connections (though I made sure to tighten them firmly). One thing to plan for: you need a convenient water source to fill the tub. I used a standard garden hose connected to an outdoor tap that I had to run through my house out to the back balcony. The tub's capacity is around 400L, so filling it completely took roughly 20-30 minutes. You'll also want to think about where to put it: 400L of water is 400kg (plus your body weight), so pick a spot that can handle the load (ground floor or a sturdy deck, not an unstable balcony unless you're sure it's rated for it). Also, once it's filled, it's not exactly easy to move (you can't, I tried), so position it right the first time near a drain (or an area you don't mind draining water out to). I set mine up outdoors in a shaded corner of my balcony and could run a power cord easily inside for the chiller. Now that the tub was ready and water was in, it was time to turn on the chiller and see what this thing could do. Vital+ Ice Bath Pro – Key Specs and Features | Image: Vital+ Vital+ Ice Bath Pro – Key Specs and Features Before I get into the actual chilling performance, let's run through the key specifications of the Vital+ Ice Bath Pro tub. If you're comparing at-home ice bath options, these specs give you an idea of build quality and suitability: Material: Heavy-duty, fibreglass-reinforced PVC. The tub's walls are made with a thick drop-stitch PVC that's not only tough but also insulates very well. (Vital+ says it's 10 cm thick insulated walls when inflated, or about 4 inches of padding filled with air and fibre for insulation and rigidity.) Heavy-duty, fibreglass-reinforced PVC. The tub's walls are made with a thick drop-stitch PVC that's not only tough but also insulates very well. (Vital+ says it's when inflated, or about 4 inches of padding filled with air and fibre for insulation and rigidity.) Capacity: Approximately 400 litres of water volume. In practical terms, this was enough to fully submerge myself (I'm about 180 cm tall or 5'11 '). Vital+ advertises it comfortably fits users up to 6'6' (about 198 cm), which is a taller range than many barrel-style tubs. Approximately of water volume. In practical terms, this was enough to fully submerge myself (I'm about 180 cm tall or 5'11 '). Vital+ advertises it comfortably fits users up to 6'6' (about 198 cm), which is a taller range than many barrel-style tubs. Design: It's a freestanding tub with rigid vertical walls once inflated. Vital+ offers both circular and rectangular shapes – mine is the circular 'Pro' model. The design includes a cushioned bottom and upright sidewalls that don't collapse when you sit on them. The black material exterior looks slick and modern. It's a freestanding tub with rigid vertical walls once inflated. Vital+ offers both circular and rectangular shapes – mine is the circular 'Pro' model. The design includes a cushioned bottom and upright sidewalls that don't collapse when you sit on them. The black material exterior looks slick and modern. Portability: Despite the size, the tub is fully collapsible. You can deflate it, dry it, and fold it into the included carry bag. The whole thing (tub + accessories, not including the chiller) can fit in the boot of a car. This is great if you ever need to move it or even take it to a friend's place or on a trip. Just remember the chiller unit is separate and weighs ~20 kg (more on that below). You can easily use the tub on its own with a few bags of ice as well. Despite the size, the tub is fully collapsible. You can deflate it, dry it, and fold it into the included carry bag. The whole thing (tub + accessories, not including the chiller) can fit in the boot of a car. This is great if you ever need to move it or even take it to a friend's place or on a trip. Just remember the chiller unit is separate and weighs ~20 kg (more on that below). You can easily use the tub on its own with a few bags of ice as well. Thermal Cover: The floating thermal lid that comes with it is a simple but crucial accessory. It's like an insulating pool cover. I found it really helps keep the cold in (reducing how often the chiller needs to run) and prevents evaporation and debris. It's also child/pet safe in the sense that it's lockable and heavy enough that a small kid can't easily fall in. The floating thermal lid that comes with it is a simple but crucial accessory. It's like an insulating pool cover. I found it really helps keep the cold in (reducing how often the chiller needs to run) and prevents evaporation and debris. It's also child/pet safe in the sense that it's lockable and heavy enough that a small kid can't easily fall in. Indoor/Outdoor Use: The Ice Bath Pro is rated for both indoor and outdoor use, but I couldn't really see myself setting this up indoors unless it was on bathroom tiles with a drain (definitely not carpet). The materials are UV resistant, and the design can handle the elements, though if you leave it outdoors, you might want to give it a wipe down every once in a while or drain out the water if you're leaving it unused for an extended period. Overall, the Ice Bath Pro tub impressed me with its build quality. When inflated, the walls did have a slight bulge outward once filled (as expected with any inflatable), but nothing concerning – it remained stable and didn't lose any air over the weeks I tested it. The insulation did its job; even without the chiller running, a tub of cold water in cool ambient conditions stayed cold much longer than I anticipated. Ultra X1 Chiller – Key Specs and Performance | Image: Vital+ Ultra X1 Chiller – Key Specs and Performance The other half of this cold plunge setup is the Ultra X1 Chiller unit. Think of this as the engine that drives the whole system – it chills the water and circulates it through a filter, eliminating the need to constantly buy ice. Here are the key specs for the Ultra X1 Chiller: Cooling Capacity: The Ultra X1 uses a 1/3 horsepower compressor, rated at about 650 W power draw. In plain terms, it's powerful enough to cool ~400 L of water from ambient temperature down to ~4°C given enough time (around 16-24 hours, I found). This is similar to the capacity of a small pool chiller or a beefy aquarium chiller. The Ultra X1 uses a 1/3 horsepower compressor, rated at about 650 W power draw. In plain terms, it's powerful enough to cool ~400 L of water from ambient temperature down to ~4°C given enough time (around 16-24 hours, I found). This is similar to the capacity of a small pool chiller or a beefy aquarium chiller. Temperature Range: At the lowest setting, it can chill water down to about 3-4°C (37-39 °F) . You can set your target temperature on the digital control panel; I set mine to 10°C initially to test, which was more than cold enough. It can also maintain the set temperature you want. The system is smart: it will work with minimal effort once reached. Essentially, after the big cooldown, the chiller only kicks on intermittently to top up the cold. which was more than cold enough. It can also maintain the set temperature you want. The system is smart: it will work with minimal effort once reached. Essentially, after the big cooldown, the chiller only kicks on intermittently to top up the cold. Cooling Time: From initial fill (tap water, which for me was ~18–20 °C) to the target cold, expect about 16–24 hours to reach those colder temps at ~4-5°C. In my case, it took roughly overnight. I filled the tub at night, and by the next morning, it was at 10°C and ready to go, matching what other users have reported. They say the exact cooldown time will depend on ambient air temperature, starting water temperature, and whether you cover the tub. From initial fill (tap water, which for me was ~18–20 °C) to the target cold, In my case, it took roughly overnight. I filled the tub at night, and by the next morning, it was at 10°C and ready to go, matching what other users have reported. They say the exact cooldown time will depend on ambient air temperature, starting water temperature, and whether you cover the tub. Circulation & Filtration: When running, the chiller continuously circulates water through two filters . The filtration system includes an internal filter and an external inline filter attachment (meant to be rinsed clean weekly). It's important to note that the base Ultra X1 doesn't include the external 20-micron filter by default (that one comes with the higher model Ultra Max). For home use with one or two people, maintenance is pretty light: simply rinse filters and maybe swap water every two weeks or so. . The filtration system includes an and an attachment (meant to be rinsed clean weekly). It's important to note that the base Ultra X1 doesn't include the external 20-micron filter by default (that one comes with the higher model Ultra Max). For home use with one or two people, maintenance is pretty light: simply rinse filters and maybe swap water every two weeks or so. Noise Level: I was pleasantly surprised at how quiet the Ultra X1 Chiller is. In my experience, it was a gentle hum – I could hear it kick in if I was standing next to it, but it's not disruptive at all, and I couldn't hear it in my room, sleeping with the door shut. I was pleasantly surprised at how quiet the Ultra X1 Chiller is. In my experience, it was a gentle hum – I could hear it kick in if I was standing next to it, but it's not disruptive at all, and I couldn't hear it in my room, sleeping with the door shut. Power Source: It plugs into a standard wall outlet (110–240 V compatible). It draws up to ~650 W when actively cooling, which is about the same as a small microwave or a fridge when running. One thing to note is that as of writing this piece and my testing, the Ultra X1 (the model I was sent) has been succeeded by the new Ultra X2. The Ultra X2 now features an upgraded compressor (for faster cooling), and it adds Wi-Fi/app control, meaning you can turn it on/off and monitor temp from your phone. It's also a bit lighter and even quieter (rated ~5 dB lower noise than X1). Vital+ support documents indicate the X2 can cool in 8–12 hours instead of 12–16, and costs only about $0.50 per day in electricity to maintain, thanks to its efficiencies. By comparison, my Ultra X1 costs about $1 a day, which is a big consideration to many if running it continuously (I only turned it on the night before 3 times per week to minimise cost). My Experience & Plunge Into the Cold | Image: Man of Many My Experience & Plunge Into the Cold When the water hit that target temp of 10°C, it was game on. Steadying myself with a few deep breaths, I stepped into mid-thigh water. WHOA! This felt VERY cold, and before I could let my fight-or-flight response take over, I took the plunge literally and sat down, lowering myself up to neck level. The Vital+ tub is roomy enough that I could sit with legs fully extended, and there's ample space to submerge your shoulders fully if you're game. In that first minute, I'll be honest, it wasn't pleasant, but then a calm set in as my body accepted its fate. I focused on steady breathing and tried not to wriggle around so my own body heat could warm up the water around it. After about 2 minutes, the shock had subsided, and I felt an incredible rush in stepping out fully of energy (and happy to be out of the cold!). It's like your body flips a switch: the discomfort is still there, but now it's a euphoric kind of burn. My mood was through the roof and probably because I was looking forward to that first warm shower straight after. Over the following days and weeks, I settled into a routine of a 2-minute plunge two or three times per week. Here are some personal observations from my hands-on experience: Setup & Ease of Use: The Vital+ system is very user-friendly. Turning the chiller on/off and adjusting the temperature is as simple as pressing a few buttons. The long cooling time is the only 'plan ahead' factor, since it takes overnight to chill. If the water was already cold from the day before, it was ready to go each morning without delay. The Vital+ system is very user-friendly. Turning the chiller on/off and adjusting the temperature is as simple as pressing a few buttons. The long cooling time is the only 'plan ahead' factor, since it takes overnight to chill. If the water was already cold from the day before, it was ready to go each morning without delay. Water Quality: I initially filled the tub with plain tap water. Without any additives, after about 7 days, I noticed a slight cloudiness developing. The main reason for this was that I often jumped in the ice bath immediately after a long run and was likely sweating. Also as I wasn't continuously running the chiller or filters, I think a little scum had built up. I contacted Vital+ about this and they told me to replace the water more regularly, make sure to clean the filters and to also consider using a small amount of spa sanitizer (a tiny bit of chlorine/bromine) to keep the water clean longer (something which they are adding to their store online). Draining was pretty easy. You just unscrew the plug in the middle and let it flow into the drain or lawn. One bug-bear was that the drain hole is around 5cm high, so you are still left with water at the bottom of the tub, you need to wash out or tip over. I initially filled the tub with plain tap water. Without any additives, after about 7 days, I noticed a slight cloudiness developing. The main reason for this was that I often jumped in the ice bath immediately after a long run and was likely sweating. Also as I wasn't continuously running the chiller or filters, I think a little scum had built up. I contacted Vital+ about this and they told me to replace the water more regularly, make sure to clean the filters and to also consider using a small amount of spa sanitizer (a tiny bit of chlorine/bromine) to keep the water clean longer (something which they are adding to their store online). Draining was pretty easy. You just unscrew the plug in the middle and let it flow into the drain or lawn. One bug-bear was that the drain hole is around 5cm high, so you are still left with water at the bottom of the tub, you need to wash out or tip over. Comfort & Ergonomics: The Ice Bath Pro tub is surprisingly comfortable. You can fit two people in but it's a super tight squeeze and it's really a one-person tub for full immersion. After each session, I felt an undeniable mood lift and alertness. If I went in with muscle soreness (say, after a gym day), I came out feeling much less achy. Cold plunging in the morning made me feel like I had caffeine coursing through me (in a good way). On the recovery side, research backs this up: cold reduces inflammation and can ease muscle soreness. I certainly found it helped my legs recover faster after runs. One caveat: If pure muscle gains are your goal, some studies suggest doing an ice bath immediately post a weights session might blunt hypertrophy (muscle growth) by reducing the acute inflammation that actually helps build strength. In fact, one well-known study found athletes who did CWI after resistance training had significantly smaller strength and muscle mass gains than those who didn't (hence the 'ice baths reduce muscle growth by 66%' myth floating around). The effect is real, but context matters – it's mainly relevant for serious lifters. For general fitness and recovery (for complete amateurs like me), the benefits (reduced soreness, faster recovery) outweigh that concern, but it's worth noting in case you're a bodybuilder type. In summary, my experience was fantastic. The Vital+ Ice Bath Pro & Chiller delivered what they promised: consistent, teeth-chattering cold water on demand. It turned my routine into something I genuinely look forward to (and occasionally dread, but in a thrilling way). Pros and Cons of the Vital+ Ice Bath Pro & Chiller | Image: Man of Many Pros and Cons of the Vital+ Ice Bath Pro + Chiller No product is perfect, even one that turns you into a happy human popsicle. After extensive use, here are the pros and cons I've noted for the Vital+ Ice Bath Pro with Ultra X1 Chiller: Pros: Excellent Build Quality: The tub's heavy-duty construction feels premium and durable. No leaks, no tears – it's built to last with military-grade PVC and RF-welded seams (the same tech used in white-water rafts). The chiller unit is solid and well-engineered. The tub's heavy-duty construction feels premium and durable. No leaks, no tears – it's built to last with (the same tech used in white-water rafts). The chiller unit is solid and well-engineered. Effective Cooling to 4 °C: It delivers on the promise of ice-cold water without ice . Hitting ~4 °C reliably means you can get all the benefits of a true ice bath at home. Many cheaper 'portable ice tubs' can't actually reach these temperatures on their own. It delivers on the promise of ice-cold water . Hitting ~4 °C reliably means you can get all the benefits of a true ice bath at home. Many cheaper 'portable ice tubs' can't actually reach these temperatures on their own. Easy Setup & Portability: The whole system is relatively easy to set up and take down. Inflation takes 5-10 minutes. Fill with a hose, plug in, and you're done. If needed, you can pack the tub into a carry bag and move or store it. This is great for renters or if you don't want a permanent fixture. The whole system is relatively easy to set up and take down. Inflation takes 5-10 minutes. Fill with a hose, plug in, and you're done. If needed, you can pack the tub into a carry bag and move or store it. This is great for renters or if you don't want a permanent fixture. Quiet Operation: The Ultra X1 chiller is whisper quiet – around 55 dB, like a fan on low. It's not going to annoy your household or neighbours. You could even have it on a balcony in an apartment (with permission and weight considerations), and it wouldn't be louder than an AC unit. The Ultra X1 chiller is whisper quiet – around 55 dB, like a fan on low. It's not going to annoy your household or neighbours. You could even have it on a balcony in an apartment (with permission and weight considerations), and it wouldn't be louder than an AC unit. Highly Insulated & Efficient: The thick insulated walls and lid keep the cold in. Once the target temperature is reached, the system hardly has to work. This translates to lower running costs (around $1/day for me) and also means the water stays consistently cold whenever you're ready to plunge. The thick insulated walls and lid keep the cold in. Once the target temperature is reached, the system hardly has to work. This translates to lower running costs (around $1/day for me) and also means the water stays consistently cold whenever you're ready to plunge. Recovery & Health Benefits: The subjective benefits I've gotten are great – reduced muscle soreness, faster recovery after workouts, improved mood and alertness each day. This aligns with research that cold immersion triggers adrenaline and reduces inflammation. It's like having a private cryotherapy chamber, but one you can use anytime without appointments. The subjective benefits I've gotten are great – reduced muscle soreness, faster recovery after workouts, improved mood and alertness each day. This aligns with research that cold immersion triggers adrenaline and reduces inflammation. It's like having a private cryotherapy chamber, but one you can use anytime without appointments. Community and Support: Buying from a reputable company like Vital+ means you get support and a community of users. They have active customer service and online resources (even Huberman's protocols on their blog) to help you get the most out of it. There's also a 30-day money-back guarantee if you hate it, which adds confidence. Cons: High Upfront Cost: Quality doesn't come cheap. The Ice Bath Pro + Chiller bundle is an investment. The retail price hovers around A$1,995 . That's a lot of cash for a fancy tub. If budget is a concern, there are cheaper DIY ways to cold plunge (see alternatives be low). Quality doesn't come cheap. The Ice Bath Pro + Chiller bundle is an investment. low). It Takes Time to Chill: Patience is required. You can't really decide on a whim to plunge in 10 minutes if the water isn't already cold. From tap temperature, you're looking at 12 hours, give or take, to get to a plungable temp. If you forget to turn it on ahead of time, you might be out of luck for your planned session. The new Ultra X2 improves this somewhat, but it's still several hours, not instant. to get to a plungable temp. If you forget to turn it on ahead of time, you might be out of luck for your planned session. The new Ultra X2 improves this somewhat, but it's still several hours, not instant. Space & Location Needs: This setup does require a dedicated space. The tub is big (about 1.2 m in diameter and ~0.6 m tall for the circular Pro). It's not something you'll set up in a tiny bathroom – more like a garage, backyard, or large patio situation. Also important: access to power and water nearby, and a way to drain 400 L of water occasionally. If you live in an apartment, these factors could be challenging (though a ground-floor patio or balcony could work if weight-bearing is sufficient). This setup does require a dedicated space. The tub is big (about 1.2 m in diameter and ~0.6 m tall for the circular Pro). It's not something you'll set up in a tiny bathroom – more like a garage, backyard, or large patio situation. Also important: access to power and water nearby, and a way to drain 400 L of water occasionally. If you live in an apartment, these factors could be challenging (though a ground-floor patio or balcony could work if weight-bearing is sufficient). Heavy When Filled: Once you fill it up, don't plan on moving it. 400 kg of water + tub means it stays put until drained. Once you fill it up, don't plan on moving it. 400 kg of water + tub means it stays put until drained. Ongoing Maintenance: While not burdensome, remember that you do have to maintain water hygiene . That might mean using chlorine/bromine or another sanitiser, cleaning filters weekly, and changing water every two to three weeks or so. If you neglect it, the water can get funky (just like a hot tub would). Some folks add a pinch of pool salt or hydrogen peroxide to avoid algae. It's not a set-and-forget forever – a bit of hot tub maintenance know-how goes a long way. While not burdensome, remember that you do have to . That might mean using chlorine/bromine or another sanitiser, cleaning filters weekly, and changing water every two to three weeks or so. If you neglect it, the water can get funky (just like a hot tub would). Some folks add a pinch of pool salt or hydrogen peroxide to avoid algae. It's not a set-and-forget forever – a bit of hot tub maintenance know-how goes a long way. Not for Everyone Health-Wise: This isn't a knock on the product, but worth reiterating: not everyone should jump into ice baths. If you have cardiovascular issues, uncontrolled high blood pressure, or are pregnant, cold immersion can be risky. Always check with a doctor if unsure. And even if you're healthy, the experience is intense – some people simply hate the feeling of cold water. So the utility of an expensive ice bath is only as good as your willingness to actually use it regularly. Despite the cons, I found the pros heavily outweigh them for me. Knowing what I know now, I'd still make the purchase (although in full disclosure, this was provided to me for the purposes of review). The daily benefits and overall build quality justify the cost in my eyes. However, it's definitely a commitment, so let's discuss who would get the most out of a product like this. Who It's For: Is the Vital+ Ice Bath Pro Right for You? | Image: Man of Many Who It's For: Is the Vital+ Ice Bath Pro Right for You? I'd say the Vital+ Ice Bath Pro and Chiller system is still a niche premium fitness product, but for certain people, it's a total game-changer. Based on my experience, here's who will love this setup (and who might not): Ideal for: Athletes and Fitness Enthusiasts: If you're an athlete, runner, crossfitter, etc., who wants to improve recovery and reduce muscle soreness, having an on-demand ice bath at home is gold. Instead of lugging ice or using an inconvenient tub, you get a consistent cold plunge whenever your training schedule demands it. This is why many pro sports teams invest in ice baths – now individuals can too. If you're an athlete, runner, crossfitter, etc., who wants to improve recovery and reduce muscle soreness, having an on-demand ice bath at home is gold. Instead of lugging ice or using an inconvenient tub, you get a consistent cold plunge whenever your training schedule demands it. This is why many pro sports teams invest in ice baths – now individuals can too. Biohackers & Wellness Devotees: Are you into Wim Hof breathing, sauna + cold contrast therapy, or tracking your health metrics? A product like this is the ultimate biohacking toy. It's for the folks who do daily meditation, red light therapy, and green smoothies. Adding a daily cold plunge is right up that alley for mental and physical resilience. a daily cold plunge is right up that alley for mental and physical resilience. Regular Cold Plunge Practitioners: Maybe you're already doing cold showers or ocean swims and want to level up. If you know you enjoy cold exposure and want to make it a regular habit, investing in a high-quality setup can be worth it. It's much easier to commit to the routine when the barrier to entry (no pun intended) is low; you literally just pop open a lid and hop in each morning. Maybe you're already doing cold showers or ocean swims and want to level up. If you know you enjoy cold exposure and want to make it a regular habit, investing in a high-quality setup can be worth it. It's much easier to commit to the routine when the barrier to entry (no pun intended) is low; you literally just pop open a lid and hop in each morning. Outdoor Lovers Who Want an Indoor Option: If you love ocean dips or winter lake swims but can't always get to nature, this brings the cold home. It's also useful in warmer climates where natural water doesn't get that cold. With a chiller, you can have a 5°C dip in Brisbane or LA summer, no problem. Probably not for: The Casual or Curious (on a Budget): If you're just mildly curious about cold therapy, spending $$$ on this might be overkill. You might want to try regular cold showers or occasional ice bath sessions first (see alternatives below) before committing financially. The Vital+ is best for those who are all-in on cold immersion as a lifestyle or therapy. If you're just mildly curious about cold therapy, spending $$$ on this might be overkill. You might want to try regular cold showers or occasional ice bath sessions first (see alternatives below) before committing financially. The Vital+ is best for those who are all-in on cold immersion as a lifestyle or therapy. Those Tight on Space: If you live in a small apartment with no balcony or outdoor area, it's tricky. A collapsible tub is portable, but when in use, it still needs space and a safe floor for 400 kg of water. Some people have put these in their bathrooms or laundry rooms, but you need good drainage and ventilation. For tiny living situations, sticking to cold showers might be more practical. If you live in a small apartment with no balcony or outdoor area, it's tricky. A collapsible tub is portable, but when in use, it still needs space and a safe floor for 400 kg of water. Some people have put these in their bathrooms or laundry rooms, but you need good drainage and ventilation. For tiny living situations, sticking to cold showers might be more practical. If You Hate the Cold: Let's face it – some people just hate cold water and won't use it, no matter what the supposed benefits are. If you're someone who dreads even a cold shower, an expensive ice bath might turn into an unused novelty. Be honest with yourself about your tolerance and willingness to endure discomfort regularly. Let's face it – some people just hate cold water and won't use it, no matter what the supposed benefits are. If you're someone who dreads even a cold shower, an expensive ice bath might turn into an unused novelty. Be honest with yourself about your tolerance and willingness to endure discomfort regularly. Alternatives to a Commercial Ice Bath | Image: Vital+ Alternatives to Ice Baths Let's say you're interested in cold water therapy but not ready to invest in a high-end system yet. Or maybe you want to mix things up. There are several affordable or DIY alternatives to get similar benefits: Cold Showers: The easiest start – and free! Finish your regular shower with 30–60 seconds of cold water. Over days and weeks, try to increase that to 2–5 minutes of cold exposure at the end of each shower. Focus the cold water on your neck, shoulders, and back for maximum 'cold shock' effect (that hits a lot of temperature-sensitive areas). Cold showers won't get as frigid as an ice bath, but they still boost your mood and circulation to a notable degree. Natural Water Swims: If you have access to the ocean, a lake, or a river, use it! Not only is this free, it adds the benefits of being out in nature and often doing it socially (join a local winter swimming club, perhaps). Bond University's research highlighted outdoor CWI as a great way to combine cold exposure with nature and social connection. Of course, always ensure safety – go with others, check currents, etc., and be mindful of real hypothermia risks in natural settings. DIY Ice Bath in a Bathtub: The classic homebrew method is to fill your bathtub with cold water and dump in a few bags of ice from the servo. A standard bathtub might need 2-4 bags of ice (which could be $10–20 worth) to reach a temperature in the low teens °C. This method works fine for occasional use, though it's a bit of a hassle and not exactly cheap if done frequently. DIY Stock Tank or Bin: Some enthusiasts convert farm stock tanks, plastic barrels, or even wheelie bins into makeshift ice tubs. The downsides are: you'll still need to replenish ice or find a cooling method, and there's no filtration (so you'll be changing water a lot). But it's a step up from the bathtub because you can fit entirely and keep it set up outdoors. Contrast Therapy (Hot/Cold): If you have access to a sauna or even just a hot bath, you can do contrast bathing – alternating between hot and cold. For instance, some gyms have a hot spa pool and a cold plunge; you go back and forth. At home, you could do a hot shower or soak, then a cold shower, repeat a few cycles. A common protocol is something like 1–2 minutes hot then 30 seconds cold, for 3–4 rounds. Each of these methods can deliver some of the benefits of cold water immersion, albeit with some trade-offs in convenience or intensity. And who knows, after trying these, you might decide you love cold plunging enough to invest in a dedicated setup like the Vital+ after all! Final Tips & Tricks for Cold Plunge Beginners | Image: Man of Many Final Tips & Tricks for Cold Plunge Beginners If you're new to cold water immersion, here are some tips and tricks I've learned from my experience (sometimes the hard way) to make your cold plunge journey safe and enjoyable: Get Comfortable with Discomfort: It sounds paradoxical, but the goal is to train your mind to accept the cold. Start with water that's cold but bearable. Even 15 °C can be a shock if you're not used to it. As Huberman suggests, choose a temperature that makes you uncomfortable but not panicked. You want to be able to stay in long enough (a minute or two) to reap benefits, so don't go so cold that you immediately have to jump out. Remember, 'you can always make it colder' next time. It sounds paradoxical, but the goal is to train your mind to accept the cold. Start with water that's cold but bearable. Even 15 °C can be a shock if you're not used to it. As Huberman suggests, choose a temperature that makes you uncomfortable but not panicked. You want to be able to stay in long enough (a minute or two) to reap benefits, so don't go so cold that you immediately have to jump out. Remember, 'you can always make it colder' next time. Focus on Breathing: Your breath is your anchor, so focus on slow, deep breaths. Inhale through your nose, and exhale through your mouth in a controlled way. By controlling your breath, you tell your body 'we're okay,' and you'll find the initial shock passes in about 30 seconds. Your breath is your anchor, so focus on slow, deep breaths. Inhale through your nose, and exhale through your mouth in a controlled way. By controlling your breath, you tell your body 'we're okay,' and you'll find the initial shock passes in about 30 seconds. Don't Fidget. Sit and Be Still: In the first minute of a plunge, try to minimise your movement. Excess movement can intensify the cold shock and also make you lose heat faster. In the first minute of a plunge, try to minimise your movement. Excess movement can intensify the cold shock and also make you lose heat faster. Have a Warm Exit Strategy: Always plan for how you'll warm up afterwards. I like to keep a fluffy towel nearby so I can bundle up immediately upon exit. Jumping straight into a hot shower after a cold plunge isn't recommended (it can negate some benefits and cause a rapid blood pressure change). Instead, dry off and let your body warm up naturally over a few minutes. The shivering response is normal and actually part of the metabolic boost – embrace a bit of shiver as your body rewarms. Pro tip: If you're doing morning plunges, a cup of coffee about 5–10 minutes after is heavenly. Always plan for how you'll warm up afterwards. I like to keep a fluffy towel nearby so I can bundle up immediately upon exit. Jumping straight into a hot shower after a cold plunge isn't recommended (it can negate some benefits and cause a rapid blood pressure change). Instead, dry off and let your body warm up naturally over a few minutes. The shivering response is normal and actually part of the metabolic boost – embrace a bit of shiver as your body rewarms. If you're doing morning plunges, a cup of coffee about 5–10 minutes after is heavenly. Stay Consistent (but Don't Overdo It): Consistency is key to getting benefits. Aim for a routine, like 3 times a week or every morning if you can handle it. Research from exercise science suggests around 11 minutes total per week of cold exposure (e.g. 2-4 sessions of ~3 minutes each) is a sweet spot for maximizing benefits like improved mood and metabolism. You don't need to do marathon 10-minute plunges, shorter, frequent exposures are generally better (and safer) for beginners. Consistency is key to getting benefits. Aim for a routine, like 3 times a week or every morning if you can handle it. Research from exercise science suggests around 11 minutes total per week of cold exposure (e.g. 2-4 sessions of ~3 minutes each) is a sweet spot for maximizing benefits like improved mood and metabolism. You don't need to do marathon 10-minute plunges, shorter, frequent exposures are generally better (and safer) for beginners. Mind Your Extremities: Fingers and toes can be the toughest parts. Some beginners wear booties or gloves to reduce the sting on their extremities or simply hold them out of the water, and that's totally fine. I personally just wiggle my fingers and toes occasionally in the water to keep blood moving. If you ever feel numbness or pain in your extremities beyond the initial sting, it's time to get out. Also, remove any metal jewellery before plunging. Fingers and toes can be the toughest extremities beyond the initial sting, it's time to get out. Also, remove any metal jewellery before plunging. Log Your Progress: Consider keeping a little journal or using an app to log your sessions – note water temp, duration, and how you felt after. It's also a great time for Gratitude Journaling. This not only keeps you accountable but also lets you see improvements over time. Remember, the goal of cold immersion is what's referred to as 'hormesis', which basically means that a little healthy stress can make you stronger. Treat it with respect. If you ever feel light-headed or unwell, get out of the water. There's always tomorrow. Over time, you'll likely find that something you once thought unbearable becomes a source of strength (and even fun!). Final Thoughts | Image: Man of Many My Final Thoughts My cold adventure with the Vital+ Ice Bath Pro and Ultra X1 Chiller has been nothing short of transformative. What started as an experiment to 'see what the fuss is about' has turned into a routine I genuinely cherish (yes, I genuinely enjoy my daily dose of shivers now!). The combination of an easy-to-use tub and a reliable chilling unit brought the spa experience straight to my balcony. Cold water immersion isn't a magic cure-all, and no, it doesn't make you a better person than everyone else for doing it, but it's a powerful tool in my wellness toolkit. On a personal note, I've found that those few minutes each morning, immersed in ice-cold water, have become almost meditative. It's just me versus the cold, practising calm under duress. To anyone considering taking the plunge (pun intended) – I hope this deep dive (pun also intended) into my experience helps you make an informed decision. Stay cold, stay safe, and enjoy the buzz that comes after the freeze. As the saying goes in the cold water community, the worst part is just before you go in, and the best part is just after you get out! ❄️ FAQ: Common Questions about Ice Baths and Cold Water Therapy What's the ideal temperature for an ice bath? Most people find 10–15°C (50–59°F) effective and tolerable. Hardcore users may go as low as 4–5°C, but that's not essential. If the water feels uncomfortably cold after a minute or two, it's working. Start warmer and reduce the temp gradually over time. How long should I stay in the cold water? Begin with 1–2 minutes. As your tolerance builds, aim for 3–5 minutes. In very cold water (~4–8°C), even 2–3 minutes is enough to gain benefits. There's no need to push long sessions—listen to your body and exit once it feels too intense. How often should I cold plunge? 2–4 times a week is ideal for most people, totalling around 11 minutes weekly. You'll still see benefits from once a week, but consistency matters more than frequency. For recovery, schedule plunges around tougher workouts or on rest days. What maintenance does the ice bath require? Rinse internal filters weekly and change the water every 2–4 weeks, depending on use and sanitiser. If using outdoors, keep the lid on to avoid debris. Occasionally wipe down the tub and inspect hoses for wear. Can I use the ice bath indoors? Yes, but choose a space with proper drainage and strong flooring. Condensation and frost from the chiller may occur, so ensure ventilation. Use a tray or mat to manage minor water runoff. Will an ice bath affect my muscle gains? Possibly, if done right after strength training. Cold can reduce inflammation, which may blunt hypertrophy. To avoid this, cold plunge a few hours after lifting or on separate days. For recovery-focused users, it's generally worth the trade-off. Any safety precautions I should know? Yes: – Don't plunge alone if you're new or pushing limits. – Warm up gradually post-session to avoid afterdrop. – Avoid alcohol before plunging. – Consult your doctor if pregnant or if you have medical conditions like asthma, heart issues, or Raynaud's. Citations & References:
