Being a new mom is magical in so many ways, but it can also be a rollercoaster filled with sleepless nights, endless diaper changes, and mood swings.
Caring for a newborn as you recover from pregnancy and childbirth can be exhausting, overwhelming, and full of emotional ups and downs.
Postpartum depression (PPD) affects 1 in 7 new mothers, making it one of the most common complications after childbirth. Up to 80% of new moms also face temporary “baby blues.”
While traditional postpartum methods focus more on physical health, caring for mental health can often take a backseat.
But, several options help both physical recovery and boost mood, and ice baths from brands like Recover are quickly becoming a favorite technique for both relaxation and recovery.
If you’re currently struggling with your mental health as a new mom, adding ice baths to your postpartum recovery plan may help.
It’s all part of a holistic recovery, letting you combine traditional mental health support, exercise, good nutrition, and alternative therapies to feel better both physically and mentally.
How Ice Baths Impact Postpartum Mental Health
Ice baths have a profound impact on brain chemistry and nervous system regulation. Athletes have used them to reduce inflammation and speed up recovery for ages.
Recent studies show that cold exposure may also significantly affect your mood.
Taking an ice bath can trigger a 250% increase in happy hormones, aka dopamine, and create a natural “high” that enhances mood and motivation.
This can be an incredibly beneficial tool for postpartum moms dealing with lagging energy and emotional lows.
New moms often face sleep deprivation, which escalates their cortisol (stress hormone) levels.
Studies show that cold exposure helps regulate cortisol levels, which reduces anxiety and also helps with emotional stability.
Ice baths can also make one feel more rested even on limited sleep, as they stimulate the parasympathetic nervous system (rest and digest mode).
So, even if a mom has to wake up several times at night, ice baths may actually help improve the quality of her sleep.
Is a Cold Plunge Safe for New Moms?
Yes—but with precautions! While ice baths have several benefits, postpartum moms must ease in gradually.
Listening to your body is a must in any situation. It’s important to focus on what your body is saying.
If you had a C-section, perineal tearing, or any other birth complications, consult with your doctor first. Ice baths can also potentially affect milk supply, so keep a close eye on your milk production if you’re breastfeeding.
Pay attention to how your body responds. Stop immediately if you feel dizzy, start shivering uncontrollably, or get lightheaded.
Ice Bathing 101: The Postpartum Edition
Cold therapy is very gentle but also powerful, so it’s important to ease into it gradually, as your body is still healing.
Here are some easy ways to add cold exposure to your routine without overwhelming your system.
- Start With Cold Showers: Start with a 30-second cold shower at the end of your regular routine shower. Then, increase exposure to 1–2 minutes as your tolerance improves. If full-body cold exposure feels too intense, start by running cold water over your wrists, neck, or lower legs to introduce your body to temperature shifts.
- Ice Face Immersion: Dunk your face in a bowl of ice water for 10–30 seconds. This stimulates the vagus nerve and also lowers cortisol levels, which, combined together, reduces anxiety, stress, and postpartum mood swings. It can be a great quick reset for your emotional rollercoaster.
- Cold Foot Soak: Since your feet have several nerve endings, a cold foot soak is a perfect solution for new mums who are constantly on their feet. It improves circulation, reduces swelling, and refreshes tired legs. You can also add Epsom salt to the water for added muscle relaxation, as it helps with postpartum swelling.
- Localised Ice Therapy: As you are starting slowly, applying ice packs to specific areas can provide targeted relief without full-body immersion. New moms recovering from perineal swelling, sore muscles, or breastfeeding-related upper back tensions can benefit from localised ice pack therapy.
- Guided Ice Bath Sessions: Once you are comfortable and your body has adjusted to smaller forms of cold exposure, you can consider taking full-body ice baths. This will provide deep recovery, reduce inflammation, and significantly improve energy levels.
Conclusion
While ice baths won’t change diapers for you, or give you extra hours of sleep, they can help reset your mind and body.
Cold therapy is a natural way to feel more energized, and doesn’t take excessive time or effort.
It could be as simple as replacing one cup of coffee with an ice bath to get a natural mood boost that will last day.
If you have been looking for a cooler (literally!) way to recharge, it may be time to give ice baths a try!