Chill Tub Guide: How to Use Cold Water Therapy at Home

Experiencing cold water therapy at home has become increasingly popular for anyone looking to improve recovery, boost wellbeing, and feel refreshed. Having your own chill tub makes this easier than ever, as you enjoy these benefits in your own surroundings.

A chill tub is essentially a container filled with water that can be cooled to as low as 3°C thanks to an integrated cooling system. Unlike traditional ice baths, there’s no need to constantly add ice to keep it cold.

This makes it a great choice for anyone hoping to reap the rewards of cold water therapy from fitness enthusiasts to those just looking to improve their everyday wellness. Also thanks to their modern design, they are a great addition to home gyms, wet rooms, or outdoor spaces.

In this blog, we’ll be discussing:

• The benefits of a chill tub
• How to use a chill tub at home
• Different types of chill tubs
• Chill tub FAQs

What Is A Chill Tub?

A chill tub is a form of cold water therapy which involves sitting in water tempered to as low as 3 degrees celsius. Thanks to an integrated cooling system, a chill tub is an easier way to take a cold plunge without constantly having to add ice (as you would in an ice bath).

This advanced technology means the water stays chilled for longer, leading to greater muscle recovery and improved performance. Chill tubs also come complete with a water filtration system allowing the water to stay clean and fresh between each session.

Furthermore, thanks to their modern design, chill tubs complement your home interior whether you’re using it in your garden or at-home gym. At Better Living Outdoors, all of our chill tubs feature a sleek aesthetic and you can choose from a thermowood finish or reinforced PVC depending on your preference.

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How to Use A Chill Tub At Home

Using a chill tub at home allows you to get more comfortable and more familiar with immersing your body in cooler temperatures. There are so many benefits to chill tubs from physical recovery to mental clarity, which we’ll be covering in more detail below.

By starting slow and taking your time with cold water therapy, you can start reaping the rewards, feeling the benefits in both your body and mind. When it comes to using a chill tub at home we’ve got some simple things to consider:

Choose the right type of chill tub

There are different chill tubs available, with the main differences typically coming down to size, capacity, and overall experience.

For example, the Chill Tub Lite is more compact, making it ideal for home use, smaller spaces, or for those who want an easy and effective cold therapy solution. Despite its size, it still offers powerful performance, with temperatures reaching as low as 3°C, no need for ice, and an insulated cover to help maintain consistent cooling. Its built-in ozone and filtration system also ensures the water stays clean and easy to maintain between sessions.

In contrast, the Chill Tub Pro is designed for those who want a larger, more premium recovery setup with a greater water capacity and a more spacious design. Like the Lite model, it features advanced temperature control, insulation, and an integrated ozone and filter system to keep water clean.

You can view different types of chill tubs from Better Living Outdoors below.

Work out where it’s going to be

Choosing the right spot for your chill tub depends on available space. For example, do you have a spacious garden or decking area? An outdoor location can be a great choice as you can relax in the outdoors, enjoying the fresh air.

Start by measuring the space you have available and consider factors such as sunlight and privacy. You don’t want to be trying to relax if you’re in direct view of your neighbours or passers by!

In contrast, if indoor placement is more practical, consider which space is best. For example, do you have a basement, garage, or wet room? Again, prioritise accessibility and practicality as you want your chill tub to be easy to use.

Start slowly, then increase

Plunging into cold water can take a little bit of time, as it may feel slightly unnatural at first. It’s important to persevere and build comfort with the experience so you can fully reap the rewards.

It’s best to start slowly and allow your body to adapt gradually, meaning it feels more at ease as you cool down. Over time, this process will feel more comfortable and you’ll find it easier and quicker to fully immerse yourself in the cooler temperatures.

As your confidence grows, you can slowly increase the amount of time you spend in the tub. There’s no set duration of time as it’s about understanding your body, the water temperature, and what feels manageable for you.

Be consistent

Using a chill tub on a regular basis helps you get the most value out of cold water therapy. As mentioned above, it takes time for your body to adapt to the colder temperatures, so consistency is important.

By including regular sessions in your routine, you give your body the chance to gradually acclimate, making each plunge feel easier and more comfortable.

Regular use also helps to maximise the benefits of chill tubs, from improved muscle recovery and reduced soreness to better circulation and relaxation. The more consistently you use your chill tub, the better your body becomes at handling the cold, allowing you to fully enjoy the experience.

What Are the Benefits of A Chill Tub?

Chill tubs are mainly used for muscle recovery and to reduce muscle inflammation as they help accelerate healing after exercise. This is one of the reasons many athletes and sports stars use chill tubs such as Ryan Mania, former Grand National Winner.

Speaking to Chill Tubs, he said: “Just before I head to Aintree to ride in the Topham Chase on Empire Steel, I have used my Chill Tub. It really helps with keeping my muscles right and also clearing my head for the long drive.”

That said, there are other benefits of using chill tubs which we’ve explained below.

Aids muscle recovery

A chill tub is commonly used to support muscle recovery following exercise which is why it is a popular choice with athletes. When your body is undergoing training or physically demanding activity your muscles can feel tired and sore.

The cold temperature of a chill tub helps tighten blood vessels and reduce inflammation which can lead to soreness and sometimes swelling.

Once you leave the cold temperature of the tub and your body heats back up, circulation starts to increase, delivering oxygen to tired and achy muscles. You could try a short warm-up exercise (such as a quick jog on the spot) to get your blood flowing after sitting in the cold water.

In turn, this contributes to faster repair and muscles that feel less stiff, making it easier to stay consistent with any training.

Supports relaxation

You might not think that being cold would lead to relaxation but in fact, the cold can release endorphins – also known as the mood boosting hormone. This can help reduce anxiety and ease your central nervous system, putting your mind and body at ease.

Over time, including cold water therapy into your routine provides a moment to slow down and switch off. This balance of physical relief and mental clarity makes chill tubs a great addition to any at home-spa or garden.

Can improve sleep quality

Sleep is a key part of achieving good wellbeing as without good sleep, it’s difficult to focus or function. This affects every part of your day from work, to relationships, to how you feel in yourself.

Cold water therapy can improve your quality of sleep as after exposure to cold water, the body works to regulate its core temperature. In turn, this can encourage a natural wind-down response later in the day leading to a better, more rested night’s sleep.

Also reduced muscle tension makes it easier to relax, particularly if you take a cold plunge in the evening. If you have an active lifestyle, improved recovery combined with better relaxation can lead to better-quality sleep over time.

Improves circulation

Chill tubs support your circulation as you’re exposing your body to cold temperatures. As you immerse your body in the water, your blood vessels tighten to preserve any warmth. Once you leave the chill tub, your blood vessels dilate again encouraging blood to flow through your muscles.

This process helps transport oxygen and nutrients more efficiently around your body while also helping in the removal of metabolic waste produced during exercise.

Better circulation can leave you feeling more refreshed and energised, which in turn, leads to better overall wellbeing.

Boosts immune system

If you’re taking regular plunges in your chill tub, cold water therapy can also help support your immune system, helping you stay more resilient and better prepared to fight off everyday illnesses.

Immersing yourself in cold water has been linked to increased production of white blood cells, which play an important role in fighting off infections and keeping your body more resilient.

This happens as you’re exposing your body to cold temperatures which encourages the body’s natural antioxidant production, helping to protect against oxidative stress and everyday strain on the body.

This can take time, but by using your chill tub consistently you can gradually strengthen your body’s natural defences.

Chill Tub FAQs

Below are some chill tub FAQ’s helping you learn more about the way they work and their usability.

Can anyone use a chill tub?

Most people can safely use a chill tub, but it’s best to consult a doctor if you have any pre-existing medical conditions or worries about cold exposure.

How long should I sit in a chill tub?

Start with short sessions of around 1-3 minutes then gradually increase as your body starts to adapt. There’s no set duration – it’s about listening to your body.

Chill Tub Guide: How to Use Cold Water Therapy at Home

A chill tub at home is a great way of enjoying the benefits of cold water therapy in the comfort of your own home or garden.

Regardless of whether you’re an avid fitness enthusiast who can benefit from muscle relaxation and recovery, or someone just looking to experience cold water therapy for mental health benefits, there are many reasons to have this tub at home.

By having this in your own surroundings, you can control how and when you use it, making sure it complements your busy daily routine.

At Better Living Outdoors, we have a range of chill tubs for you to take the plunge. Browse our chill tubs below or visit one of our showrooms to speak to a member of our team.