The trend is clear – cold baths are attracting more and more people.
And the most breathtaking, ice-cold dips await you here in Arctic Sweden. Step down into a true ice hole, surrounded by glittering snow and the stillness of nature.
If you’re lucky, the northern lights might even paint the sky above you in shades of green.
Here, snow, ice and cold are in abundance – cold bathing in the north is the real deal.
But how can something that feels so doubtful at first become so natural once you’ve done it?
Luleå local Pontus Wikström, chairman of the Swedish Cold Bathing Association, is a devoted winter bather who’s become hooked on the experience – maybe even a little addicted.
– When I haven’t taken a cold dip for a while, I start to crave it, he says with a laugh.
Frosty facts
Cold bathing has been recommended for its health benefits since the 19th century.
Many of Sweden’s historic cold bathhouses from that era are still in use – now popular attractions.
In 2024, the cold-bathing tradition was officially added to Sweden’s list of Intangible Cultural Heritage, following a nomination from the Cold Bath Association in Luleå.
Cold bathing means immersing yourself in water below 15°C – and when done through a hole in the ice, it’s known as ice bathing, with temperatures close to freezing.
There’s still more research needed to prove all the effects, but reports already point to several possible benefits – such as stronger protection against heart disease, a boosted immune system, pain relief and improved mental health.
– I’ve noticed, as have many others, that my sleep improves and everyday stress decreases, says Pontus Wikström.
A challenge for body and mind
There’s no doubt that cold bathing has an immediate effect. When your body meets the icy water, adrenaline, endorphins and dopamine are released – a chemical cocktail that keeps many coming back for more.
– Most people feel great after a cold dip. They feel more alert and filled with energy that lasts for hours. That’s the main reason people do it. And of course, it’s also a fun challenge – doing something that at first seems a little difficult, says Pontus Wikström.
Frosty facts
Many ice holes stay open thanks to pumps that keep the water gently moving, preventing it from freezing even in deep winter. If the ice does close over, special tools – or even a chainsaw – are used to reopen it.
Luleå has become a hub for cold bathing, with Kallis Luleå working toward a larger cold bathhouse in the city centre.
"Most people feel great after a cold dip"
Pontus Wikström
Bathing in nature – whether it’s forest bathing, sauna, or a cold dip – has a strong connection to well-being. So much so that Sweden today highlights different types of bathing as part of The Swedish Prescription, a campaign where doctors actually recommend a trip here as a health treatment. A prescription for Sweden, quite literally.
Here, you have the chance to truly feel good – a cold bath might just be the way to renewed energy, balance, and less stress in your life.
Community matters
This is exactly what Åsa Engström, Professor of Nursing at Luleå University of Technology, found in a 2025 study. She conducted in-depth interviews with nine cold bathers to explore their experiences and the effects of the practice.
– Everyone described how, during stressful times, the baths became a way to break the stress. They even find themselves looking forward to the next dip, says Åsa Engström.
Many also reported feeling more energetic and better able to ward off colds. For many, the sense of community was important.
– They felt it was meaningful to do this together with someone. The experience of nature also played a big role, says Åsa Engström.
Guided experience
So, how do you get started?
In Norrbotten, there are plenty of opportunities to try cold bathing in safe and supportive conditions – with guidance available every step of the way.
In Luleå, Henrik Pernsteiner offers a cold-bathing experience through icebathlulea.com at the Cold Bathing Association’s facility right in the city. He guides beginners step by step — from mental preparation to the actual cold bath ritual.
Having an idea of what to expect, along with a few practical tips, can make your first experience much more enjoyable. Your body will react when you step into the icy water – that’s just how it is.
– I recommend a technique called box breathing. Inhale for five seconds, hold for five, exhale for five, hold again, and then repeat. It helps the time pass much faster, says Henrik Pernsteiner.
Five sensible cold bathing tips
Prepare both body and mind
Stay focused before you enter the water. Tensing up makes the cold feel harsher. Make sure you’re warm before heading to the bath — take a hot shower or sauna beforehand.
Enter gradually and stay short
Lower yourself slowly to shoulder level — don’t just jump in. You can gradually increase the time as your body gets used to it, but quality is more important than quantity. 30 seconds is a good starting point.
Pay attention to your breathing
Try to breathe calmly and evenly — it helps your body adjust faster and reduces the stress response.
Dress appropriately and have a plan afterward
Wear a hat and shoes or slippers to keep your head and feet warm. Have dry clothes and a warm drink ready after the bath. A sauna can be nice for beginners, but wait a while — warming up gradually gives the best effect.
Listen to your body and don’t bathe alone
Stop if you feel dizzy, experience sharp pain, or numbness. Cold bathing can affect your heart and blood pressure, so always go with someone else for safety. People with cardiovascular conditions or high blood pressure should always consult a doctor before trying cold baths.
"A cold bath in Arctic Sweden is more than just a dip – it’s a boost for both body and soul"
After the dip comes the real reward. As your body starts to warm up, things begin to happen.
– When they’re finished, they get a bathrobe and a warm lingonberry drink. I also recommend staying outside for a while before heading into the sauna. That’s when you start to feel the tingling in your body as endorphins rise, says Henrik Pernsteiner.
The warmth spreads, and the euphoria lingers – until you realize you want to experience it again.
A cold bath in Arctic Sweden is more than just a dip – it’s a boost for both body and soul.
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