April 2025 – Photography Travel tours

A guide to Shinjuku – things to do and places to go

A station bursting to the seams, armies of office workers, school kids and international travelers squeeze through Shinjuku Station’s ticket gates on a daily basis—out into a sprawling area of towering skyscrapers, wide shopping streets and countless cafes, bars and restaurants. Nishi-Shinjuku, west of the station, houses a forest of skyscrapers with the Tokyo Metropolitan Government Building lit up with projection mapping throughout the year. The east side of the station is your access point for shopping, dining and entertainment. Bathed in neon, the area of Kabukicho is a maze of hotels and spots for nighttime revelry. Exit south from the station to find the Shinjuku Expressway Bus Terminal and modern shopping complexes such as NEWoMan Shinjuku.

Tips

Browse high class department stores and electronics megastores
A night out in Tokyo’s neon nightlife capital
Culture and recreation on all levels

How to Get There

Shinjuku Station is on all the JR lines, the Keio Line, the Odakyu Electric Railway, and Tokyo Metro Marunouchi Line, the Toei Shinjuku, and the Toei Oedo Line. You can also access the area from Seibu-Shinjuku Station on the Seibu-Shinjuku Line, Shinjuku Nishi-guchi Station on the Toei Oedo Line, and Shinjuku-sanchome Station on the Marunouchi, Fukutoshin and Toei Shinjuku subway lines.

From Haneda Airport: 55 minutes by either limousine bus or train to Shinjuku Station.
From Narita Airport: Two hours by limousine bus, or one hour 35 minutes by train to Shinjuku Station.
From Tokyo Station: 14 minutes on the JR Chuo Line Rapid to Shinjuku Station.

Retail therapy

Tokyo’s most famous department stores are clustered around Shinjuku Station’s exits meaning you have access to high-class shopping as soon as you set foot off the train. The floors of the Isetan, Keio, Odakyu and Takashimaya department stores are packed full of designer wear and their basement floors overflow with sumptuous edible fare. Spend an afternoon browsing the shops and take advantage of Japan’s peerless customer service. If you are hunting for something high tech, visit the area west of the station where electronics megastores display all the latest gizmos and gadgets.

When the sun goes down, explore the restaurants and ramen stands of Kabukicho

At dusk, Shinjuku is transformed into a futuristic city of neon with endless opportunities for nighttime entertainment. Get a seat in one of the countless bars and restaurants and join in the revelry with the throngs of fun-seekers. Find a place at the top of one of the many buildings and have spectacular views over the city while you dine. Alternatively, head to the streets of Kabukicho where tiny wooden bars are quite literally piled on top of each other and spend a night bar-hopping. Sample some Shinjuku ramen in the “Ramen gekisenku” (battleground), an area to the north of the station with a high concentration of ramen stands. Shinjuku also has many unique restaurants and izakaya (Japanese style gastropubs), where you can enjoy gourmet food. Public transport runs until around midnight, but the city of Shinjuku rarely sleeps, meaning your night needn’t end when the last trains leave the station.

A stunning cityscape, and something special for ninja and anime fans

Not just a spot for nighttime fun, Shinjuku offers a wealth of activities during the daylight hours as well. Enjoy commanding views from the observatory decks on the upper floors of the Tokyo Metropolitan Government Building, on which Godzilla appears during the projection mapping. For views of the city from the ground up, head to the manicured lawns of Shinjuku Gyoen National Garden*. Take in Shinjuku’s cityscape from what was once the Imperial gardens.
*Please note: drinking alcohol, smoking cigarettes, using sports equipment and musical instruments in the garden are prohibited.

Shinjuku Gyoen National Garden, Management Office

For some cultural recreation, Hanazono-jinja Shrine is just 10 minutes from the station. If you prefer a more interactive cultural experience, take a trip to the Ninja Trick House to witness the trickery of the stealthy shinobi firsthand. Anime and movie fans can also track down some of their favorite locations. Shinjuku features in Makoto Shinkai’s Your Name and Weathering with You, as well as Fast and Furious: Tokyo Drift, and Lost in Translation.

Austria’s rare sun candle phenomenon goes viral

Sun candle,” as it has been described, recently appeared in the sky over Austria as part of a rare atmospheric phenomenon-a breathtaking, nearly unbelievable optical illusion. Skier Lenka Lanč caught it on film, and her video spread quickly through social media, with users describing it as breathtaking and astounding.
The “sun candle” phenomenon, though rare, offers a glimpse into the intricate and fascinating ways in which natural forces interact with our environment. For the skier who witnessed it, the experience was nothing short of life-changing, and the viral video has allowed others to share in the awe and mystery of this optical illusion.

Source: Instagram

Lanč’s viral video captures breathtaking “sun candle” phenomenon

The extraordinary occurrence of such an event happened in Austria where the video went viral with Lanč describing the moment as “breathtaking” and claiming he just wanted to “drive through that light.” He used his sense of humor to express the thoughts whether it was possibly some entrance to another dimension or parallel universe. LANCH’S video, shared by ViralHog, is very interesting. Further explaining his emotions about the incident, he declared it to be one of the most amazing experiences of his life. The amazement the phenomenon is eliciting is understandable from his response.

What is the “sun candle”?

The “sun candle” is also known as a subsun-an atmospheric phenomenon occurring rarely. It happens when sunlight interacts with small, flat ice crystals found in the atmosphere, usually within cirrus clouds or ice fog. These ice crystals act like mirrors, reflecting sunlight and giving a vertical beam of light resembling a candle flame. Certain conditions must be met for the phenomenon to occur. In this instance, sunlight will only be able to reflect off the ice crystals at a highly specific angle for the formation of the vertical beam of light. It is actually an optical illusion that resembles a sun pillar but can be witnessed from great altitudes such as mountain tops or even planes. The observation of this phenomenon is mostly experienced during sunrise and sunset, especially when the sun is low at the horizon with it right underneath.

Steam trains suspended after lineside fires

PA The LNER A4 No. 60007 'Sir Nigel Gresley' during the North Yorkshire Moors Railway 50th Anniversary Steam Gala at Goathland Station on Friday September 22, 2023. The blue locomotive is pulling several red and cream-coloured carriages. Crowds of people can be seen on a railway bridge over the line in the distance.

Steam train services have been suspended on a heritage railway after a series of lineside fires.

The North Yorkshire Moors Railway said the decision followed an unprecedented spell of dry weather which had led to a number of fires since Monday.

As the warm weather is set to continue, the railway announced it would operate all of its services using diesel locomotives until Monday 14 April.

It said this would avoid the continued risk of lineside fires caused by sparks and hot ashes setting vegetation alight.

The railway said the fires were identified by members of staff, who escalated the response to the emergency services, North York Moors National Park and local gamekeepers.

Paul Middleton, director of mechanical engineering, said: “It has been especially dry since March and, with the warm weather set to continue, we will be operating our fleet of heritage diesel locomotives on our services.

“We are working closely with local partners including the North York Moors National Park, North Yorkshire Fire and Rescue Service and wildfire groups to reduce risk as we introduce these extra safety measures.”

Mr Middleton added that all of the railway’s planned services would still be running between Pickering and Whitby.

Steam train enthusiasts will still be able to see locomotive Sir Nigel Gresley in steam at Grosmont Station and tram Lucie in steam at Pickering Station on Saturday 12 April.

20 Best Japanese Gardens in Tokyo for Every Season

Best Tokyo Japanese Gardens for Cherry Blossom Season

1. Shinjuku Gyoen National Garden

Shinjuku Gyoen is one of the largest gardens in Tokyo and split into themed sections (such as French and British countryside landscapes) as well as a traditional Japanese garden. This is one of the best places to experience cherry blossoms during hanami season with over 1500 cherry trees blooming beautifully at once drawing huge crowds every Spring. Tucked away you’ll find a traditional tea house called Rakuutei where you can take part in a tea ceremony and a greenhouse filled with tropical plants to admire. You can easily spend a whole day wandering the walkways around this park.

2. Denpoin Temple Garden

At the heart of Asakusa, this small hidden garden is created in the image of classical Chinese paintings and imagery. Some features include a lotus pond, cherry-blossom trees, and a small waterfall. You can also capture unique images of Sensoji’s Goju no To Pagoda and the Tokyo SkyTree from inside. Adding to the air of mystery this garden is only open to the public for a couple of months a year, mainly during the cherry-blossom season so make sure you catch it when it does!

3. Tokyo National Museum

Located on the north side of the Tokyo National Museum, the museum’s Japanese garden is only open for a few weeks a year during April and November for people to enjoy the blossoms and fall folliage. The museum garden is a major hanami viewing spot with over ten species of cherry blossom trees and six tea houses to enjoy within. The tea houses can be rented for tea ceremonies or other events.

4. Hotel Chinzanso Garden

The gardens of this 700-year old hotel are intrinsically bound to haiku poet Matsuo Basho and Prime Minister Aritomo. They feature almost everything that makes a Japanese garden unique, including Shinto shrines and torii gates, ancient and weather-worn shinto statues, a proud pagoda standing high above everything else, and delicate water features. The garden at Hotel Chinzanso is one of the quintessential Japanese gardens in Tokyo and comes to life spectacularly during cherry-blossom season.

5. Rikugien Garden

© Taichiro Ueki / Creative Commons, Rikugien Garden

Also known as ‘six poems garden’, with eighty-eight scenes inspired by Japanese poetry Rikugien Garden is often considered the most beautiful landscaped Japanese garden in Tokyo. Designed in 1695, you can wander a network of paths around the garden always reaching the central point of the large pond and hill which serves as a viewing point. The park extends its hours during Spring and Fall seasons for viewing the blossoms and foliage. The garden is considered one of the best spots for seeing cherry blossoms with highlights being the area around the Togetsukyo Bridge and around the Tsutsuji no Chaya teahouse.

6. Nezu Museum

© Wpcpey / Creative Commons, Nezu Museum

The Nezu Museum is a beautiful structure that has constantly shifting exhibitions showcasing various kinds of historical Japanese arts. But what doesn’t shift is the museum’s traditional gardens, which can be accessed with a ticket to the museum. Once you’ve finished wandering the exhibitions, take a stroll out into the succulent green gardens and let the path lead you past Buddhist statues where you can offer coins for good luck. The garden and the museum together offer a perfect afternoon out in Tokyo.

7. Mukojima Hyakkaen Garden

Filled with over a hundred species of flowers drawn from Japanese and Chinese literature, you’ll find something blooming in almost any season but the summer is truly dreamy. This strolling garden is over a century old and gives the illusion of being surrounded by nature despite its central location. Don’t miss the clover tunnel, a bamboo structure overgrown with green leaves of the clover a truly magical experience. Although at its best in summer, visitors in the Spring will also find a shock of purple to get lost in with over 360 plum (ume) trees planted in the garden.

8. Tonogayato Gardens

© Irina Gelbukh / Creative Commons, Tonogayato Gardens

Five acres of land house this hundred-year-old garden in Kokobunji. It’s best known for being a garden of levels and varied terrain. Luscious greenery grows in a wild-looking style on steep slopes and surrounding a central pond which even has a natural spring feeding into it. The pond is populated by small goldfish and, in the garden, you’ll find a tea house to enjoy as you bask in the absolute calm that the garden offers.

9. Kyu Furukawa Gardens

A beautiful garden to visit in the summer due to the many species of flowers that bloom including roses, peonies and azaleas, although you’ll find cherry blossom and maple trees making it stunning at all times of the year. This garden very much fuses Eastern and Western-style with an English-style villa and rose garden leading into landscaped grounds where you can find a pond in the shape of 心, the kanji for the heart, as well as a pond and waterfall.

10. Kyu-Yasuda Teien Garden

Originally built as a daimyo garden during the Edo Period, it adjoins Yokoamicho Park meaning you can easily extend your walk and visit The Memorial Hall to those who died in the Kanto Earthquake and in the Tokyo bombings. Within Kyu-Yasuda you can see the iconic red bridge and admire the flowers which bloom in the summer. A lantern festival or Noryo-no-yube is held in early August where temporary stages serving tea are built on the pond and traditional music is played.

11. Shin Edogawa (Higo Hosokawa Garden)

Tokyo’s Kanda River, which flows near this garden, was originally named Edogawa (or Edo River), hence the name of this garden which stayed traditional after the river’s name was changed in the 1960s. This is appropriate considering the park’s connection to the Edo period’s Hosokawa samurai clan. In the garden you’ll find natural springs, bamboo fences, and stone lanterns – all integral parts to almost any Japanese garden. The garden itself is only open during daylight hours, but entry is free.

12. Koishikawa Korakuen Garden

© Himuchiya / Creative Commons, Koishikawa Korakuen Garden

One of the oldest Japanese gardens in Tokyo, it was built in the early Edo Period (1600-1867) and replicates both Japanese and Chinese scenery with a network of paths through the park to explore. The gardens are particularly stunning during the fall season as maple trees surround the three ponds in the gardens creating a dazzling reflection of reds and oranges. You’ll also find a grove of gingko trees in the southeast corner of the park which drop a carpet of yellow on the ground during fall.

13. Happo-en

Bonsai trees over a hundred years old and a magnificent koi pond await visitors to Happo-en garden, built in the 17th-century. It’s a serene corner of Tokyo that serves as a popular marriage photography spot with over 2000 weddings held there every year. Inside you’ll find cherry blossom trees, and maple trees that turn the park crimson in the fall, with a traditional restaurant and tea house in the park there are plenty of places to sit back and enjoy the view.

14. Hamarikyu

An expansive park in Shiodome district, it has served as a duck hunting ground as well as a residence to a feudal lord, and even though the garden itself was bombed the tea houses within survived. There are three seawater ponds inside the garden which change water-levels with the tide — Shioiri-no-ike is the largest pons and features an island with a traditional teahouse Nakajima no Ochaya and bridge which has a wonderful view in the fall as it overlooks the maple trees.

15. Mejiro Garden

A fairly hidden strolling Japanese garden near Ikebukuro which is well-worth heading over to in the fall when it’s at its most breathtaking, and when it also stays open much later until 21:00 for lit-up night viewings. The garden contains a pond and small waterfall as well as shrines and a teahouse, it’s a lovely way to escape the hustle and bustle of the city for an hour or two.

16. Imperial Palace East Gardens

© JenniKate Wallace / Creative Commons, Imperial Palace East Garden

Although you can still see the exterior of the palace, the foundations of the keep, the entrance gates, and guardhouses, this grand park is the only area of the castle that is actually open to the public. You’ll find a miniature traditional garden in the secondary circle of defence area featuring a small pond and a bridge. The garden is pleasant for a walk or for enjoying a hanami party during spring but since there aren’t many trees to provide shade during the hot summer this garden is more suited to the cooler seasons. While you’re there you can visit the Museum of Imperial Collections which, a collection of over 9500 pieces of artwork owned by the imperial family.

17. Kiyosumi Gardens

This beautifully landscaped garden is stunning all year round and is particularly famous for its special stones from all over Japan. The stones are used throughout the garden and as stepping stones to create a path (called isowatari) through the water. As you walk you’ll be able to see fish and turtles swimming below. Another major draw to the park are the three main islands on the pond — on one of them you’ll find a tea-house inspired restaurant overlooking the pond and grounds. This is a particularly lovely garden to visit in the winter with evergreen trees and a beautiful view over the icy pond from indoors.

18. Kyu Shibarikyu Garden

© Rs1421 / Creative Commons, Kyu-Shibarikyu

Built on land reclaimed from Tokyo Bay, this park is a must-visit to see the majestic Sensui Pond which is inspired by the Western Lake in Hangzhou, China. On the pond, you can visit two small islands including Nakajima and the smaller Ukishima. Oyama hill, the highest point of the garden which descends into smaller hills around it giving some height which detracts from the towering buildings around you. This park has something to offer all year with cherry blossom trees, winter apricot trees and summer iris flowers, while still retaining greenery throughout the winter.

19. Hotel New Otani

This 10-acre, 400-year old Japanese garden can be found inside the historical luxury Hotel New Otani, but you can visit for free even if you’re not a guest. Gorgeous at anytime of year, you’ll find an impressive waterfall at the centre of the garden and a stunning red arch bridge with over 300 carp in the pond. The rotating restaurant of the hotel offers views of the garden meaning you can enjoy this garden whatever the weather.

20. Yumenoshima Tropical Greenhouse Dome

A more recent addition to the garden scene, built on a reclaimed landfill, Yumenoshima (“Dream Island”), and opened in 1988. This extravaganza of over a thousand tropical plants within a giant greenhouse with three domes is a special spot for nature lovers. You’ll find everything from the typical to the most unusual and rare plants set out in a way that’s a real experience to walk trough. You’ll also find a cafe, restaurant, theatre, and exhibition hall.

The Best Time for Landscape Photography with the Moon

Comparison of photos taken a few minutes apart with the moon in Moab, Utah — *Timing is an important consideration when planning landscape photos with the moon. The above photos were taken less than 4 minutes apart.*

We know that timing is an important aspect of all photography. Landscape photographers know and revere the “Golden hour” for good reason. When capturing the moon with the landscape though, it seems that timing often gets overlooked. It’s easy to focus on the “where” element, since just finding a position to align the moon with a particular mountain or other subject can be tricky. So putting any thought into the “when” takes a back seat. For myself though, the timing is usually the first thing I think of while planning, and doing so can greatly improve moon photos.

Photo of moon with red rock formations in Moab, Utah — *This photo was taken just before sunset, giving the rocks a nice glow to accompany the moon. Single Exposure: 550mm 🔹 F/9🔹1/125sec.🔹 ISO 100.*

I want to be clear that we’re talking about a very specific type of photo here, and that’s a photo within a few days of a full moon, along with some subject on the ground, whether that be a mountaintop, a tree, a skyscraper, etc, along with the goal to have that subject still lit by the sun. Many people don’t realize that due to the time that the moon rises and sets in relation to its phase, the best time for these types of photos is a day or two before the actual full moon if capturing the moonrise, or a day or two after the actual full moon if capturing the moon setting. But on those days, how can you know when exactly is the best time for this type of shot? The easy answer is golden hour, however after 10 years of shooting the moon, I’ve found that there is a narrower window of time that is generally best.

The “perfect” moment will of course vary from location to location, and “best” is certainly subjective, but I usually prefer in between 20 minutes to 5 minutes prior to sunset, or 5 minutes to 20 minutes after sunrise. Those 15 minute windows not only give that beautiful warm light on the landscape and make scenes more dramatic, but they allow us to capture the moon and foreground in a single shot, both perfectly exposed to reveal the details of the moon while still showing off the landscape. Any other time during the day will usually lead to harsh lighting on the foreground, and the moon will not stand out so well. And if shooting too long after sunset or before sunrise, either you won’t be able to clearly see the landscape as it will be silhouetted, or you could be left with the moon alone while the rest of the image is completely black. Yes, you could try a longer exposure to compensate for the darkness, but go too far and you won’t be able to make out any details of the moon, but instead are left with a white disc or orb.

Photo of moon with red rock formations — Planning this photo for 15 minutes before sunset provided depth as the last sunrays of the day lit up the landscape. Single Exposure: 600mm 🔹 F/9🔹1/160sec.🔹 ISO 160

Now, why have I not included the last 5 minutes before sunrise or first 5 minutes after sunrise? Though great photos with the moon can be captured during that time, if your target time is that close to sunrise or sunset, you now have to be extremely aware of an additional factor, which is the terrain on the horizon where the sun is rising or setting. In many situations, you’ll lose the sunlight hitting the landscape in your photo due to hills or mountains blocking the sun on the opposite horizon. In other words, it’s quite common for the sun to set on your subject earlier than the actual sunset time for your location. Leaving out those 5 minutes gives us a better chance of the landscape being sunlit. All that said, if you feel confident in figuring out if your subject landscape will be lit up or in shadow, go for it! I’ll likely do a future post to take a look at that.

Planning a moon photo using TPE — For my first step in planning a moon photo, I don’t even choose a subject or specific position. The red pin can be placed anywhere in your city or town, as the first thing we want to do is get an idea of the sunset time. In this example, I used *TPE* *on my computer browser.*

Here are the steps I take to figure out the best time for any full moon, along with a specific example:

Step 1: Choose a day or 2 before the actual full moon. Use a planning app and set the time to 20 minutes before sunset. (This would be for the moon rising. If you are capturing the moon setting, set the time to 20 minutes after sunrise).
I use 3 different apps for planning moon photos (PlanIt, PhotoPills, and TPE). I decide which one\s to use based on several factors. For our purposes here, TPE works perfectly (see the image above), but the others will do the job as well. I set the date to 1 day before the full moon. We see the sunset will be at 7:40pm, so I set the time slider to 7:20pm.

Step 2: Note the “altitude” of the moon, as well as its location in comparison to my position.
In this example, the moon would be at an “altitude” of about 7 degrees (“6.87°”) – this is seen in the timeline box next to the blue square which represents the moon. This tells us how high in the sky the moon will appear at that time. This height, also known as “angle of elevation”, is something that could be explored separately, but in short, all you need to know is that the horizon is at 0, and directly overhead is 90 degrees. Point halfway in between those two and that’s 45 degrees, and you can use your imagination to break it down further. Now, the direction of the moon from my position is also important. It is represented on the map by the blue line to the lower right of the red pin. Note that eventually I’ll place the red pin where my location on the ground will be, but so far I’ve only placed it in the correct city. This is enough to get the information we need to start picking a location. Even if I end up 20 miles outside of town, the angle of elevation and the direction of the moon will be approximately the same, so this will work well as an estimate as we plan.

Step 3: Brainstorm possible subjects to capture with the moon.
I personally use Google My Maps to keep track of of potential subjects to capture with the moon, so I reference that at this point and see which ones might work out. At this stage we’re essentially asking ourselves: What subjects, whether a mountaintop or a building, could I find a clear view of, given the above altitude (7 degrees) and the direction (approximately SE)? This may seem like an intimidating task, but with practice this thought process becomes second nature. That said, this is another great candidate for more in depth explanation in a future blog post!

Step 4: Refine the plans
Once I have the subject in mind that seems like it will work, I dive in to make sure it’s possible. Do I actually have a spot on the ground where I can stand without any obstructions between me and the subject? Can I get things lined up perfectly? These are yet other components of planning that we can talk about in a future post, but hopefully you are able to answer these. If during this refining process I see that it’s actually not going to work out, I go back to brainstorming other possible subjects until I find one that does.

Photo of moon with fire and communications towers — I’d been wanting to capture the moon with these towers for a long time. Given the parameters in the example above, it looked like I could make it work out so I set about figuring out my exact position on the ground to make it happen. Single Exposure: 600mm 🔹 F/8🔹1/250 sec.🔹 ISO 125

Benefits and Risks of Ice Baths (Cold Water Therapy)

Person sitting in ice bath — Edgar Barragan Juarez / Getty Images

An ice bath, or cold water immersion (CWI), is a type of cold water therapy that involves immersing your body in ice water for about 5-15 minutes.1 It’s a type of cryotherapy, which is exposing your body to very cold temperatures for a short period of time.

People have used ice baths for centuries because of their possible therapeutic health benefits. Ice baths may help reduce muscle soreness, reduce pain, and improve mood. but current research is limited.2 Here’s what to know before you take the icy plunge.

How Do Ice Baths Work?

When you take an ice bath, the cold water reduces your body and skin temperature. This change in temperature narrows your skin’s blood vessels (vasoconstriction) and moves blood to your core as your body tries to stay warm. When you get out of an ice bath, your blood vessels expand (vasodilation) and pump the oxygen- and nutrient-rich blood back to your body’s tissues, including your muscles. This process may help reduce inflammation that can cause pain and muscle soreness—for example, delayed-onset muscle soreness (DOMS) after exercise.3

Immersing yourself in water also puts pressure on your body, a process called hydrostatic pressure. Hydrostatic pressure moves blood flow to your heart, brain, and lungs—providing even more oxygen and nutrients to these major organs.4

Types of Cold Water Therapy

An ice bath is one type of cold water therapy, which is a subtype of cryotherapy (cold therapy).

Cold-Water Immersion

Ice baths and cold water plunges are both forms of cold-water immersion. This technique typically involves submerging your body from the neck down in water that’s 50-59 degrees for 5-15 minutes.1

People often use cold-water immersion to help reduce muscular pain and improve mood.1

Cold Showers

Cold showers involve standing under the coldest water setting for 5-15 minutes (aiming for 50-59 degree water temperature). Taking a cold shower is technically another form of cold-water immersion.1

If you’re new to cold water therapy, a 30-second cold shower can be a good starting point.5 Cold showers are often used to increase alertness and reduce inflammation.3

Contrast Water Therapy (Contrast Baths)

Contrast water therapy involves alternating between cold-water and hot-water immersion. Studies on contrast water therapy have varying protocols. For example, people might start by soaking in hot water for 10 minutes. Then, for 30 minutes, they alternate between soaking in cold water for one minute and hot water for four minutes. Other studies recommend alternating between hot and cold water every minute for 15 minutes.1

Contrast water therapy is usually used for sports or other injuries like muscle strain. It often involves immersing the injured area.6

Wim Hof Method

The Wim Hof Method (WMH) was created by a Dutch athlete named Wim Hof. It includes three elements:78

Breathing exercises: A specific breathing pattern of hyperventilation followed by breath holds
Cold exposure: Includes cold showers, ice baths, and cold-water immersion
Meditation: Mind-body techniques like visualization to increase self-awareness and willpower

Possible benefits include a decreased stress response and improved cardiovascular function, but there isn’t much evidence as to whether or not WMH is effective.8

Ice Bath Benefits

Cold water therapy may offer several health benefits by reducing your body temperature and increasing circulation.

1. Relieves Pain

Ice application is known to narrow blood vessels, which helps reduce swelling, pain, and inflammation after an injury.9 Research also shows that when cold water hits cold receptors on your skin, it sends electrical impulses to the brain that have a pain-reducing effect.10

Like ice application, ice baths also narrow blood vessels. As a result, they likely have a similar effect on pain. When you get out of an ice bath, the increased blood circulation to your tissues and muscles may help reduce pain and inflammation.11

2. Reduces Muscle Soreness

A review of 32 randomized controlled trials found that cold-water immersion one hour after exercise helped reduce muscle pain and improve muscle recovery for up to 24 hours. However, heat therapy had similar results.12

Another review found that cold water therapy may help reduce muscle soreness after working out. However, the studies included different cold water therapy methods, temperatures, and times.13 Some conflicting research also shows that cold-water immersion after exercise can reduce muscle mass and strength.14

3. Boosts Mood and Alertness

Limited research shows that cold-water immersion may improve your mood. One 2022 study found that people who took a 20-minute soak in 55-degree seawater had significantly improved self-esteem and decreased tension and anger. People who soaked for 18 minutes had similar results.15

Another study found that five minutes of cold water immersion in 68-degree water helped improve alertness, decrease nervousness, and reduce stress.16 However, both studies were small and included less than 50 healthy adults.

Side Effects and Risks

Immersing your body in an ice bath does come with some risks. How your body reacts to an ice bath depends on factors like your health, time spent in the water, and temperature. Potential side effects of taking an ice bath include:

Cold panniculitis (cold-induced rash): An itchy and painful skin rash can develop if extreme cold injures the skin’s fatty tissue layer. Cold panniculitis can look like scaly patches, hard bumps, or deep lumps.17
Cold shock response: Sudden immersion in water under 60 degrees can shock your body and lead to symptoms like rapidly increased breathing, heart rate, and blood pressure. This can increase your risk of drowning if you’re in deep water. The effect can also strain the heart.18
Low body temperature (hypothermia): Ice baths can make you too cold and cause your body temperature to drop dangerously low. This can eventually lead to organ failure.19
Ice burn: Direct contact with ice can burn your skin, causing painful blisters and discolored red, white, or gray skin. You can also develop frostbite—skin damage and tissue death caused by freezing skin and underlying tissues.19
Nerve damage: Prolonged cold exposure can reduce blood flow enough to kill tissue and cause permanent neuropathy (nerve damage). Nerve damage can lead to pain, numbness, and loss of muscle strength.20

Talk to your healthcare provider before taking an ice bath, especially if you have a health condition. Ice baths can increase your risk of complications if you have conditions such as:

Cold uterica (hives): This skin condition causes itchy welts when your skin touches something cold, like ice water. Cold uterica can also make you feel faint and cause your throat or lips to swell. Ice baths can cause particularly severe reactions because your entire body is submerged.21
Heart or lung conditions: Cold-water immersion narrows your blood vessels, which can increase your heart rate and blood pressure. This can strain the heart if you have heart disease or high blood pressure.22 Cold-water immersion can also cause arrhythmia (irregular heartbeats) if you have any heart issues or pulmonary edema—a condition caused by fluid build-up in the lungs.10
Raynaud’s syndrome: With this condition, cold and stress narrow the blood vessels enough to cause little to no blood flow. This lack of blood flow can cause certain body parts, like the fingers and toes, to turn white or blue. In more severe cases, cold water could cause sores or tissue death.23

How To Take an Ice Bath

You can take ice baths at home or in a chilly lake. Some fitness centers and physical therapy clinics also offer cold-water immersion therapy.

If you want to take an ice bath at home, the easiest way is to use your bathtub. You can also purchase portable and high-tech water therapy tubs. To take an ice bath:

Place a large towel right by the tub for easy access.
Wear light athletic clothing like shorts, sports bras, or shirts. This helps protect sensitive areas of skin. You can also wear a swimsuit, gloves, and socks.
Fill your tub with cold water and add ice to reach your desired temperature.
Use a thermometer to test the water temperature (aim between 50-59 degrees)
Set a timer for 10-15 minutes.1
Slowly lower yourself into the tub, submerging the waist down. If that seems doable, lower until the water reaches your neck.
Try to relax, taking deep breaths, as you soak. If something feels wrong, you can get out earlier, especially if you’re new to ice baths.
When your timer goes off, get out of the tub and remove your wet clothes. Dry off thoroughly with your towel and warm up your body.18

If you’re new to ice baths, have a friend or partner nearby to make sure everything goes smoothly—especially if you’re outdoors.

Ice Bath Tips

If you’re new to ice baths, getting used to the cold water and staying in the tub can be difficult. Expect to feel slightly shocked by the cold and very alert. It will likely be uncomfortable when you first start, but your body will likely adjust if you can relax. That said, don’t expect it to feel like a luxurious spa treatment.

Here are some tips to help you successfully take ice baths:

Acclimate with cold showers: Start with a cold shower slightly above 50-59 degrees. Repeat this until you’re using the coldest setting.
Continue acclimating with cold baths: Once you’re comfortable with cold showers, start sitting in a bath filled with the coldest tap water setting. Slowly add ice to get closer to 50-59 degrees.
Don’t jump into the full 15 minutes: Start with 2-5 minutes and slowly increase your time in an ice bath. Over several weeks, move up to 10 minutes and eventually 15 minutes.
Only immerse part of your body: Start by taking ice baths that only immerse your legs. Over time, increase the body area submerged—e.g., up to your waist, chest, and below your neck.

How Long Should You Stay in an Ice Bath?

There’s no hard science or official recommendation on the optimum time to stay in an ice bath. Studies on muscle recovery suggest that staying in cold water for 5-15 minutes offers results.1

People often take an ice bath a few times a week after exercise. You may want to take one daily if you’re an athlete or a very active person. Some research also recommends taking an ice bath within an hour of working out.12

Prolonged cold exposure can increase your risk of hypothermia and frostbite. Warning signs you’re getting too cold and need to get out of an ice bath include:19

Excessive shivering
Skin numbness
Unusually firm or waxy skin
White or grayish-yellow skin
Skin that feels unusually firm or waxy
A feeling of exhaustion or low energy
Lethargy (drowsiness)
Confusion
Slurred speech
Memory loss
Fumbling hands

A Quick Review

Ice baths are a type of cold water therapy known as cold-water immersion (CWI). Taking an ice bath lowers your body temperature and triggers more blood flow to your core. After an ice bath, your body temperature rises, and blood flow returns to your tissues.

Ice baths may help improve alertness, reduce pain, and decrease inflammation. As a result, they may offer health benefits like reduced muscle soreness, pain relief, and improved mood. However, the research is very limited. There are also many potential risks. Talk to your healthcare provider if you’re considering trying ice baths, especially if you have a medical condition.