Ice baths in Barcelona
The largest dedicated ice bath studio in the city. Four baths at 3°C, 7°C, 9°C and 15°C, in stainless steel.
Four baths, four temperatures
Most studios in the city run a single tub at one temperature. We run four,3°C, 7°C, 9°C and 15°C, all built in AISI 316 marine-grade stainless steel for hygiene and longevity. Different temperatures support different goals: shorter, harder bursts at the cold end, longer, more meditative dwells at the warmer end. You progress between them at your own pace, in the same session.
The deep end. Maximum sympathetic activation, very short dwell times (30 seconds to 1 minute). For experienced practitioners after at least one round at warmer temps.
The benchmark cold-immersion temperature used in most published research. Strong norepinephrine response, 1–2 minute dwells common.
A middle gear. Hard enough for a real response, accessible enough to dwell for 2–3 minutes and practice slow nasal breathing under stress.
The entry point. First-time visitors usually start here. Long enough dwells to learn the breath without panic, short enough to leave you alert, not depleted.
What happens in your body
Vasoconstriction → vasodilation
Cold drives blood from your extremities to your core, then sauna or rewarming reverses it. Repeating the cycle trains vascular tone and is associated with improved circulation over time.
Up to 530% norepinephrine
Cold immersion produces an acute sympathetic response. Norepinephrine can rise up to 530% during exposure. The downstream effect is sharper focus and elevated mood that lasts hours after you leave the bath.
20–30% less inflammation
Post-exercise cold-water immersion reduces muscle soreness and inflammatory markers by 20–30% in published studies. Why athletes use it after hard sessions.
The protocol
A guided session at ILO STUDIOS is one hour and runs in this order. The structure isn't fashion. It's the order in which the body processes heat, breath and cold most safely.
- Breathwork preparation (5–10 minutes). Slow nasal breathing to settle the nervous system before the work begins.
- Sauna at ~90°C for 10–15 minutes. The largest sauna in Barcelona, capacity for 24 people, Finnish-style heat.
- Ice bath at 3–15°C for 1–3 minutes. Pick a temperature, breathe through it, leave under your own steam.
- Repeat 2–3 rounds. Most of the benefit lives in the second and third contrast cycle, not the first.
- Closing breathwork or rest. The downregulation phase is where heart-rate variability climbs and the experience gets stored.
Home tubs vs ILO STUDIOS
Home tub
- Solo, no shared regulation
- No sauna access, only half the protocol
- No breathwork guidance
- No professional water filtration; quality degrades fast
- Lower temperature consistency without a chiller
ILO STUDIOS
- Four temperatures, structured progression
- Finnish sauna integrated into every session
- Guided breathwork before and after
- Professional water filtration; treated daily for hygiene and clarity
- Temperature held within tight tolerance
Who's doing this
Cold immersion is no longer fringe. Public figures who have publicly practiced or advocated for cold therapy include Bryan Johnson, Wim Hof, Cristiano Ronaldo, Leo Messi, Chris Hemsworth, Zac Efron, Harry Styles and FC Barcelona's first team. The protocol moved from elite athletic recovery into mainstream high-performance practice over the last decade. ILO STUDIOS is where that practice lives in Barcelona.
Visiting ILO STUDIOS
We're at Carrer de Bailén 56 in Eixample, between Sagrada Família and Passeig de Gràcia. The closest metros are Tetuan (L2, 4 minutes' walk) and Girona (L4, 6 minutes' walk). The studio is also a short walk from El Born, the Cathedral and most of the central hotel district.
Hours: Monday to Friday 07:00–22:00, Saturday and Sunday 10:00–22:30.
What to bring: swimwear and yourself. We provide towels, changing rooms, lockers, hot showers and water. Sessions are one hour. Arrive 10 minutes early for your first visit.
Frequently asked questions
ILO STUDIOS at Carrer de Bailén 56, in Eixample. We're the only studio in Barcelona dedicated specifically to guided ice bath, sauna and breathwork sessions in a structured group format.
We run four baths at 3°C, 7°C, 9°C and 15°C. You can pick the temperature that matches your level and goals, and progress through them in a single session.
For healthy adults, guided cold immersion is safe when done with proper preparation, short dwell times and someone facilitating. Risks come from going too cold, too long, or alone. Our facilitators are trained to monitor breathing and dwell time. Do not consume alcohol before a session.
1–3 minutes for most temperatures. At 3°C, 30 seconds to 1 minute is enough. The benefit comes from the response your body produces, not from how long you suffer. Leaving the bath while you're still in control is the point.
No. The Introduction Pack (€49 for three sessions) is built for first-time visitors. We'll walk you through the breath, the heat and the cold, and you'll start at the warmer baths.
Consult your doctor before practicing ice baths if you have cardiovascular conditions, hypertension, Raynaud's syndrome, or if you are pregnant. Our staff are trained facilitators but cannot replace medical advice. If your doctor clears you, let us know on arrival so we can adjust the session.
Safety & Contraindications
Deliberate cold exposure is a stressor—it spikes sympathetic activity, constricts blood vessels, and redistributes heat to protect the core. For women, hormonal and vascular variations across the menstrual cycle can alter the cold experience. Our guides are trained in these nuances and will help personalize and safely recommend practices. Ultimately, we encourage attunement to your own body's signals and needs.
During pregnancy, saunas and ice baths are not recommended. But always consult your physician. During conceiving, the timeframe matters, again please consult a medical professional.
Those with Raynaud's can participate slowly and progressively to check for tolerance and reactions.
Please consult your doctor first. Heat and cold stress may not be suitable.
- Uncontrolled hypertension
- Recent heart attack/arrhythmia
- Epilepsy
- Skin infections
- Diabetes with neuropathy
- Chronic respiratory disease
Post-exercise cold immersion blunts muscle growth and adaptation signals. For those using resistance training to improve body composition, delay cold exposure 4–6 hours post-training, or increase temperature. For non-muscle building training, right after can be beneficial for reducing soreness and inflammation.
Try your first ice bath
The Introduction Pack is three sessions for €49, the simplest way to experience the protocol with someone walking you through it.