Enter and exit the plunge slowly.
Keep elbows and hands above the water until adjusted to temperature.
Keep head and neck above the water for first time.
Breath slowly and avoid hyperventilating (recommended 3-4 second breaths).
Count breaths (recommended 10-30).
Set a timer for 1-5 minutes.
Listen to your body and don’t stay in if extremely uncomfortable (should be a little uncomfortable, but not dangerous feeling).
Please be safe

Mindfulness and Relaxation
- Begin with cold plunge to tolerance. End with dunking head under water briefly.
- Safely exit and towel off to dry.
- Infrared sauna bathe for 20-30 minutes.
- Practice deep breathing or meditation while in sauna.
Fire and Ice
Stretch and Recover
- Begin with 20-30 minutes of infrared sauna.
- Perform light stretching or bodyweight squats to raise internal temperature.
- Cold plunge for 3-5 minutes (or to tolerance level).
- Safely exit and perform bodyweight squats and trunk rotations to slowly warm the body back up.
- Towel off to dry.