1 - Enter the cryospa or cold water immersion tank and ensure the water temperature is set between 10–15°C (50–59°F) for optimal recovery benefits.
2 - Slowly lower your body into the cold water up to waist or chest level, allowing your body to begin adapting to the temperature.
3 - Keep your breathing controlled and steady — inhale slowly through the nose and exhale through the mouth to manage the cold shock response.
4 - Maintain a relaxed, upright posture and avoid tensing your muscles excessively; allow the cold water to work on reducing inflammation and muscle soreness.
5 - Stay in the cryospa for the recommended duration, typically 10–15 minutes, while continuing to breathe steadily and staying as still as possible.
6 - Once the session is complete, exit the cryospa slowly and carefully, then warm up gradually with dry clothing or light movement.
