1 - Fill a tub, barrel, or appropriate container with cold water, aiming for a temperature between 10–15°C (50–59°F). Add ice if needed to reach the desired temperature.
2 - Slowly lower your body into the cold water, submerging yourself up to the waist or chest level, depending on your recovery goal.
3 - Keep your upper body relaxed and breathe slowly and deeply through your nose to manage the initial cold shock response.
4 - Remain immersed for 5–15 minutes depending on your tolerance and recovery needs. Beginners should start with shorter durations (2–5 minutes).
5 - Focus on controlled breathing throughout the session to help regulate your body's stress response and maintain composure.
6 - Once the session is complete, carefully exit the water, dry off immediately, and warm up gradually with dry clothing or light movement.
7 - Avoid using hot showers immediately after if the goal is recovery, as this may reduce the anti-inflammatory benefits of the cold exposure.
