1 - Begin by preparing two temperature environments: one hot (warm bath, hot pack, or sauna at 38-42°C / 100-108°F) and one cold (cold bath, ice pack, or cold shower at 10-15°C / 50-59°F).
2 - Start with the hot exposure for 3-4 minutes, allowing your muscles and blood vessels to fully relax and dilate.
3 - Immediately transition to the cold exposure for 1-2 minutes, allowing your body to react to the temperature change and blood vessels to constrict.
4 - Return to the hot environment for another 3-4 minutes, focusing on controlled breathing and allowing your body to adjust.
5 - Repeat this hot-cold cycle for 3-5 rounds depending on your tolerance and recovery goals.
6 - Always end with a cold exposure to reduce inflammation and promote recovery.
7 - Rest for 10-15 minutes after completing all cycles, hydrate well, and allow your body to return to normal temperature.
