30sute session
Tips
Use a large bowl filled with ice water — cold enough to feel bracing but not painful
Start with 10 seconds and build to 30 seconds over a few sessions
Exhale before submerging and hold your breath throughout
The dive reflex kicks in within 3-5 seconds — you will feel your heart rate drop
Safety Notes
- • Do not hyperventilate before submerging
- • Keep sessions under 60 seconds
- • Dry your face thoroughly afterward in cold weather