14 minute session
How to Practice
Start with 3 minutes in warm water (38°C). Move to cold water (15°C) for 30 seconds. Rest for 30 seconds. Repeat 3 times. Always end on cold.
Tips
Always end on cold
Focus on breathing during cold phase
Gradually increase cold duration
Safety Notes
- • Avoid with heart conditions
- • Stop if dizzy
- • Stay hydrated