30 minute session
How to Practice
1. Start with 3 minutes in the hot phase (sauna, hot shower, or hot bath at 38-42°C). Focus on relaxing your muscles and breathing deeply. 2. When the timer signals, move to the cold phase (cold shower, plunge pool, or ice bath at 8-15°C). Stay for 60 seconds. Focus on slow nasal breathing — in for 4, out for 6. 3. Return to heat. Each round, your body adapts faster to the transition. 4. Complete 3-4 full rounds. End on cold for an energising finish, or on heat for a relaxing finish. The timer will play a loud bell at each transition so you can leave your phone outside the sauna or bath.
Tips
End on cold if you want energy, end on hot if you want relaxation
Hydrate well before and after — you lose significant fluid through sweat
The cold phase gets easier each round as your body adapts
Focus on slow nasal breathing during the cold phase to control the cold shock response
3 minutes hot / 1 minute cold is the standard ratio — adjust to your level
Safety Notes
- • Not recommended if you have heart conditions or uncontrolled blood pressure
- • Avoid after heavy meals — wait at least 90 minutes
- • Stop immediately if you feel dizzy, nauseous, or faint
- • Do not use alcohol before or during contrast therapy
- • Pregnant women should consult their doctor before heat exposure