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
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
About This Practice
Alternate between sauna (10-15 min) and cold plunge (1-3 min). 3-4 cycles. Boosts circulation and recovery.
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.