Safety First
Safety Guide
Practice safely, practice consistently, practice for life.
In Case of Emergency
If you or someone experiences a medical emergency during practice, call emergency services immediately (911 in US, 999 in UK, 112 in EU).
Signs requiring immediate help: Loss of consciousness, chest pain, difficulty breathing, blue lips or fingernails, uncontrolled shivering, confusion.
Breathwork Safety
Safe Practice Environment
- Always sit or lie down - never stand during intensive breathwork
- Practice on an empty stomach or 2+ hours after eating
- Use a cushion or mat on a soft surface
- Avoid practicing near water, heights, or while driving
Normal Sensations
- Tingling in hands, feet, or face (tetany)
- Lightheadedness or dizziness
- Temperature changes
- Emotional release (tears, laughter)
Stop If You Experience
- Chest pain or heart palpitations
- Severe anxiety or panic
- Loss of vision or hearing
- Inability to control breathing
Cold Exposure Safety
Critical Rule
Never practice cold exposure alone in water. Always have someone present who can assist if needed. Cold shock can cause involuntary gasping and loss of motor control.
Progression Guidelines
- Week 1-2: Cold shower finish (last 30 seconds)
- Week 3-4: Extended cold shower (1-2 minutes)
- Week 5-6: Full cold shower (3-5 minutes)
- Week 7+: Ice baths with supervision (start at 2 minutes)
Temperature Guidelines
- Beginner: 15-20°C (59-68°F) - Cool
- Intermediate: 10-15°C (50-59°F) - Cold
- Advanced: 0-10°C (32-50°F) - Ice
- Never below 0°C (32°F) unless supervised by expert
Exit Immediately If
- Uncontrollable shivering
- Numbness spreading beyond extremities
- Difficulty breathing or speaking
- Blue lips, fingers, or toes
- Confusion or disorientation
Sauna Safety
Hydration Protocol
- Drink 500ml water 30 minutes before sauna
- Bring water into the sauna and sip regularly
- Drink 500ml+ after each session
- Add electrolytes if doing extended sessions
Session Guidelines
- Beginner: 10-15 minutes at 70-80°C (158-176°F)
- Intermediate: 15-20 minutes at 80-90°C (176-194°F)
- Advanced: 20+ minutes at 90-100°C (194-212°F)
- Always cool down between rounds (cold shower, fresh air)
Absolute Prohibitions
- Never use sauna while intoxicated
- Never sleep in the sauna
- Never use if you have fever or infection
- Never force yourself to stay if feeling unwell
Exit Immediately If
- Dizziness or nausea
- Rapid or irregular heartbeat
- Difficulty breathing
- Headache or disorientation
Practice Responsibly
These practices are powerful when done correctly. Take your time, respect your limits, and enjoy the transformative benefits.