Beginner Guide

Getting Started with Ilma

Your step-by-step guide to beginning breathwork, cold exposure, and sauna practices safely.

Before You Begin

  • Read our Medical Disclaimer and consult your doctor if needed
  • Start with the practices in order - breathwork first, then cold, then sauna
  • Progress slowly - there is no rush. Consistency beats intensity
  • Listen to your body and stop if anything feels wrong

The Three Pillars

1. Breathwork

Start here. Breath is the foundation. It requires no equipment and prepares your nervous system for cold and heat.

Start Breathwork

2. Cold Exposure

After 1-2 weeks of breathwork, add cold. Start with cold shower finishes before progressing to ice baths.

Start Cold

3. Sauna

Complete the cycle with heat. Sauna pairs beautifully with cold for contrast therapy and deep recovery.

Start Sauna

2-Week Starter Plan

1Week 1: Foundation

Day 1-2Basic breath awareness
5 min
Day 3-4Box breathing
5 min
Day 5-6Cold shower finish (30 sec)
5 min
Day 7Rest and reflect

2Week 2: Building

Day 8-9Extended breath holds
10 min
Day 10-11Cold shower (1 min)
10 min
Day 12-13Combine breath + cold
15 min
Day 14Rest and reflect

Ready to Begin?

Start with a simple breathing exercise. Just 5 minutes can change your day.

Start Your First Session