What to Expect
A progressive 4-week cold exposure program. Start with face dunking and cold finishes, build to full cold plunges. Your nervous system adapts gradually — no shock, no suffering, just steady progress.
Who Is This For
LevelBeginner
Commitment3 sessions per week
Duration4 weeks
Highlights
Week 1: Face dunking & cold face wash
Week 2: Cold shower finishes (30s→60s)
Week 3: Full cold showers (1→2 min)
Week 4: Cold plunge introduction (1→3 min)
Frequency3x/week
Duration4 weeks
Sessions12