Method 02
Ice Baths
The most embarrassing thing you will do this week, and the most regulating. Cold exposure trains your nervous system to handle stress without spiraling — which is useful, because life keeps happening.
Dip your toeDive into ice baths
Breathe slow
Long exhales. The cold panic is a feature, not a bug.
End cold
Skip the hot shower after. Let your body warm itself — that is the magic.
It's cold af. Here's why we even do this
Do not be a hero, 50°F for two minutes is enough on day one. It's shock your system, don't go overboard, but also feel the power it gives you and look forward to the next one.
The panic is part of the treatment.
Our favorite way to do it
11 min per week in ice cold water. That's it. Cold plunges or cold showers spread across 2-4 sessions, the data says you'll feel the difference.
some breathing. slight breathing.
If you are looking to book an ice bath appointment, use our Ice Bath Clinic Finder.
If you can sit in 50-degree water for two minutes, you definitely can do that other thing you've been avoiding.