The first thing is to start.
There are a few ways to ease into it and I highly recomend doing any of these. You don’t get any points deducted and all of these have beneficial qualities, some just might have more than others.
Splash your face with cold water.
The last 30 seconds of your shower make it cold.
2-3 minute cold shower. I have had the most success with this easing into it, meaning start with the water barely touching my feet, then get closer so the water is on my legs and last my face and head. This allows your body to acclimate to what is happening and you are able to keep the cadence of your breath smooth and therefore have a more successful, less jarring experience.
Full on cold plunge.
This is what we do here at the house on a regular basis. We average about 3 dips a week. Both cold plunge and sauna are very trendy at the moment, that said, I don’t think they will be going away in the near future, one main reason being, they work.
Straight up contrast therapy makes a difference in how I feel, physically, mentally and emotionally. There are lots of studies being done on both sauna and cold plunge but also using both in one session. That is what we do here at the house and I cannot recommend both of them enough.
If you want to try cold plunging this spring and summer and don’t want to break the bank you can start with a horse trough. This is how we started and it worked really well. Buy the trough and then you will fill with water and about 120 lbs of ice.
We ended upgrading because we use the thing so often we were breaking the bank on ice.
Once you get the water and ice all set up its time to get in.
Don’t over think it. You can do a few prepatory breaths and then as you get in exhale. Get as much of your body in the water as possible right from the start.
When your breath catches focus on the exhale. This will help offput the Co2 and help your brain know its ok to stay.
Work on breathing in for a count of 2 and out for a count of 4.
I stay in for 3 mins. The fella I have studied with say benefits peak at 3 mins.
When you get out wait for a few seconds out of the water before you grab your towel. Feel your body.