Cold Plunge Session - Notes: 1. Preparation: • Start with a warm-up to raise your core body temperature before entering the cold plunge. 2. Duration: • Begin with a conservative duration, especially if you are new to cold exposure. Start with 1-3 minutes and gradually increase over sessions. 3. Breathing Techniques: • Practice controlled breathing to manage the shock of cold immersion. Deep, rhythmic breaths can help calm the nervous system. 4. Enter Gradually: • Step into the cold plunge slowly, allowing your body to acclimate to the temperature. Avoid sudden immersion to prevent shock. 5. Hydration: • Stay hydrated before and after the cold plunge session. Cold exposure can increase the body’s need for hydration. 6. Individual Tolerance: • Pay attention to your body’s signals. If you feel uncomfortable or experience prolonged shivering, exit the cold plunge. 7. Frequency: • Integrate cold plunges into your routine 2-3 times per week. Adjust the frequency based on your individual response and recovery needs. 8. Contrast Therapy: • Consider alternating between cold plunges and warm baths or showers for a contrast therapy approach, which can further enhance recovery. 9 Medical Consultation: • If you have any medical conditions, consult with a healthcare professional before incorporating cold plunges into your routine.