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:NOTE
Cold water immersion raises heart rate and blood pressure sharply. Skip it if you have a heart condition, high blood pressure, Raynaud's syndrome, or are pregnant. When in doubt, ask a doctor before you start.


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The discomfort is the point. That is what teaches your nervous system to stay calm under pressure.


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10 Celsius
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10 Minutes

:INFO
What Cold Water Immersion Actually Does
Immersion in cold water triggers vasoconstriction followed by vasodilation once you warm up. This cycle reduces inflammation in muscles and tendons. The cold also activates the vagus nerve, which lowers heart rate and promotes a calm mental state in the hours after the plunge.


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Fill and Chill
Fill a bath or large tub with cold water. Add ice if your tap water does not get below 15 Celsius. Use a thermometer to confirm the temperature before you get in.

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Enter Slowly and Breathe
Step in feet first. Take slow controlled breaths through your nose. The urge to gasp will pass within 30 to 60 seconds. Keep your hands above the water if needed.

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Exit and Warm Passively
Get out at 10 to 15 minutes. Dry off and let your body warm on its own for at least 10 minutes before a hot shower. The slow rewarming extends the benefit.

:LINK
https://pubmed.ncbi.nlm.nih.gov/36744038/
Effects of cold water immersion after exercise