Beginners’ Guide to Cold Water Immersion | The 3 by 4 Method
Are you looking to dive into cold water immersion but unsure where to start? I recommend the "3 by 4" method: 3 minutes, 4 times a week. For beginners, start at a mild temperature of 55–57°F for full immersion. This range provides enough cold shock to be effective without being overwhelming.
Once you’re comfortable, you can gradually lower the temperature to find your sweet spot. The key is to empower yourself and make the experience challenging yet achievable.
Are you ready to embrace the cold?
Learn more about mastering cold therapy on episode 178 of the Mind Body Peak Performance Podcast
- For the full episode: https://youtu.be/X8vCJz2sF0I
- Show notes: https://mindbodypeak.com/178
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