A structured contrast session that ends calm rather than wired.
Preparation
- Hydrate well beforehand.
- Have a towel, robe and water within reach.
- Never practise cold immersion alone.
The sequence
01
Heat, round one
10–15 minutes at a comfortable temperature.
02
Cool down
Two to three minutes in air before any immersion.
03
Cold
One to three minutes. Exit before shivering becomes uncomfortable.
04
Repeat
Two or three rounds, keeping the last round shorter.
05
Finish warm
End dressed and still, not moving straight into activity.
Safety
Consult a physician before contrast practice if you are pregnant or have a cardiovascular condition. Never combine with alcohol.
