Ice bath
Chest-deep in water with ice — a strong cold stimulus that needs preparation, company and clear limits.
Εκτέλεση
- Fill a tub or barrel with cold water and add ice; 10 to 15 °C is plenty to start with.
- Get in slowly — legs first, then hips, finally up to the chest; keep your hands out at first.
- Breathe deliberately through the first minute — long exhales, no breath-holding and no hyperventilating.
- Start with 30 to 60 seconds and only build up once your breathing settles quickly after getting in.
- Get out at the latest when shivering, numbness or confusion set in.
- Afterwards dry off, warm clothes, a warm drink, light movement — warm up gradually.
Συμβουλές
- A thermometer is part of the kit; "feels cold" is no measure of the load.
- In Movepath, log only your time in the water, not preparation and warming up.
- Never alone: a second person should be within reach and keep an eye on you.