CSL - Suggested Coast Freshe Cold Plunge Routine

Here is a suggested cold plunge routine that incorporates tips and recommendations: 

• Start with a 21-day challenge to establish a consistent routine. 
• Choose a time of day that works best for you, such as first thing in the morning or midday. 
• Prepare mentally and physically by taking a cold shower before the cold plunge. 
• Set the temperature of the water to around 10 - 15 C/ 55-60 F degrees if you're new to cold exposure. 
• Take a few long, deep breaths before getting into the tub to calm your mind and set your focus. 
• Submerge your body on a long exhale breath. 
• Stay in the cold water for 2-5 minutes, gradually increasing the time as your body gets used to the cold water. 
• Focus on your breathing, aiming for 5-8 breaths per minute to help your body and mind relax by activating the parasympathetic nervous system (rest and digest). 
• Dunk your head all the way under the water when you first enter the tub to help speed up warming regulation in the body, which makes the cold more bearable, more quickly. 
• Cycle your hands and feet out if needed to help regulate your body temperature. 
• Once your timer goes off, slowly get out of the cold water and pat yourself dry. 
• Consider doing some light movement to warm up like stretches or jumping jacks. Strive for consistency to get optimal results, aiming for 2-3 times a week for 2-5 minutes each session.

Remember to consult with your doctor before cold plunging, especially if you have any underlying health conditions. It is also important to take safety precautions when doing cold plunges, such as staying hydrated, having someone with you, and not staying in the cold water for too long. By following this routine and taking safety precautions, you can safely and effectively reap the benefits of cold plunges.