Pre-Plunge

When explaining what to expect, touch on the below points:

• It’s completely normal to feel some nerves and anticipation – they might notice their heart rate and breathing rate rise before getting in
• Touch on some of the benefits (see here)
• They will likely experience a natural gasp reflex: the cold will naturally try to take their breath away and force them into breathing short, shallow and fast. Their job (and your job guiding them) is to counter that by breathing as slowly as they’re able to
• Understand that the first 30 - 60 seconds will be the hardest. Once they’re past that, it gets easier and they’ll reach the “bliss point” when they start to feel good

Advice on breathwork

We recommend 2-5 minutes of long, slow breaths in and out of the nose, with an emphasis on extending the exhale. Breathing in for 4 and out for 6 can be a helpful guide.

Rather than focusing on time, some people find it easier to focus on 20 long, slow breaths.