Name: Playbook - Sauna Papi - 3 Minute Cold Plunge - Breath & Bliss
Uploaded: 2023-02-01T22:42:45.284Z
Duration: 3 min
Description: 3 Minute Cold Plunge - Breath & Bliss

If you really want to take your cold exposure to new levels try to find a cold body of water in nature, and a friend, and work through this guided cold exposure protocol where you dial in your mindset and work through different breathing patterns to help you conquer the cold
3 Minute Cold Plunge - Blissful Intention:

Before entering the cold water
    - slow deep diaphgramatic breathing
    - Dial your mind and stay relaxed
    - set intention and pre-commit to the full exposure session
    - Don’t fight the cold become friends with it!
Entering the cold water and calming the immediate shock
    - Enter water on an exhale
    - work through intentional breaths focusing on extending exhale
    - think about humming or making a sound as you exhale
    - focus on relaxing neck shoulders and jaw and slow deep nasal breathing through lower body
    - focus on the benefits of the cold water like increased energy, mood, attention, focus, immunity and reduced inflammation

During Cold - Breathing Patterns
    - Triangle Breath (4 Breaths) - 4 count inhale, 4 hold at top, 4 exhale and repeat for four rounds (thats 48 sec)
    - Do a round of breathing before switching from triangle to box pattern
    - Box Breathing (2 Breaths) - 4 in, 4 hold at top, 4 out, 4 hold on empty and repeat 2 rounds (that is 40 sec)

Exiting the cold water
    - Notice and observe how you feel after your exposure
    - Do some movement to create some internal heat
    - Pat yourself on the back for crushing

3 Minute Cold Plunge - Breath & Bliss

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