Ice Baths

Beginners often start at 10–15°C, while experienced practitioners may train at 4–10°C. The goal isn’t to chase extremes but to find a cold that challenges you while keeping the practice sustainable.

Start with 1–2 minutes and build gradually to 3–5 minutes. Always listen to your body — the aim is resilience, not punishment. Shivering and discomfort are expected; numbness or dizziness are signs to get out.

Regular cold exposure may improve circulation, speed recovery, reduce inflammation, and sharpen mental focus. Many warriors also report improved mood and stress resilience. Fire strengthens the body; ice tempers the mind.

Yes, though most people begin with 2–3 sessions per week. Daily practice is possible if you manage recovery, nutrition, and warmth afterwards. Consistency matters more than intensity.

Cover the bath when not in use, rinse before entry, and change water every few uses if running naturally. For longer cycles, use a filtration system, UV unit, or approved treatments. Clean water is part of clean ritual.

Both work. Indoors, ensure the floor can support the filled weight and that you have proper drainage and ventilation. Outdoors, keep the tub on level ground and cover it to protect from debris.

Warm up naturally, move, breathe, and let circulation return before jumping into hot showers. This teaches your body to generate its own heat and builds deeper resilience.

Cold therapy is powerful but not for everyone. People with cardiovascular issues, unmanaged high blood pressure, or pregnancy should seek medical advice before use. Respect the practice, resilience grows with safety, not recklessness.