COLD PLUNGE

---

1. Arrival: Arrive 15 minutes early and fill out a waiver if it's your first visit.
2. Pre-Session Shower: Shower before entering the Cold Plunge, unless you’ve recently showered before arriving.
3. Preparation: Relax on a chair or yoga mat. Focus on your breath and connect with your body.
4. Entering the Cold Plunge: Step into the Cold Plunge and slide down until your shoulders are submerged. Practice calm, deep breathing for 2-3 minutes.
5. Exiting the Cold Plunge: Slowly exit the Cold Plunge without drying off. Stand in a power pose (fists on hips, head up, shoulders back) or practice Tai Chi movements to stimulate blood flow and gradually warm your body.

Note: Limit contrast sessions (Cold Plunge and Infrared Sauna) to 2-3 cycles per session.

• Set an Intention: Before each session, take a moment to set a personal intention.
• Stay Hydrated: Drink plenty of water before and after your session.
• Aim for 2-3 Minutes: Try to stay in the ice bath for 2-3 minutes, with a maximum of 10 minutes.
• Focus on Your Breathing: Work towards maintaining a breath rate of 5-8 breaths per minute during your session.
• Bring Comfy Clothes: A fresh set of cozy clothes can help you feel comfortable post-session.
• Reflect and Journal: Consider bringing a journal to record any insights or reflections after your experience.
• Use the Quiet Space: After your session, you’re welcome to relax in Soak’s quiet space as long as you like.