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COLD WATER EXPOSURE PLAN

Highly recommend before considering cold water therapy.


Gradual and regular exposure to cold water will allow your body to acclimate over time. This means you'll be able to stay in the water for longer. If you've spent the winter on land, out of the water, you can follow this acclimation guide over the next two weeks to get used to the low temperatures little by little.


Control your breathing: Either take a look at Iceman Hof videos or try box breathing. Breathe in for 4 seconds and then breathe out for 4 seconds.



Photo credit: Sara Porter Photography


AHEAD OF THE GAME'S COLD WATER EXPOSURE PLAN:

  • Day 1 - Breathing practice

  • Day 2 - Hot shower, step away, colder water, arms in for 30 seconds

  • Day 3 - Hot shower, step away, colder water, legs for 30 seconds

  • Day 4 & 5 - Hot shower, getting colder, arms & legs for 30 seconds

  • Day 6 & 7 - arms, legs, shoulder and back

  • Day 8 & 9 - arms, legs, shoulders and front

  • Day 10 & 11- as above, dip head in and out

  • Day 12 - Full body - 30 seconds

  • Day 13 - Full body - 45 seconds

  • Day 14 - Full body - 1 minute

  • Day 15 - Full body - 1 minute

  • Day 16 - Full body - 1:30 minutes

  • Day 17 - Full body - 1:30 minutes

  • Day 18 - Full body - 2 minutes

  • Day 19 - Full body - 2 minutes

  • Day 20 - Full body - 2: 30 minutes

  • Day 21.- Full body - 2:30 minutes

  • Day 22 - Full body - 3 minutes

  • Day 23 - Full body / ice bath - 1 minute

  • Day 24 - Full body / ice bath 1:30 minute

Please watch the videos below for Dave's full cold water exposure plan:














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