contrast therapy Protocols
Refresh
Use this protocol to assimilate to contrast therapy. Concentrate on the breath pattern to help prolong heat exposure. Never do breath work while in or around water unsupervised. For the breath structure, us a sharp inhale and 5-6 sec. slow exhale pattern to help adapt to the cold. Take more rest any time you feel light headed or sleepy. For all sauna sessions use a 4:6 inhale/exhale.
1
10min sauna —> 2 min Plunge —> rest 5min —> 15min sauna —> 3min plunge —> 5min rest —>10min sauna —> 3min plunge —> 5min decompression box breath
Rejuvenate
Use this protocol to increase your tolerance to cold . Never do breath work while in or around water unsupervised. Take more rest any time you feel light headed or sleepy. For the first sauna sessions use a 4:6 inhale/exhale. For the second sauna session use a 4:6:8 Inhale/Hold/Exhale, and for the final sauna session use a 4:4:4:4 box breath (4sec inhale/hold/exhale/hold)
2
15min sauna —> 4min plunge —> rest 2min —> 15min sauna —> 4min plunge —> rest 2min —> 10min sauna —> 3min plunge —> 5min ventilation breath 3 sec in 10 sec out
Recharge
Use this protocol to push yourself into deep relaxation. Never do breath work while in or around water unsupervised. Take more rest any time you feel light headed or sleepy. For the first sauna sessions use a 4:6 inhale/exhale. For the second sauna session use a 4:6:8 Inhale/Hold/Exhale, and for the final sauna session use a 4:4:4:4 box breath (4sec inhale/hold/exhale/hold). Complete the session with a 5min Vent breath and then exhale to measure CO2 tolerance.