Start by slowly lowering the temperature at the end of a usual shower. Get the water cold enough that you start to feel uncomfortable. Then, stay underneath the water for 2 or 3 minutes.

A 2023 study found that just five minutes in cold water left participants feeling more alert, active, and even inspired. This ...

Ice bathing is much colder, from 1-5°C for about 2-5minutes ... For me, that meant starting with a cold shower in the morning for three minutes before moving up to ice baths and cyrotherapy ...