Tips for Beginners

1. No Force:

   The most important contraindication to thermal therapies is not wanting to do the thermal therapy. Do not let your ego get in the way of your safety.

2. Take it slow:

   Start with shorter sauna sessions of up to 15 minutes and allow your body ample time to cool down in room temperature environments. For the cold plunge, start with hands and feet in the water or a cold shower to see how your body reacts to deliberate cold exposure.

3. Get Acclimated:‍ ‍

   Your body is built to acclimate to extreme environments. It will get easier over time, be patient and work up to your goals of deliberate heat or cold exposure. (See above)

4. Your Breath is Your Best Friend:

   Staying connected to your breath will help you navigate uncomfortable situations. It will also inform you if you need to find safety. If you can not catch your breath, leave the hot or cold environment and lie down in a safe, room temperature space until your breath, heart rate and temperature are normalized.

5. Stay Hydrated:

   Never consume alcohol before or during thermal therapy of any kind. Alcohol use impairs judgment and dehydrates the body leading to significant increase in accidents and medical emergencies. If you are feeling dehydrated, add salt to your room temperature water to hydrate more rapidly. If you experience dizziness from potential dehydration, immediately lie down in a safe place and drink room temperature, salt water.

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