It's time to set up and take your ice bath after you've completed the preparation stages listed above.
1. To get the temperature you want, add ice to a tub of cold water.
After assembling your supplies and post-ice bath attire (see above), start filling your tub with cold water to the desired level, then gradually add ice until the temperature is acceptable. It's totally fine if you need to commence at 55–60°F and then gradually lower the temperature.
If you're using the Tundra, just fill your tub with the appropriate amount of water, set the temperature, and it will adjust itself automatically.
After you take the steps above to prepare, now it’s time to set up and take your ice bath.
2. Establish a timer and keep it nearby.
Even just a minute can be beneficial, so go ahead and start there if you must. At Tundra, we advise 2 to 5 minutes, though up to 10 minutes is acceptable.
3. Step inside the ice tub and press the timer.
Start your timer after a few minutes of pre-plunge breathing exercises, then gently enter your ice bath.
4. Saturate & Concentrate on Your Breathing and Thoughts
Focus on your respiration, something you can control, rather than how cold the water is. Practice some breathwork, such as complete in-breaths followed by a brief pause before exhaling, to increase your heart rate, circulation, and comfort. Additionally, it will divert your attention from the icy water.
5. Leave the Ice Bath and Walk Lightly to Warm Up
When the timer goes off, carefully exit the ice bath and pat yourself dry before saying, "You rock!" After that, change into your post-ice bath attire and think about warming up with some mild exercise like stretches or jumping jacks.