How to start with cold therapy

Cold therapy doesn’t have to be extreme. In fact, the best way to begin is slowly and with intention. If you’re curious about the benefits – better recovery, deeper sleep, more mental clarity – all of that comes in time. But first, it’s about creating a moment of stillness in your day.

Start with shorter sessions. 30 to 60 seconds is enough. Let your body adjust. Breathe. Don’t rush. This isn’t a competition. It’s a reset.

You don’t need fancy gadgets to begin. A cold bath filled with tap water is a great first step. Add ice if you like, but even at 10–15°C, your body will already respond.

What matters is consistency, not perfection. Create your own rhythm. Once or twice a week is a good place to begin. Let your routine grow from there.