3-Minute Foundational Cold Plunge

This 3-minute guided cold plunge is designed to move you through a complete practice—from start to finish. You'll begin with pre-cooling breath work to steady your mind and body, followed by the plunge itself, where you’ll learn to control your breath and regulate your response. Afterward, I’ll guide you through post-plunge movement to warm up naturally and maximize the benefits.

With simple cues, you’ll train your nervous system to handle stress more efficiently—building resilience, focus, and recovery in just minutes. Let’s take the plunge!