Hi,
Tim here.
We're gonna do a two-minute ice bath.
So you're standing in front of the ice bath.
Maybe it's a bit exciting.
Slow down your breathing.
Let me explain you what we're going to do while you slow down your breathing.
You're gonna get in,
Sit down immediately,
But calmly.
And you're gonna stay in with your legs and belly only and then the last 30 seconds you're gonna put your chest in,
Your shoulders in,
Your hands in.
All right,
So take one more breath and breathe out long and slow.
And then on the next breath you're gonna get in.
So take a deep breath in and step in the ice bath and breathe out as slow as you can while you sit down.
Now keep your arms out still and your shoulders and slow down your breathing.
Focus on what you feel.
If you need help with slowing down your breathing,
Breathe in deep.
Let me guide you in deep.
Hold for two seconds and breathe out slowly.
Again,
Breathe in,
Hold,
And breathe out slower.
Notice that if you slow down your breathing,
You calm down and the ice bath becomes easier.
Keep on slowing down your breath to the best that you can.
I know it feels intense and every time you hit that metaphorical wall,
Breathe in,
Hold for two counts,
And breathe out slower.
Next breath in,
Hold,
And while breathing out,
Sink in all the way with your chest underwater,
Your shoulders underwater,
Your hands underwater,
Put them on your thighs.
And again,
Take a deep breath in,
Hold,
And breathe out slowly.
And we're gonna take one more breath in and then we're at two minutes already.
So one more breath,
Slow it down as slow as you can in,
Hold it for one or two counts,
And make your breath out as slow as you can.
Great!
This was your two-minute ice bath.
You can come out now.
If you want,
You can stand in the horse stance to warm up.
Feel the blood vessels opening,
Endorphins releasing,
Dopamine is rushing through your body.
Enjoy the next of your day.
Enjoy the rest of your day.
