Three-minute ice bath.
Prepare yourself by taking a deep breath in and breathing out long and slow.
Now get in the ice bath and sit down immediately and then stay seated down.
Don't go in all the way yet,
Although if you want you're free to do that of course,
But I would say keep your arms out for now and slow down your breathing.
If you need help take a deep breath in,
Hold it for one,
Two and breathe out as slow as you can.
Now every time that you feel it becomes too intense you can use this trick.
Deep breath in,
Hold for two counts and breathe out as slow as you can.
Focus on what you feel.
Notice that the pain and the sensations are changing.
It's moving around in your legs,
In your belly.
Now at the one and a half minute mark,
Which is another 20 seconds,
I'm gonna ask you to go in all the way.
Shoulders in,
Chest in,
Hands in.
Here we go.
This is one and a half minutes.
Go in,
Chest in,
All the way to the chin.
Shoulders in,
Hands on your thighs.
If your hands hurt very much you can put them under your armpits.
That's okay.
And again,
Slow down your breathing.
Deep in,
One,
Two,
Three,
Four.
Hold and out for eight,
Seven,
Six,
Five,
Four,
Three,
Two,
One.
In,
One,
Two,
Three,
Four.
Hold and out for one,
Two,
Three,
Four,
Five,
Six,
Seven,
Eight.
Do this by yourself.
Every time it becomes hard,
Take a deep breath in,
Hold it for just two counts and breathe out as slow as you can.
If your breath is slow you don't need this anymore.
Just go into that deep meditative state.
You are doing amazing.
Now another two breaths.
Make them as slow as you can.
Breathe out even slower.
And congratulations,
You just did a three-minute ice bath.
You can come out now.
When you get out you will notice the blood vessels opening again,
Blood rushing through your skin and endorphins and dopamine are released.
You're gonna feel amazing for the rest of your day.
Let me wish you a great rest of the day.
Bye bye.
