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Highly recommend before considering cold water therapy.
Gradual and regular exposure to cold water will allow your body to acclimate over time. This means you'll be able to stay in the water for longer. If you've spent the winter on land, out of the water, you can follow this acclimation guide over the next two weeks to get used to the low temperatures little by little.
Control your breathing: Either take a look at Iceman Hof videos or try box breathing. Breathe in for 4 seconds and then breathe out for 4 seconds.
Photo credit: Sara Porter Photography
AHEAD OF THE GAME'S COLD WATER EXPOSURE PLAN:
Day 1 - Breathing practice
Day 2 - Hot shower, step away, colder water, arms in for 30 seconds
Day 3 - Hot shower, step away, colder water, legs for 30 seconds
Day 4 & 5 - Hot shower, getting colder, arms & legs for 30 seconds
Day 6 & 7 - arms, legs, shoulder and back
Day 8 & 9 - arms, legs, shoulders and front
Day 10 & 11- as above, dip head in and out
Day 12 - Full body - 30 seconds
Day 13 - Full body - 45 seconds
Day 14 - Full body - 1 minute
Day 15 - Full body - 1 minute
Day 16 - Full body - 1:30 minutes
Day 17 - Full body - 1:30 minutes
Day 18 - Full body - 2 minutes
Day 19 - Full body - 2 minutes
Day 20 - Full body - 2: 30 minutes
Day 21.- Full body - 2:30 minutes
Day 22 - Full body - 3 minutes
Day 23 - Full body / ice bath - 1 minute
Day 24 - Full body / ice bath 1:30 minute
Please watch the videos below for Dave's full cold water exposure plan: