What do I wear? 

A bathing suit or spandex.

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What should I expect my first time?

A Morozko Method certified guide will lead you through your first plunge so you have the best, most intentional experience. There is a range of different first time reactions. Just remember all you have to do is breath. Your guide will do the rest. 

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How long do I plunge? 

You can achieve ultimate health benefits at 2 minutes so that is the minimum goal but let your intuition lead the way! We really prefer to keep our plunges under 5 minutes.

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How cold is the plunge? 

It can be set 33-55 F. Ours are usually set around 39 F. Our Cold Forges are the only ice baths in the world that make their own ice.

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What is the recommended cold practice? 

We are following expert advise of 11 minutes of cold a week or more for maximum benefits. This would be best in 3 to 4 times a week of 2-5 minutes a time.

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How long do I sauna? 

We recommend 15-30 minutes, 3-4 times a week.

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What is contrast therapy? 

Alternating cold and heat for maximum detoxification. Always end on cold and let your body warm naturally.

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Should I cold plunge before or after exercise?

You should reserve cold plunges for cardio or rest days. If you want to cold plunge on the same day as a resistance training session, some experts recommend doing it beforehand or waiting at least 4 hours after exercise. Others recommend waiting at least 6 hours after a weight training session if your goal is to build muscle size, strength, and endurance.