Why heat, then cold
The order of a KELD session is deliberate. How it is built, and why every round ends in cold water.
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How to breathe in cold water
The first ten seconds decide the rest. A simple breathing pattern makes them easier.
The gasp
When cold water hits your chest, you gasp and start breathing fast. This is the cold shock response, and everyone has it. It fades within the first thirty seconds or so, and it fades faster when you stop fighting it.
A long out-breath
Breathe in through the nose for a count of four and out through the mouth for a count of six. The longer out-breath is the part that matters. Count your exhales instead of the seconds. Keep your shoulders down, your jaw loose and your eyes open.
Before you get in
Take five slow breaths at the same pace while you are still warm. Keep them calm and even. Forced, fast breathing before cold water makes the shock harder to manage, and breath-holding in or near water is never safe.
Knowing when to get out
Get out when you start shivering hard, lose feeling in your hands or feet, or feel dizzy. Warm up slowly with dry clothes and a warm room rather than a hot shower straight away.
Never take a cold plunge alone, and never combine breath-holding with cold water.
Start with two weeks of cold showers
First Cold is the first program to open. Join the list and the first session arrives by email on launch day.