1. Fill the tub with water and ice

Fill the tub with cold water to the desired level (waist or chest height when seated).

Add ice until the water temperature is around 10–15 °C – this is the ideal starting range for most users.
Tip: If you're a beginner, start with a higher temperature and less ice, then gradually cool the water.

2. Measure and check the temperature

Use a thermometer or check by hand to see if the water is cold enough for you. Generally, a range between 10–15 °C is recommended — this is a healthy and safe range for both beginners and advanced users.

3. Submerge slowly

Sit in slowly with controlled breathing.

Do not submerge suddenly — this reduces the shock caused by the cold.

4. Time

Recommended durations:

For beginners: 2–4 minutes

For advanced users: 5–10 minutes

It is advisable not to exceed 10 minutes per session.

5. Focus on breathing

When immersing yourself in cold water, your body may reflexively trigger faster breathing. Focus on deep, slow breathing — this helps with relaxation and increases comfort.