Uncomfortably cold showers, lasting 2-4 minutes and performed 4-7 times per week, are a good starting point for cold exposure.

“1-6 min per session, 11-15 min total per week.”

“A cold shower will suffice.”

“2) Cold exposure (shower, ice bath or to-neck plunge). 3-6min.”

“11 min per week total, divided into 2-4 sessions is a good rule of thumb.”

“2-4min of uncomfortably cold shower done 4-7X a week is a good start of shower is the only option.”

“So one option is to simply say, okay, I'm going to force myself to get into the cold shower for one minute. How cold, again, uncomfortably cold, but you can stay in safely or I'm going to get into the ice bath for one minute.”