Cold exposure should be entered into all at once, provided it can be done safely, while heat exposure should be entered into gradually.

“Start off by using only slightly uncomfortable cold and definitely heat up afterward.”

“I always suggest that people start off with moderate heat and moderate cold, and then learn where their thresholds are.”

“cold is measured in relative terms. And therefore getting in all at once is a good idea provided you can do it safely.”

“And therefore getting in all at once is a good idea provided you can do it safely. And heat is measured in absolute levels by your brain and body and therefore you want to actually move into it gradually. So it's the kind of the inverse of what you might think.”

“You really have to find what's going to work for you and what you can do safely.”

“Oh, he likes to get hot first and get in the cold. They get hot and then get in the cold.”