Deliberate cold exposure can be titrated by adjusting water temperature, duration, movement, or breathing techniques.

“From the time you get into cold water, because here we're talking about deliberate cold exposure, I encourage you to try and control your breathing and make it rhythmic, that is, inhales follow exhales follow inhales follow exhales, even if they have to be fast inhale exhale, inhale, exhale. Why? Because the default when we get into a stressful circumstance, emotionally or physically stressful circumstance, is that rhythmic breathing stops and that parafacial nucleus takes over and it's [INHALES RAPIDLY],, and it's that kind of panicky mode. And by simply controlling our breath, again, even if it's fast from inhale to exhale and making sure that we're alternating inhales and exhales rhythmically-- and what you'll find is that you'll be able to navigate that what would otherwise be a very stressful circumstance and make it less stressful or maybe even pleasant.”

“for the first 10 or 15 seconds that you get into a cold plunge or a cold shower you should fully expect yourself to feel stress and for your breathing to accelerate and then your goal is to try and anchor or control your breathing in that stressful environment”