OPENING & CLOSING
This system must be powered on first because it takes the longest to reach working temperature.
What is the sauna?
Cold plunge breathing should emphasize this breathing pattern first.
What is nasal inhale with slow mouth or nasal exhale?
Saunas should be turned on approximately this long before sessions to reach temperature.
What is 2 hours?
In most protocols, sessions typically END with this exposure
What is cold?
Before the first member arrives, these THREE items must be fully prepped
What are folded towels, filled water carafe with electrolytes, and filled sauna buckets?
The primary goal of cold water immersion in our protocols is nervous system __________.
What is regulation?
During sauna rounds, members should always have access to this to prevent dehydration.
What is water and electrolytes?
This is why strict timing matters during contrast rounds.
What is nervous system and cardiovascular safety?
This is where you check a member’s protocol before setting timers or starting any exposure
Base 44
This is the FIRST thing you assess if a member looks uncomfortable in the plunge.
What is their breathing and facial expression?
Heart rate in the sauna typically reflects this training zone for most people.
What is zone 2?
If a member wants to “push longer,” your responsibility is to do this instead.
What is follow the prescribed protocol and prioritize safety?
You’re opening the recovery space and notice the cold plunge water level is low. Before the first member arrives, you must do this.
What is refill the plunge to the correct level and confirm temperature and circulation?
If a member reports numbness, dizziness, or panic, you should immediately do this.
What is, call for help, assist them out of the plunge and rewarm?
This item should be placed at the correct bench height for every member before they enter.
What is a large towel to sit on?
Contrast therapy is effective because it repeatedly trains the nervous system to shift between these two states.
What are sympathetic and parasympathetic states?
If the sauna has not reached target temperature at opening time, the correct action is to do this.
What is, letting the member be in the sauna longer?
According to research we reference, total weekly cold exposure should be around this many minutes.
What is 11m?
Research links consistent sauna use to improvements in cardiovascular health and reduced risk of this.
What is all-cause mortality or cardiovascular disease?
The main goal of contrast therapy is to train the body’s ability to __________.
What is adapt and recover?