4 Weeks to Flow: The Flow Recovery Ice Bath Blueprint (e-book)
4 Weeks to Flow: The Flow Recovery Ice Bath Blueprint (e-book)
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Four weeks to build a habit that sticks.
4 Weeks to Flow is the practical guide we wish we had when we started — everything we've learned about cold water, distilled into programs you can actually follow.
Inside:
- 4-week cold shower program
- 4-week ice bath program
- Breathwork protocols
- Mindset and habit-building frameworks
- Tips, tricks and hard-won advice from experienced plungers
Perfect for beginners, and sharp enough for anyone who's taken the plunge and wants to level up. Instant digital delivery.
What's Included?
What's Included?
Building a strong mindset & habits
4 week cold shower program
4 week ice bath program
Breathwork protocols
General tips, tricks and advice from experienced plungers
Suitable for beginners, our e-book will be emailed to you as a PDF on purchase.
What if I don't like it?
What if I don't like it?
We really believe in our methods and programs and you will see results if you follow the guidance. That's our guarantee.
If you're struggling at all, we will personally help you.
Benefits of using an ice bath
Reduce Stress and Anxiety
Cold water stimulates the vagus nerve, lowering heart rate and reducing stress. It also boosts the capacity and function of your central nervous system which not only helps you sleep better, but also makes you feel better generally.
Reduce Inflammation
Whether it's an acute injury or intense exercise which has caused localised swelling or general inflammation, cold exposure constricts our blood vessels, reducing blood flow and in turn reducing the body's inflammatory response.
Reduce Muscle Soreness
Intense exercise can lead to muscle damage and inflammation. Some studies suggest that cold water immersion may help reduce muscle soreness and perceived fatigue. This is linked to the constriction of blood vessels and also due to cold water inhibiting pain signalling pathways.
Improve Performance
Immediate post-exercise recovery can be make or break for athletes. Ice baths may help by potentially accelerating the clearance of waste products (e.g. lactate) from the muscles. Ice baths help with immediate post-exercise recovery and as such, can support people to achieve increased, consistent and high intensity training loads, which in turn supports improved performance if balanced with other factory such as quality training and nutrition. In other words, take time to look after your body and it will perform better for you.
Improve Circulation
Using an ice bath as part of contrast therapy (alternating between hot and cold water) can also be an effective way to reduce muscle soreness and enhance recovery by promoting blood flow and circulation. The change between hot and cold stimulates circulation by constricting and dilating our blood vessels.
Deeper Sleep
Cold water immersion has a positive effect on the central nervous system, helping to regulate your body for better sleep.
Improve Metabolism
Brown fat is a special fat that acts as our body's heat pads. When immersed in cold water, our brown fat is activated to support our core temperature. Brown fat is an active fat (as opposed to white fat) and burns stored energy in the body, converting it to heat and keeping us warm. In doing so, this increases the amount of calories you burn during the day and can support weight loss and improvements in metabolism.
Promote Parasympathetic State
Cold exposure can help shift your body from a stressed (sympathetic) state to a relaxed (parasympathetic) state, promoting rest and recovery.