In this episode 12 protocols
▶ 2:17 Deliberate Cold Exposure Behaviors “assuming that you're not doing the deliberate cold exposure for more than say five or six minutes at one stretch, probably not directly from the deliberate cold exposure. Start with shorter exposures.” ▷ 4:22 Nasal Breathing Behaviors “I suggest everyone be a nose breather, unless you're exercising hard enough that you have to breathe through your mouth or you're talking or something of that sort. But if you're doing say zone two cardio, low-level cardio, or you're just walking along, it's very clear... that being a nasal breather is better than being a mouth breather.” ▷ 6:10 Cold Plunge Tools “So if you get into a cold shower or a cold plunge or a cold ocean or a cold lake” ▷ 8:00 Sauna Tools “if you're sick, stay out of deliberate cold exposure. There, I would instead recommend warmer hot baths, warmer hot showers, the sauna, et cetera. But I also would caution that if you are getting into saunas that are too hot... I don't recommend doing that.” ▷ 8:00 Warm or Hot Baths Behaviors “if you're sick, stay out of deliberate cold exposure. There, I would instead recommend warmer hot baths, warmer hot showers, the sauna, et cetera.” ▷ 8:52 Warm or Hot Showers Behaviors “Just take a hot shower. Take a hot shower and go to sleep. And that's probably the best advice... if you are determined to do your deliberate cold exposure anyway, then I would say definitely get warm or take a hot shower afterwards.” ▷ 14:28 Cyclic Hyperventilation Behaviors “really that just translates to cyclic hyperventilation. So this is inhaling through the nose, exhaling through the mouth repeatedly, 25 times or so.” ▷ 17:11 Warm Up After Cold Exposure Behaviors “I don't suggest anyone ever allow themselves to stay really cold after deliberate cold exposure. For more than 10, 15 minutes or maybe half an hour, right? Get bundled back up or put on clothes.” ▷ 17:31 Drink Hot Tea or Other Hot Fluids After Cold Exposure When Run Down Diet “if you are not feeling great, you're feeling a little rundown and you really want to do your deliberate cold exposure, do it, but then warm up really well afterwards. Maybe even drink some hot tea or other fluid afterwards as well.” ▷ 17:59 Avoid Stressful Challenges When Run Down Behaviors “avoid anything that's stressful or challenging, whether or not it's a cold challenge, a heat challenge, or an exercise challenge when you're feeling rundown” ▷ 18:14 Walking When Sick Behaviors “Probably find it take walks or something, provided you're not doubled over in bed and vomiting and things like that. A little bit of movement, probably good to circulate your blood.” ▷ 18:22 Rest When Sick Behaviors “the advice that you get to rest when you're sick and not push yourself, that's really good advice because you want all of your body's resources to be devoted to getting over that infection.”