The first few seconds in cold water feel like a shout. Your breath catches and every part of you wants to climb out. That feeling is normal, and it passes faster than you expect.

Breathe out first

Before you step in, take three slow breaths and make each out-breath longer than the in-breath. Keep breathing out slowly as you lower yourself down.

Thirty seconds is plenty

On a first visit, thirty seconds is a good dip. Count it out loud if it helps. Next time, try forty five.

You are not trying to win. You are trying to come back next week.

Warm up slowly

Robe on, then a few minutes in the rest room before the heat. Going straight back into the sauna feels great, but a slower warm up is kinder.