Practical Guide

  1. Gradually lower water temperature: Start with a warm shower, gradually decrease at the end
  2. Initial duration: 30 seconds, gradually increase to 2-3 minutes
  3. Water temperature control: Below 15°C, no more than 5-10 minutes
  4. Proper breathing: Deep breath, then exhale slowly
  5. Safety first: Stand safely, hold handrails to prevent falls
  6. Hot and cold alternation: 3 minutes hot + 1 minute cold

Frequency and Timing

  • Beginners 2-3 times per week, can do daily after adaptation
  • Morning for refreshment, post-exercise for recovery
  • Not recommended before bedtime

Special Population Precautions

  • Cardiovascular disease, hypertension, pregnant women
  • Raynaud’s syndrome, cold urticaria
  • Use with caution when feverish or after alcohol consumption

Four Seasons Applicability

  • Easier in summer, need to keep warm in winter
  • Duration can be shorter, dress promptly after shower

Effect Evaluation

  • Subjective feelings of energy, immunity, sleep quality changes
  • Long-term benefits require several months of consistent practice to manifest