Suana Protocols

Step 1: Set the temperature for your infrared sauna session. Most people usually get in the infared suana between 115 and 120 degrees F. The suggested temperature for children is at 115 degrees.

Step 2: Set a timer for your infrared sauna session. The average session for most people is usually 30 minutes. The suggested ammount of time for children is between 15-20 minutes

Cold Plunge Protocols

Step 1: Set the water temperature to a level that will cause you to start shivering after 1-3 minutes of submerging or exposure.

Step 2: Submerge to your shoulders. Don't fight the shiver; you can even sometimes facilitate the onset by shivering voluntarily. Achieve shiver and keep shivering for 60-120 seconds.

Step 3: Once you have been shivering for 60-120 seconds, exit the tub and stand near it, but don't cross your arms or dry off. Shivering outside the tub should continue for 60-120 seconds.

Step 4: Once you start to feel your shivering slow down or stop, return to the cold plunge, and repeat step 2.

Step 5: Once you have been shivering in the tub for 60-120 seconds, exit the tub again and stand near it, but don't cross your arms or dry off. Shiver for another 60-120 seconds , then repeat step 4 again. 

Step 6: You can preform 2-5 sets of cold plunge/shiver and exit/shiver. Each plunge and exit and 1 set. But remember, the goal is not to adapt to quickly to the cold so that you can continue to get the fatloss effects induced by shivering.