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PLUNGE Founder's Protocol: Ryan

Plunge founder, Ryan, has a routine go-to for helping reduce joint pain, lessen muscle soreness, boost mental and physical resilience, elevate mood, increase energy and productivity, and train the fight-or-flight response.

PLUNGE Founder: Ryan (for Intermediate/Advanced plungers)


Set the Plunge to 46 degrees Fahrenheit.  Get into the Plunge, pinch your nose and dunk your heard immediately by sliding into the water.


Find a comfortable position but keep yourself submerged up to your neckline with your hands holding the side.  Practice Box Breathing: Inhale 4 seconds through the nose, hold for 4 seconds, exhale for 4 seconds out of the mouth, hold for 4 seconds. Repeat


Begin to scan your body and bring awareness (mindfulness) to where tension is being held. Breathe and relax into those areas.


Clasp your hands together and cycle dunk your hands in the water for 10 seconds and then out for 10 seconds.  Let your plunge last until the mind stops screaming to get out (some days this is faster than others.)


When you are ready to get out, do a second head dunk, then come up and find control of your breathing again. Once you have reached a controlled breath, step out.  

This whole routine usually takes 2-4 minutes.


Optional: Sun-bathe at your leisure for 30 minutes. We do recommend letting your body warm up naturally to obtain maximal benefits, if you want to use the infrared/RED light sauna we suggest following the contrast therapy protocols. 

NOTE: The information here is not medical advice, nor should it be taken and applied as a replacement for medical advice. Kairos Float & Wellness Studio, its employees, its guests, and affiliates assume no liability for the application of the information discussed.  Always consult a board-certified Medical Doctor before adding or removing any health or fitness, nutrition or supplementation or drug treatment protocol.

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