Find the Right Tub: Use your bathtub, a large portable ice bath, or even a clean trash bin if you’re focusing on lower body immersion. 

Fill with Cold Water: Start by filling the tub about halfway with cold water. The water should be deep enough to cover the areas you want to immerse, typically up to your chest. 

Add Ice: To reach the optimal temperature of 10-15°C (50-59°F), add 10-20 kilograms (20-40 pounds) of ice (depending on the size of your tub). You can use a thermometer to check the temperature and adjust as needed. 

Prepare for the Cold: Before entering, take a few deep breaths and mentally prepare for the initial shock. You can start by dipping your feet and legs before fully submerging. 

Set a Timer: Beginners should aim for 2-3 minutes. As you build tolerance, you can extend your time to 5-10 minutes, but avoid staying in longer than 15 minutes. 

Focus on Breathing: Practice slow, controlled breathing to help manage the discomfort and stay calm during the ice bath. 

Warm Up Gradually Afterward: After your ice bath, dry off and warm up gradually with a lukewarm shower, warm clothes, or light movement. Avoid jumping into hot water immediately.