COLD PLUNGE PROTOCOLS
Mike has been doing this same protocol for years and has had a dramatic effect on his life. It typically gives him: increased energy levels, enhanced creativity, boosted metabolism, reduced inflammation, elevated mood, smoother digestion, and silkier hair.
![Co-Founder's Protocol](http://plunge.com/cdn/shop/files/mikeheadshot_800x.jpg?v=1691642442)
Co-Founder's Protocol
By Mike Garrett
Step 1
30-min infrared sauna session
![Mike Protocol - Step 1](http://plunge.com/cdn/shop/files/Founders_Mike_-_Step_1_1000x.png?v=1685985530)
Step 2
Do a set of 20 squats to increase internal body temp.
![Mike Protocol - Step 2](http://plunge.com/cdn/shop/files/Founders_Mike_-_Step_2_1000x.png?v=1685985554)
Step 3
Hop into the plunge with the temp set to 50-55 degrees F. Slide in so that your ears go below the surface while your mouth stays above. Breathe calmly for 30 deep breaths (2-3 minutes). When your breathing is done, dunk your head for a few seconds and get out.
![Mike Protocol - Step 3](http://plunge.com/cdn/shop/files/Founders_Mike_-_Step_3_1000x.png?v=1685985583)
Step 4
Exit the Plunge and dry off. Get into a squat position and lunge from side to side while throwing a punch and exhaling deeply. Do a set of 30. Large exhales and movement will naturally heat the body up.
![Mike Protocol - Step 4](http://plunge.com/cdn/shop/files/Founders_Mike_-_Step_4_1000x.png?v=1685985614)