Ideal for intermediate or advanced Plungers, this routine is Ryan's go-to for helping reduce joint pain, lessen muscle soreness, boost mental and physical resilience, elevate mood, increase energy and productivity, and train fight-or-flight response.

Co-Founder's Protocol

Co-Founder's Protocol

By Ryan Duey

Step 1

Get into a Plunge set to 46 degrees F. Pinch your nose and dunk your head immediately by sliding down into the water.

Ryan Protocol - Step 1

Step 2

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

Ryan Protocol - Step 2

Step 3

Begin to scan your body and bring awareness to where the tension is being held. Breath and relax into those areas.

Ryan Protocol - Step 3

Step 4

Cycle dunking your hands in the water for 10 seconds and out for 10. Let your plunge last until the mind stops screaming to get out. (Some days this is faster than others.)

Ryan Protocol - Step 4

Step 5

When you're ready to get out, do a second head dunk, then come up and find control of your breathing again. Once you've reached a controlled breath, step out. This whole routine usually takes 2-4 minutes.

Ryan Protocol - Step 5

Step 6

Optional sun-bathing for 30 minutes.

Ryan Protocol - Step 6