Wellness Protocol Cards

Safety: Never plunge alone. Never submerge your head. Exit if you feel numbness, confusion, or dizziness.

Safety: Stop immediately if you feel lightheaded, nauseous, or heart racing above 150 bpm. Avoid alcohol before/during sauna.

Safety: The temperature swings are intense. Start with shorter rounds. Never rush transitions. Have water available at all times.

Safety: If you feel dizzy, return to normal breathing immediately. Never practice breathing exercises in water.

Safety: NEVER practice in water, while driving, or standing. The breath retention can cause lightheadedness. Always practice lying down on a safe surface.

Safety: Build this gradually. Start with sunlight + hydration for Week 1, add breathwork Week 2, cold Week 3.

Safety: The key is consistency. Your circadian rhythm needs predictable light/dark signals. Even one night matters.

Safety: Zone 2 should feel easy to moderate — not hard. If you can't nose-breathe, you're going too hard. The 'nasal breathing test' is the simplest guide.

Safety: This is the fastest scientifically-validated method to reduce real-time stress (Stanford, 2023). Safe for anyone, anywhere.

Safety: Don't over-hydrate — hyponatremia (too much water, not enough electrolytes) is dangerous. Always pair water with electrolytes during heavy sweating.