Free tool

Build your cold protocol.

Three questions, one progressive plan. Conservative on purpose: the goal is a protocol you repeat for weeks, not a screenshot for one day.

Method

Starting point

Ramp length

Week	Time in the cold	Sessions	Focus
W1	30s	3×/week	Exhale longer than you inhale. That is the whole job this week.
W2	1min	3×/week	Same time, same trigger. Attach the session to an existing habit.
W3	1min 30s	4×/week	Stop negotiating before you start. Decide the duration, then execute.
W4	2min	4×/week	Keep the face relaxed — jaw, brow, shoulders. Tension is optional.

Preview — yours is built from your answers

Example ramps — what the tool builds

Two real outputs, before you touch a single input.

Cold shower · brand new · 4 weeks

Day one is thirty seconds at the end of a normal shower — that is the whole ask. The ramp adds fifteen-second steps.

Ice bath · a few sessions in · 6 weeks

Conservative on purpose: the goal is a plan you repeat for weeks, never a heroic one-off. Yours adapts to your three answers.