Ice-Water Arterial Exercise Protocol

Autonomic nervous system tone is improved by ice-water immersion, which has wide-ranging effects on circulation. For most people, noticeable improvement in baseline warmth of feet and hands occurs within 3 to 5 days. The protocol requires submerging both feet (and hands if also cold) in ice water for 1 to 2 minutes per session. The protocol is most effective when performed consistently every day, ideally twice daily during the adaptation phase. Mitochondrial density increases in the blood vessels of the extremities after ice-water immersion, improving local energy production and oxygen utilization. Lactic acid and metabolic waste products are flushed from the tissue during and after ice-water immersion. The protocol costs nothing, requires only a bucket and ice, and takes under two minutes per session.