Why This Protocol Works for Adrenal Recovery:
1. Temperature: ≤ 55°F (12.7°C)
- This is a therapeutic, not shocking temperature — known to activate vagal tone without sending the body into a stress spiral.
- It avoids excessive norepinephrine spikes, which are great for energy but not ideal for already-exhausted adrenals.
Research Note: For individuals with HPA axis dysregulation or low HRV, colder temps (<50°F) can further strain cortisol regulation and sympathetic tone. Staying above 53–55°F supports regulation without overload.
2. Duration: ~2 Minutes
- Long enough to create a mild hormetic stimulus (you still get benefits), but short enough to avoid triggering a cortisol surge or rebound fatigue.
- 2 minutes at this temp = ideal for recovery without depletion.
3. Breath Pattern: Nasal Inhale + Passive Exhale
- Nasal breathing increases nitric oxide, slows the breath, and activates the parasympathetic nervous system.
- Passive exhale reduces breath-holding or bracing tension — keeping the nervous system in a receiving, not defending mode.