Sauna + Cold Plunge Discipline Session

### Arrival & Intention Setting

• Meet at the apartment complex sauna entrance.
• Brief welcome, introductions, and setting a personal intention for the session.

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### Round 1: Sauna (15 minutes)

• Begin with heat exposure to elevate heart rate, blood flow, and relaxation.
• Focus on controlled breathing — inhale through the nose, exhale slowly.

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### Round 1: Cold Plunge (3–5 minutes)

• Enter the pool slowly and with control.
• Use deep breathing to regulate your nervous system and embrace discomfort.

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### Rounds 2 & 3 (Repeat Cycle)

• Alternate between sauna (10–12 min) and cold plunge (2–3 min).
• Each round builds resilience, circulation, and mental focus.

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### Closing Circle (15 minutes)

• Optional group discussion about health, discipline, and integration.
• Preview upcoming Obscure Society events and challenges.

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## What to Bring

• Swimwear (required for cold plunge)
• Towel (essential for transitions)
• Water Bottle (hydration is key)
• Flip-flops or Sandals (for easy movement between sauna and pool)
• Light Change of Clothes (optional, for comfort afterward)

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## Important Notes

• Be well-hydrated before arriving.
• Avoid heavy meals right before the session.
• If you have cardiovascular conditions or other health concerns, consult your physician before participating.
• Arrive on time — the session begins promptly at 5:00 AM.