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Introduction to swimming in cold water for beginners.3 °C/37°F in both air and water.

I recommend these steps:

1. Wear comfortable warm clothing,  preferably in layers

2. Walk, jogg or take bicycle to the lake/see so you feel warm from within. Not necessarily too sweaty.

3. Take slow deep breaths, if possible to your belly. Preferably the outbreath should be longer than the inbreath.

4. Do everything with slow movements

5. Consiously try to slow your breathing and movents, especially if you feel cold or tense

6. Try to relax tensed parts of your body with every outbreath

7. Take someone with you and do not swim in deep water. Or at least stay close to ladder ir where you can hold on to if needed

8. Do not stay too long. if you shiver or the muscles contract go out of the water. Take it slow 1 min. is a good start.

9. After swim put your warm clothes and try to be aware of your breath and your body and continue to do move slowly. 

10. Do some movements to keep your body warm. If you shiver after one hour still,  drink some cummin tea or other herbal tea. If movement and tea does not help, you might need to take a shower.

11. Have fun and enjoy!

With love, Diana 💖