Hvammsvik Wellness Routine: Contrast And Recovery Plan

Most people visit Hvammsvik to relax. A small structure helps you get more from that relaxation.

## 4-part framework

1. Arrive and downshift  
2. Heat-cold cycles  
3. Gentle movement + hydration  
4. Quiet recovery window

## Pre-entry reset (5 minutes)

- Close notifications  
- 10 slow breaths  
- Set one intention (example: "slow down")

## During session

| Phase | Duration | Goal |
|---|---|---|
| Heat | 8-12 min | Release physical tension |
| Cold | 15-45 sec | Nervous system stimulus |
| Rest | 3-6 min | Integration and calm |

## Post-session recovery snack

- Water + electrolytes  
- Light protein/fat combo  
- Avoid intense caffeine immediately after

## Tiny journal prompt

> What felt different after the second cycle compared with the first?

## Bottom line

You do not need a complicated protocol. Consistent breathing and deliberate rest make the biggest difference.