Dip your forearms into the water up to upper part of your arms. Stay as you are until you will feel tingling and see the skin reddening. Don’t dry yourself just take off the water with a soft stroke and make sure you warm up quickly by working out (pumpimg up anf wheeling around your arms) for 30 seconds. The cold bath is refreshing and helps to stimulate your flow of blood (circulation) and at the same time has a calming effect on people suffering from tachycardia. You better have your forearms bath before your hiking tour. We suggest that for best lungs function.