The Norva Reset
The 7-day cold exposure protocol · keep where you shower
The three rules
- End every shower cold. The dose below, no negotiating once the tap turns.
- Never skip two days in a row. Miss two and the Reset restarts at day 1.
- Breathe slowly, always. If you can't control your breath, get out. That's the safety rule.
| Day | Dose | Focus |
|---|---|---|
| 0 | 15 sec | The deposit. Tonight, prove you'll show up. |
| 1 | 30 sec | The 30-second rule. Long exhale as the water hits. |
| 2 | 45 sec | Three physiological sighs before the tap turns. |
| 3 | 60 sec | The payoff. Rate your energy 2 hours after. |
| 4 | 90 sec | The ceiling. Add the ice bowl test after your shower. |
| 5 | 2 min hot + 2 min cold | First contrast round. End cold for energy. |
| 6 | 2 min 30 | No countdown, no coach. Write down your anchor habit. |
| 7 | 3 min | Graduation. Don't count, just breathe until it goes quiet. |
The breath (use it every day)
Two short inhales through the nose, stacked. One long, slow exhale through the mouth. Repeat three times before the cold, and any time the water gets loud.
On your phone? Screenshot the card and set it as tomorrow's alarm image.