Couch to Recovery®

Couch to Recovery® helps you turn the intention to feel better into one small, consistent daily action. When energy is low, even knowing where to start can feel overwhelming. This app gives you a clear starting point: a guided routine using short, controlled cold showers at home, with preparation, practical coaching tips and safety information. Energy before effort. A dose, not a dare. ONE SIMPLE DAILY ACTION At the heart of the programme is the 20-Second Threshold — a brief introduction to cold water, approached gradually and within your personal limits. You don’t need an ice bath, access to the sea or a cupboard full of supplements. You need a manageable starting point and guidance to help you practise consistently. The aim is to help you build a routine, notice how you feel and take an active role in your wellbeing. CLEAR GUIDANCE, EVERY DAY The app guides you through: • Today — see your daily session • Prepare — read the guidance before you begin • Timer — follow your guided cold-water session • Completion — reflect and record your experience Track your energy, sleep and mood to see how you feel over time. PRACTICAL TIPS FROM EXPERIENCE Explore Nige’s Personal Tips for Success, drawn from his personal experience of rebuilding his energy after Long COVID, years of research and more than 1,000 cold showers. Find practical advice on getting started, preparing your surroundings, building consistency and making small adjustments that help the routine fit your life. No pressure to compete. No need to push through discomfort. Progress at a pace that respects your capacity. WHO THIS IS FOR Couch to Recovery® is designed for adults looking for a practical wellbeing routine during periods of low energy, burnout or mental overload. If you have ongoing fatigue following illness, including Long COVID, seek medical advice before starting. The programme is not suitable for everyone, particularly people with severe fatigue or post-exertional malaise — symptoms that worsen after activity. SAFETY FIRST Read the eligibility guidance and safety information before beginning. Use gradual, controlled exposure, follow the temperature and duration guidance, and stop if you feel unwell. The programme uses home showers. It does not require cold plunges, ice baths, breath-holding or hyperventilation. IMPORTANT This app is not intended to diagnose, treat, cure or prevent any medical condition. It does not replace professional medical advice or treatment. Cold exposure can place stress on the body. Consult a qualified healthcare professional before starting, particularly if you have a medical condition or are recovering from illness or surgery. One small action. Practised consistently. With safety at the centre. Energy comes first. Everything else follows.