Here's a section from the book a few chapters ahead (I was skimming for
   plan instructions):
   WHM AT-A-GLANCE THREE PILLARS OF A DAILY PRACTICE
   BREATH
   1 While seated or lying down, take 30 to 40 full conscious breaths:
   Breathe fully in to the belly and the chest, then letting go, without
   force.
   2 On your final exhale, let the air out and hold it out for as long as
   you can without discomfort. Listen to your body and don’t force it!
   3 When you feel the urge to breathe again, take a deep breath in, hold
   for 10 to 15 seconds. Then release and relax.
   4 Repeat the steps above two or three more times, paying attention to
   how you feel and adjusting your breath as needed.
   5 Rest in this elevated state until you are ready to move on with your
   day. Alternatively, use the energy you just generated for your morning
   workout or yoga practice. Experiment with what feels right for you.
   FOR COMPLETE WHM BREATHING INSTRUCTIONS AND SAFETY GUIDELINES, SEE
   CHAPTER 4.
   MIND
   Your post-breathing practice state is the perfect time to program your
   mindset. Try this:
   1 Before you get up from your breathing practice, bring up a thought in
   your mind like “Today I’m going to stay in the cold shower for 15 more
   seconds than yesterday,” or “I feel happy, healthy, and strong.”
   2 Reflect on this thought and notice how your body feels.
   3 If you identify any inner resistance to your intention, just keep
   breathing steadily until you feel an alignment between your body and
   mind.
   SEE CHAPTER 12 FOR DETAILS.
   COLD
   1 At the end of your warm shower, turn the water to cold.
   2 If you like you can start by first putting your feet and legs, than
   your arms, then your full torso under the water.
   3 Do NOT do the WHM Basic Breathing Exercise while standing in the
   shower.
   4 Gradually extend your exposure every day until you can handle two
   minutes in the cold.
   5 If you are shivering when you get out, try the horse stance exercise.
   (See page 118 for details.)
   FOR FULL COLD EXPOSURE INSTRUCTIONS AND SAFETY GUIDELINES SEE CHAPTER
   3.
   ----
   That's through chapter five. No ice yet. Just cold water.