Cold Exposure 1 Flashcards
Guiding the process
Don’t brute force adaptation provide tools and techniques
Personal Growth
Empower your students to push to their limits
Strong Mind & Body
Combine psychological and psychological aspects
Enourage
Story telling - you can always learn more
Trust
Create trust which comes through knowledge and guidance
Praise
Praise my students - well done!
Positivity
Be positive and approachable
Create memories
We don’t choose between experiences we choose between memories of experiences - quote by: Daniel Kahneman
Importance of observation
Positive: smiling, eye contact, sitting up right, open arms, relaxed breathing - start reflex
Negative signs - flat breathing, tense shoulders, avoiding eye contact, slouched posture - stop relfext
Emotional States
Fear - hesitation, flat breathing, downward gaze.
Curiosity - leaning in, attentive expression, engaged questions.
Guide students form stop reflex to a start reflex.
Theory of Motivation
Effort = put in certain level of effort to achieve performance.
Performance = Performance leads to specific outcomes / rewards.
Rewards = the reward is desirable and valuable to the subject and the team.
If effort is great it …
Your performance is great which means your rewards is great.
The end result =
Positive rewards, better sleep etc etc
If you have a big group in time for BW how would you teach them?
Put them into smaller groups
Always hand-hold the weakest person in a group -
If on a hike on Dartmoor put the slowest member at the front and get others to encourage that person that they can make the hike.
Bruce Tuckmans 5 stages of Group Development
- Forming - group members get to know each other. Trust is low and roles are unclear.
Coaches Role - create a safe and welcoming environment, build confidence with the group.
- Storming - conflicts and challenges may arise as group members begin to express
their ideas and personalities more openly.
Coaches role - encourage communication and resolving conflicts.
- Norming - trust builds, roles become clear, collaboration improves.
Coaches role - encourage communication, clarify roles, improve collaboration.
- Performing - group works effectively and efficiently.
Coaches role - step back as the group self-motivates, offer guidance when needed.
- Adjourning - group reflects on achievements.
Coaches role - encourage participants to share their experience.
Indoor vs Outdoor
Indoor = controlled temperatures, all year round availability, consistent conditions, better safety precautions.
But higher set up costs, limited space, less nature experience.
Outdoor = natural setting, cost effective, large space for groups.
But unpredictable water conditions, temperature fluctuations, weather dependency, safety precautions more difficult.
Infrastructure - water sources, changing rooms, showers etc.
Space requirement - location matching for group size.
Safety - solid and non-slip ground, easy accessibility incase of an emergency, clear paths and visibility.
Participants experience - outside more challenging than inside, needs homogenous group setting.
Number of participants
Me to 10-15 max. 3-5 min.
Safety measures
Account for emergency protocols, ensuring all students can be reached and assisted promptly if needed.
Experience level
Consider whether students are beginners or experienced as beginners require more guidance and space.
Equipment and set-up
Balance the group size to allow each participant sufficient time in the
plunge and warming-up phases without rushing or delays.
Basic Cold Plunge
Approx 2-3 hours.
Introduction, theory, breathwork session, cold plunge, recovery session.
Full Day Workshop
Include complimentary activities like: yoga, meditation, educational lectures and group discussions.
Offer a more holisitic experience, balancing physical, mental and theoretical elements.
Retreats (long weekend or multi-day)
Include multiple cold plunges and elements such as sauna, breathwork
sessions, winter hikes in light clothing, animal movements, firewalking, etc.
and facilitate interaction between participants
* Focus on fostering community, personal growth, and a transformative
experience.
Corporate or Spa/Resort Workshops
Often incorporate elements like group building, stress management,
motivation, reduce sick days or tailored to the organization’s goals
* Can include multiple short sessions throughout the day with changing
groups (Spas & Resorts).
EXAMPLE: 2-3 HOUR WORKSHOP
- Get-together & introduction
10-15 minutes - Theory
15-20 minutes - Breathwork Session / Reflection
30-45 minutes - Preparation for ice bath & safety brief
15 minutes - Ice bathing
30 minutes - Warm Up / Dress Up
15-30 minutes
Q&A / Reflection
15 minutes
EXAMPLE: RETREAT 2 DAYS
Elements:
D1: Arrival & Registration -> Breathwork -> Lunch -> Yoga -> Ice bath -> Reflection -> Dinner -> Campfire / Sauna
D2: Breakfast -> Morning Yoga –> Breathwork -> Lunch -> Walking Session -> Ice bath -> Reflection -> Departure
How many plunges a day can you do?
One
The 5 Pillars of Kneipp Therapy
1️⃣ Hydrotherapy (Water Therapy)
Cold and warm water treatments (e.g., cold plunges, contrast showers, foot baths).
Stimulates circulation, strengthens immunity, and reduces stress.
2️⃣ Exercise (Movement Therapy)
Regular walking, hiking, or swimming to improve fitness and vitality.
“Kneipp walking” involves walking barefoot on natural surfaces (grass, water, stones) to enhance foot strength and circulation.
3️⃣ Herbal Medicine (Plant Therapy)
Using herbal teas, tinctures, and oils to support the body’s healing process.
Common herbs: Chamomile (calming), Arnica (pain relief), and Peppermint (digestive aid).
4️⃣ Nutrition (Healthy Eating)
A simple, balanced diet rich in fresh, unprocessed foods.
Focuses on whole grains, fruits, vegetables, and herbal remedies.
5️⃣ Balance (Mind-Body Connection)
Reducing stress, improving sleep, and fostering mindfulness.
Encourages meditation, nature time, and a balanced lifestyle.
Ice bathing followed by
Yoga is great
How to market myself
Events, Ads, Collabs, Personal Branding, Website, Social Media
What to be careful of on a HEALTH DECLARATION
If anyone ticks heart disease, blood pressure or epilepsy - ask them to consult their doctor before coming on my workshop.
SAFETY BRIEF BEFORE THE COLD PLUNGE
1) Introduction: Explain the purpose of the cold plunge and its benefits
2) Medical considerations: Inform about contraindications and
encourage participants to disclose any medical conditions
3) Environment overview: Explain the water conditions (water
temperature, depth, flow) and highlight potential hazards
4) Plunge guidelines: Guide enter the water slowly (no diving or jumping),
breathe slowly, accept the cold, be aware of individual limits, and to
inform the trainer if feeling unwell or unsafe at any time
5) Post-Plunge Recovery: Encourage gradual rewarming with layered
clothing, gentle movements, warm drinks, and/or breathwork
Beginners could start with
A cold shower
Extra challenge
Warm up doing the horse stance and not using your towel. Warm up through the air.
If a large group goes in a cold plunge you could
Put your arms over each others shoulders and go in on the count of 3.
Minimum Age
5 years old - due to nerve endings.
If run a marathon how long before you can go in the cold?
Let your body cool down before going in and it doesn’t need to be that cold - 7-10 degrees is cold enough for your muscles to recover.
Running Cold Plunge - Theory
Let participants know the basics for their cold plung experience
● Why: Many health benefits including boosted immune system, building mental
resilience, improved circulation and blood flow, reduced inflammation, sport
recovery, increased metabolism, fat burning, enhanced sleep quality, pain
relief, etc.
● How: Not with full stomach, warmed up, in a group, slowly but steadily (don‘t
stand in the water halfway), no alcohol, no absolute contraindications (heart
issues, cardio vascular issues, surgeries, open wounds)
● Duration: 2 minutes for beginners sufficient – everyone can do it
● Routine: Stick with it and implement in your life
● Q&A.
Breathwork
Breathwork is a critical tool in cold plunge trainings that supports
participants physically and mentally, creating a holistic framework for the
ice bath experience.
● Provides structure to the training by serving as both a preparation
and recovery tool
● Helps participants relax and mentally prepare to face the stress of
cold immersion
● Fosters a shared rhythm and sense of unity, enhancing the collective
experience
● Helps manage the body’s initial cold shock to cold, such as
hyperventilation or panic
● Stimulates circulation and helps with warm up.
Tummo Breathing
Inner warmth and
energy
For preparation
Recommended for
advanced cold
plungers.
Gorilla Breathing
Energy and
motivation
Inner warmth
For preparation.
Primitive Man
Breathing
Feeling of strength
Back to the origin
Inner warmth
For preparation and
immersion.
I.C.E
Breathing
Contrast to stress
breathing
For preparation and
immersion
Recommended for
beginners.
Warm up before Cold Plunge
A mild warm-up can enhance the overall ice bath
experience, especially for beginners.
● Gentle warm-up increases blood circulation,
helping the body adjust more smoothly to the
sudden cold exposure
● Activities like light stretching or horse stances
can help participants center themselves and
mentally prepare for the experience
● Avoid vigorous exercise before the ice bath, as
it may cause residual heat or sweating, which
can make the cold feel harsher.
Horse Stance
1) Stand with feet wide apart
2) Sink into a squat with thighs to lower
legs in 90° angle
3) Knees over toes
4) Keep spine neutral, chest lifted, and chin
tucked / looking up
5) Shift weight side to side
6) Weight Distribution – Evenly distribute
weight across both feet, avoiding
leaning forward or backward.
7) Add arm motions, while maintaining a
stable posture.
COLD PLUNGE – THE RULE OF 2 FOR BEGINNERS
2 People: Make sure that at least 2 people
are taking an ice bath together for support
and safety
2 Minutes: Stay in the cold water for max.
2 minutes (alternatively degrees =
minutes)
2 x week: Take an ice bath around 2 times a
week.
ACCOMPANYING PARTICIPANTS
Lead by example.
Monitor.
Support your students.
POST-IMMERSION ACTIVITIES
Advice participants to dry off immediately and layer up with warm, dry
clothing
● Encourage light exercises like walking, stretching, horse stances, or
shaking out the limbs to promote circulation and gradual rewarming
● Lead slow, calming breathing exercises to regulate the nervous system
and ease the transition back to warmth
● Offer herbal tea, warm water, or light snacks to gently raise body
temperature from the inside
● Provide a moment for participants to reflect on their experience and
share their thoughts with the grou
STRATEGIES FOR BUILDING A ROUTINE
Set Clear Goals: Define objectives (e.g. recovery, resilience, or stress
reduction) and establish frequency (e.g. daily or weekly)
Determine Optimal Temperature: Begin with a water temperature
between 10°C-15°C / 50°F-59°F and adjust gradually for personal comfort
and progress
Plan Duration: Start with short plunges of 1-3 minutes and gradually
increase the time as your cold tolerance improves
Create Routine Schedule: Stay consistent and log sessions to track
progress and refine your approach
Focus on Mental Benefits: Use the routine to build mental toughness as
well as stress tolerance and reflect on your ice bath progress and
celebrate milestones.
