Cold Exposure 1

Question 1

Guiding the process

Answer 1

Don’t brute force adaptation provide tools and techniques

Question 2

Personal Growth

Answer 2

Empower your students to push to their limits

Question 3

Strong Mind & Body

Answer 3

Combine psychological and psychological aspects

Question 4

Enourage

Answer 4

Story telling - you can always learn more

Question 5

Trust

Answer 5

Create trust which comes through knowledge and guidance

Question 6

Praise

Answer 6

Praise my students - well done!

Question 7

Positivity

Answer 7

Be positive and approachable

Question 8

Create memories

Answer 8

We don’t choose between experiences we choose between memories of experiences - quote by: Daniel Kahneman

Question 9

Importance of observation

Answer 9

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

Question 10

Emotional States

Answer 10

Fear - hesitation, flat breathing, downward gaze.

Curiosity - leaning in, attentive expression, engaged questions.

Guide students form stop reflex to a start reflex.

Question 11

Theory of Motivation

Answer 11

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.

Question 12

If effort is great it …

Answer 12

Your performance is great which means your rewards is great.

Question 13

The end result =

Answer 13

Positive rewards, better sleep etc etc

Question 14

If you have a big group in time for BW how would you teach them?

Answer 14

Put them into smaller groups

Question 15

Always hand-hold the weakest person in a group -

Answer 15

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.

Question 16

Bruce Tuckmans 5 stages of Group Development

Answer 16

1. 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.

2. 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.

3. Norming - trust builds, roles become clear, collaboration improves.

Coaches role - encourage communication, clarify roles, improve collaboration.

4. Performing - group works effectively and efficiently.

Coaches role - step back as the group self-motivates, offer guidance when needed.

5. Adjourning - group reflects on achievements.

Coaches role - encourage participants to share their experience.

Question 17

Indoor vs Outdoor

Answer 17

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.

Question 18

Number of participants

Answer 18

Me to 10-15 max. 3-5 min.

Question 19

Safety measures

Answer 19

Account for emergency protocols, ensuring all students can be reached and assisted promptly if needed.

Question 20

Experience level

Answer 20

Consider whether students are beginners or experienced as beginners require more guidance and space.

Question 21

Equipment and set-up

Answer 21

Balance the group size to allow each participant sufficient time in the
plunge and warming-up phases without rushing or delays.

Question 22

Basic Cold Plunge

Answer 22

Approx 2-3 hours.
Introduction, theory, breathwork session, cold plunge, recovery session.

Question 23

Full Day Workshop

Answer 23

Include complimentary activities like: yoga, meditation, educational lectures and group discussions.
Offer a more holisitic experience, balancing physical, mental and theoretical elements.

Question 24

Retreats (long weekend or multi-day)

Answer 24

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.

Question 25

Corporate or Spa/Resort Workshops

Answer 25

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).

Question 26

EXAMPLE: 2-3 HOUR WORKSHOP

Answer 26

1. Get-together & introduction 10-15 minutes 2. Theory 15-20 minutes 3. Breathwork Session / Reflection 30-45 minutes 4. Preparation for ice bath & safety brief 15 minutes 5. Ice bathing 30 minutes 6. Warm Up / Dress Up 15-30 minutes Q&A / Reflection 15 minutes

Question 27

EXAMPLE: RETREAT 2 DAYS

Answer 27

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

Question 28

How many plunges a day can you do?

Answer 28

One

Question 29

The 5 Pillars of Kneipp Therapy

Answer 29

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.

Question 30

Ice bathing followed by

Answer 30

Yoga is great

Question 31

How to market myself

Answer 31

Events, Ads, Collabs, Personal Branding, Website, Social Media

Question 32

What to be careful of on a HEALTH DECLARATION

Answer 32

If anyone ticks heart disease, blood pressure or epilepsy - ask them to consult their doctor before coming on my workshop.

Question 33

SAFETY BRIEF BEFORE THE COLD PLUNGE

Answer 33

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

Question 34

Beginners could start with

Answer 34

A cold shower

Question 35

Extra challenge

Answer 35

Warm up doing the horse stance and not using your towel. Warm up through the air.

Question 36

If a large group goes in a cold plunge you could

Answer 36

Put your arms over each others shoulders and go in on the count of 3.

Question 37

Minimum Age

Answer 37

5 years old - due to nerve endings.

Question 38

If run a marathon how long before you can go in the cold?

Answer 38

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.

Question 39

Running Cold Plunge - Theory

Answer 39

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.

Question 40

Breathwork

Answer 40

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.

Question 41

Tummo Breathing

Answer 41

Inner warmth and energy For preparation Recommended for advanced cold plungers.

Question 42

Gorilla Breathing

Answer 42

Energy and motivation Inner warmth For preparation.

Question 43

Primitive Man Breathing

Answer 43

Feeling of strength Back to the origin Inner warmth For preparation and immersion.

Question 44

I.C.E Breathing

Answer 44

Contrast to stress breathing For preparation and immersion Recommended for beginners.

Question 45

Warm up before Cold Plunge

Answer 45

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.

Question 46

Horse Stance

Answer 46

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.

Question 47

COLD PLUNGE – THE RULE OF 2 FOR BEGINNERS

Answer 47

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.

Question 48

ACCOMPANYING PARTICIPANTS

Answer 48

Lead by example. Monitor. Support your students.

Question 49

POST-IMMERSION ACTIVITIES

Answer 49

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

Question 50

STRATEGIES FOR BUILDING A ROUTINE

Answer 50

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.