Become a Cold Plunge & Breathwork Instructor

Budimir “Buda” ŠobatProfessional apnoea diver, Guinness World Record holder

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Controlled breathing is what turns a cold shock into a controlled experience. You learn the techniques for before, during and after immersion — plus breathing tools for everyday stress.

• Breathing pattern, muscle activity, lung capacities — the mechanics of external and internal respiration and the role of the diaphragm.
• Regulating the nervous system — activating the parasympathetic branch to calm body and mind before entering the water.
• Hyperventilation and oxygenation — the O₂/CO₂ balance, safe breath-holding, and the zones you must never push participants into.
• Different technique, different experience — when to use which method to design a balanced workshop.
• Guided breathwork exercises — practical drills that build stamina in ice-cold water and resilience under everyday pressure.

Łukasz “Ice King” Szpunar4× Guinness World Record holder, biohacker

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Cold exposure demands physical and mental preparation. Learn how a record holder builds both — and how to translate that into a safe progression for your clients.

• Physical foundations — nutrition, training, sleep and meditation as the base for cold adaptation.
• Mental foundations — mindset, resilience and reframing cold as a challenge rather than a threat.
• Overcoming the impossible — record preparation methods, and how to break through mental barriers while staying balanced.

Elina MäkinenIce swimmer, Level 2 swim coach, wilderness first aid

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Ice-cold water is mind over matter. Learn from a record-breaking ice swimmer how to exceed limits — yours and your participants’.

• Hormetic stress and adaptation — how controlled stressors trigger beneficial adaptation.
• The psychology of the comfort zone — why cold feels impossible, and how to rewire the response.
• Mind tricks that build resilience — visualisation, reframing, mental anchors, micro-challenges, grounding.
• How routines develop cold capacity — structuring rituals so tolerance compounds over time.
• From cold plunge to ice swimming — the physiological differences and safe methods before and after a swim.

Claudia SachonSebastian Kneipp Academy

Sebastian Kneipp built a complete, natural system for strengthening body and mind 150 years before “biohacking” had a name. You get all five pillars, with hydrotherapy as a gentle on-ramp for clients who are not ready for ice.

• Hydrotherapy — alternating hot and cold applications, from arm baths to affusions, that stimulate circulation and immunity.
• Medicinal plants — teas, oils and compresses as everyday preventive tools.
• Nutrition — simple, seasonal, plant-forward eating that supports recovery.
• Movement — walking, stretching and barefoot work for vitality and mental freshness.
• Order of life — routines, rest and rhythm for stress regulation and emotional stability.

Dr. med. Martje SältzPhysician, general & sports medicine

The science behind cold — so you can explain it, apply it and know exactly where the limits are.

• Temperature regulation & thermoreception — shivering and non-shivering thermogenesis, brown adipose tissue, skin sensors.
• Vasoconstriction and vasodilation — how blood flow adapts to cold and heat.
• Absolute and relative contraindications — cardiovascular disease, cold-induced asthma, Raynaud’s and how to screen for them.
• Health benefits — immune, cardiovascular, metabolic and mental effects, with the evidence behind them.
• Men vs. women in cold exposure — cycle and menopause considerations, and why protocols should differ.
• Time, temperature, frequency — dose-response, and the frequently asked medical questions your clients will bring you.

Lukas LeineweberDoctor, first aid training director

Safety always comes first. This module is what separates a responsible instructor from an enthusiast with a tub.

• Recognising and responding to an emergency — cold shock, breathing difficulty, loss of consciousness.
• Checking vital functions — rapid assessment of airway and breathing.
• CPR and defibrillator use — correct chest compressions and rescue breathing in a cold-water context.
• Handling afterdrop — safe, gradual rewarming and the heat sources to avoid.
• Identifying and treating hypothermia outdoors — symptoms, staged response, and when to call emergency services.

Constantin FalcoianuCold exposure expert, founder of Eisbaden.de

Knowing the science is half the job. This module is about filling your sessions and getting paid for them.

• Core components of cold exposure coaching — gradual exposure, technique, motivation, emotional support, assessing readiness.
• Planning and running a session — site selection, entry and exit, time limits, group dynamics, recovery.
• Safety briefings, disclaimers and consent — what to communicate, what to document, what to have in place.
• Building a cold plunge routine for clients — progression, goal-setting, rituals and retention.
• Build your cold plunge business — positioning, corporate and private formats, and target groups from athletes to beginners to women in menopause.