Find your workshop
Your first step into cold water
You've been curious about ice bathing for a while, but you're not quite sure how to start? That's exactly what this workshop is for. No pressure, no performance — you go at your own pace.
We meet in a small, personal setting. The house sits at the forest's edge, with a sauna and natural access to the river. Everything's ready here — you just have to show up.
- 1Arriving & getting to know each otherI welcome you personally. What are you bringing with you, what are you hoping for?
- 2The power of coldKnowledge from my own experience & current research — explained simply.
- 3Breathing exercisesDeep breathing, retention, conscious inhaling — you feel the effect right away.
- 4The ice bathI'm right by your side, at your pace. Everyone is guided individually.
- 5Sauna & riverFree time to let it all settle in the sauna and the natural river.
- 6Closing circle & foodLanding together — with food and conversation.
You know how it feels. Now we go deeper.
You've experienced the ice bath — and you sense there's more. Several ice baths at once as a group: a conscious encounter with your limits, on a new level.
No more gentle approaching. We go straight into the depth — physically, mentally and together.
- 1Deeper breathworkLonger retention phases, more control over your nervous system.
- 2Vagus nerve & stress resilienceCold as a mental tool — scientific and hands-on.
- 3Ice baths with intentionSeveral baths together as a group — with clear inner focus.
- 4Sauna & active recoveryConscious regeneration between the baths.
- 5Bathing in the natural riverNo container, no control — just flowing water and you.
- 6Closing circle & foodLanding together, reflecting and celebrating.
A space just for you — strong, warm, honest.
Sometimes you need a protected space to truly let go. This workshop combines the power of cold with the warmth of a women's circle.
No pressure to perform. No comparison. Just you, the cold and a group of women daring the same thing.
- 1Arriving in the circleWhat are you carrying today? What do you want to let go of?
- 2BreathworkExperiencing breathing techniques together — strength in every breath.
- 3The ice bathGuided individually, strengthened by the group. Each at her own pace.
- 4Sauna, river & free timeLetting it settle, sharing, arriving.
- 5Closing & shared mealThe circle closes.
Into the ice as a group — birthday, stag/hen or team day.
Whether a milestone birthday, a stag or hen do, or a team day with colleagues: a shared ice bath bonds people like almost nothing else. No hangover, no embarrassing photos — instead adrenaline, warmth and a story you'll be telling for a long time.
For companies and teams I'm happy to tailor the day to you — from overcoming something together to really catching your breath, far from the desk.
- 1Welcome & warm-upI welcome you personally and tune the group in.
- 2Knowledge & preparationWhat the ice bath does to your body — and why it feels so good afterwards.
- 3Group breathing exerciseBreathing warm together as a group.
- 4"Into the ice"One after another — the guest of honour first or last.
- 5Sauna & riverStill ice water vs. flowing water — two completely different experiences.
- 6Closing meal & wind-downTelling stories & raising a glass. You've earned it.
Just you. Ice water. And two hours that count.
Sometimes you don't want a group. No explanations. No waiting. Arrive, breathe, into the water — and afterwards be clearer than before.
The 1:1 session is the most intense format at Upgrade Yourself — because everything is just for you.
- 1Personal conversationWhat are you bringing with you? How far do you want to go?
- 2Individual breathing preparationTailored to you, not off the shelf.
- 3The ice bath — at your paceFull guidance. No distraction. Full attention.
- 4Aftercare & free timeSauna & river — however you like.
