In short
- Never go alone. Preferably with supervision or in a place with supervision.
- Build up slowly. Short is enough. You don't have to prove anything.
- No alcohol. Not before and not after.
- Warm up slowly afterwards: dry off, put on dry clothes, and a hat. No scalding hot shower.
- Are you unsure about your health? Consult your GP first.
Imagine this. You are standing at the edge of the water. Your breathing is already a little faster. Your feet feel the cold of the stone or the snow. Around you, people are laughing a little nervously. And then you take that first step.
Maybe you saw Wim Hof on TV. Or a friend who goes into the water every week. Now you want to do it yourself. Great. An ice bath for beginners doesn't start with showing off. It starts with building up slowly, being well prepared, and doing it together.
I went into the ice myself through Wim Hof. In Sweden, in Lapland, and closer to home in the Netherlands. Below I share what I always tell beginners.
What happens when you enter cold water?
Cold water gives your body a shock. That's called cold shock. Your breathing increases. Your heart rate increases. Some people panic for a moment. The Rescue Corps warns about this.
That is exactly why you enter the water slowly. Don't jump. Don't submerge your head. Land first, then continue.
After an ice bath, many people say they feel clear, calm, and alive. That is their experience. I promise nothing. Everyone experiences it differently.
Ice bath for beginners: 7 tips to start safely
1. Never go alone
This is the most important tip. Also from the Rescue Corps: do not enter the water alone. Preferably go to a place where there is supervision, or with someone who has experience. This way, there is always someone who sees you.
2. Build up slowly
Your first ice bath doesn't have to last long. Short is enough. Many people start at home by ending their shower with cold water. Then a short dip in outdoor water. Step by step.
No competition. No forcing yourself. Yes to a conscious challenge.
3. No alcohol, not before and not after
The Rescue Corps is clear: alcohol does not work to warm up. In a cold body, it can actually promote hypothermia. Better take a warm, sweet drink or a cup of soup.
4. Get warm and keep your clothes on
Do a short warm-up beforehand. Keep your clothes, your shoes, and your hat on until just before you enter the water. Keep moving. Do you already feel unwell before the dip? Then don't participate. That is not failing. That is listening to your body.
5. Step in slowly and stay close to the shore
Walk slowly into the water. Stay in a place where you can stand. Do not submerge your head. Keep your hat on.
Many people notice that a calm, long exhale helps to stay present. Look at the horizon. Feel the water. You are there.
6. Short is enough
Don't stay in the water too long. That is also a tip from the Rescue Corps. You don't have to prove anything to anyone, not even yourself. Do you not feel well, during or after the dip? Get out and tell your supervisor immediately.
7. Warm up slowly afterwards
Get out of the water quickly to a warm place without wind. Dry off completely. Put on dry clothes, layer by layer. Hat on, socks on, shoes or slippers on. Then move around nicely, or have a warm drink.
Note: you may feel colder for a while after getting out. That is called afterdrop. Your body cools down a bit further. So take your time and have warm clothes ready.
And that hot shower? Don't jump under it right away. After cold water, you feel poorly how hot the water is. Also, some people feel worse after a warm shower. Do you want to shower? Then choose warm, not hot, and take your time.
When to consult your GP first?
An ice bath is exciting for your body. Therefore, consult your GP first if:
- you are pregnant;
- you have heart or vascular problems;
- you have another medical condition or use medications;
- you are unsure.
Dip & Breathe is not therapy and not medical treatment. At an event, let us know beforehand if something is going on.
Into the ice together: Dip & Breathe
Your first ice bath is best together. That is why Dip & Breathe exists, a co-creation of Purity Healing × Studio Purana. Erik van Tilburg guides the breathing work. I am there as a supervisor. Together we ensure the framework, the safety, and the calm in the group.
You don't need experience. We take you step by step.
How a morning in Nuenen goes
- We land together, with a short explanation and a simple warm-up.
- Then the dip at Strandbad Nuenen, under supervision.
- We walk to the breathing space for a guided breathing session with Erik.
- We close with a shared lunch. I make a plant-based soup.
Bring your favorite tea, an extra towel, a warm blanket, and warm socks.
The next Dip & Breathe NL is on Sunday, November 22, 2026 in Nuenen. One spot costs €75. The event takes place in all weather.
Want to continue? Then you can also join us on a trip to Sweden. Read about our northern lights trip to Lapland. Read more about how breathing and cold go together in Breathing work and ice bath: how Dip & Breathe works.
The spark came from Wim Hof. About that I wrote Inspired by Wim Hof. We do not give official Wim Hof lessons. We work in our own way.
Take your first step
You don't have to be an Iceman. You just have to start. Slowly, safely, and together.
👉 View all Dip & Breathe events
Frequently asked questions
How long should I stay in an ice bath as a beginner?
Short is enough. There is no fixed number that works for everyone. Listen to your body and don't stay too long. At Dip & Breathe, you determine how long you stay in the water yourself, with supervision.
Can I take an ice bath alone?
Preferably not. The Rescue Corps recommends never entering the water alone. Go with someone who has experience, or to a place with supervision or guidance.
Can I take a hot shower after an ice bath?
Don't jump under a hot shower right away. After cold water, you feel poorly how hot the water is. Dry off first, put on dry, warm clothes, and move. If you want to shower, choose warm and not hot.
Do I need experience for Dip & Breathe?
No. You don't need experience with breathing work or cold. We build up slowly, from your level. Do you have a medical condition, are you pregnant, or are you unsure? Then consult your GP first.
Sources
- Rescue Corps Netherlands, tips for participants in the New Year's dip (via RODI Media, 28-12-2023): rodi.nl
- Rescue Corps warns about ice-cold water (Hart van Nederland, 24-05-2017): hartvannederland.nl
- The Outdoor Swimming Society, "The Subtle Art of Warming Up" (English): outdoorswimmingsociety.com
Purity Healing and Studio Purana are not affiliated with Wim Hof or Innerfire. "Wim Hof Method" is a brand of Innerfire B.V.
