Combine the power of light jogging with the clarity of cold water exposure for a full body and mind reset.

Led by Natalya Amirova, a certified cold-water exposure Chief Ice Officer® coach, this beginner-friendly session takes place at Sogsvann and runs 60 to 75 minutes. All body sizes are welcome.

Program

• Warm-up: Relaxed, social outdoor run

• Breathwork to warm up the lungs

• Cool-down: Slow and voluntary cold water exposure with calming breathwork (10 to 40 seconds in the water, lake temperature 10 to 15°C)

• Dry-up, warm-up exercises, sharing experiences and socializing (journaling)

Snacks will be provided.

What to bring

• Swimsuit (wear it when you arrive so you can go straight into the water after warm-up)

• Hot beverage and water (no sugar, no caffeine, no alcohol)

• Additional warm clothes and socks

• A big towel that covers your whole body

• Shoes for swimming or regular wool socks for entering the water

Benefits

• Helps regulate the nervous system, boost circulation, and speed up muscle recovery

• Enables a full body and mind reset

• Supports better sleep and less stress

Important considerations

• If you have pre-existing medical conditions, high blood pressure, asthma, or a heart condition, or if you are pregnant, consult a healthcare professional before starting cold water exposure.

• No bathing if you have a cold, fever, or otherwise feel uncomfortable.

• No bathing under the influence of alcohol, medicine, or drugs.