Breathe
On land, sitting or lying down, eyes open. Slow breaths that settle you before the water. Never a breath-hold near the tub.
Cold-plunge coaching · Miami
Get in cold. Come out different.
One coach, a 4 °C plunge and a 90 °C sauna. The 4·90 method takes you from your first cold shower to three calm minutes in the plunge, with someone beside you the whole way.
First plunge $45 · sample price
Sample site: a fictional business. The footage is atmospheric.
One coach, a 4 °C plunge and a 90 °C sauna. The 4·90 method takes you from your first cold shower to three calm minutes in the plunge, with someone beside you the whole way.
Sample site: a fictional business. The footage is atmospheric.
Breathe on landGet in at 4 °CSweat at 90 °CCoached, never aloneMiami mornings
The honest part
The cold isn’t the hard part. Doing it alone is.
You’ve watched the videos. Someone in a frozen lake, a countdown, forty more in the sidebar. Then you stand over a tub of ice at home and nobody tells you what to do with the first ten seconds. That’s not a willpower problem. It’s a coaching problem.
Solo, with YouTube
Search
too cold??
Playing
Video 37 of a 40-video playlist
Up next: another stranger’s plunge
Coached, with Maren
ISVAK · Week 2
Saturday, 7:00 am
Breathing on landDone
Plunge · 10 °C60 s, coached
Sauna · 85 °C2 rounds
Check-inSunday
Start session
Session logged. See you Saturday.
The video doesn’t know your name. Maren does.
Meet your coach
Maren keeps you company in the cold.
Maren grew up taking winter swims in Sweden, then moved to Miami, where the ocean sits near 28 °C and the cold has to be made on purpose. She coaches beginners: people who are curious, a little scared, and tired of doing it alone.
Her rule: calm first, cold second. Every session starts on land, slow and unhurried, and nobody gets in before they’re ready.
4 °Cthe plunge
90 °Cthe sauna
6weeks in the program
3minutes: the goal
The 4·90 method
Three steps. Every session.
4 °C to 90 °C, in the same order every time, so your body knows what’s coming.
Get in
Shoulders under, hands out if you need them. Maren counts you through the first ten seconds; the rest is yours.
03
Recover
Into the sauna at 90 °C, then rest. Warm up on your own terms, never in a rush.
The 4·90 Program · 6 weeks
From a cold shower to three calm minutes.
Live group sessions every week, a weekly check-in with Maren, and a plan that only ever asks for the next small step.
- W1
The last 30 seconds of your shower, cold.
Breathing practice on land each day, and your first live group session. No tub yet.
- W2
Coached, at 10 °C, for as long as it feels calm.
Aim for 30 to 60 seconds. Then the sauna, then rest.
- W3
Down to 6 °C, up to 90 seconds.
Your first full heat round: plunge, sauna, rest.
- W4
Three rounds of cold and heat, with rest between.
Maren times the sauna so you finish warm and steady.
- W5
Two minutes at 4 °C, and a plan for home.
Cold showers or a tub at home: we set up what fits your space and your schedule.
- W6
Three calm minutes at 4 °C, then a full heat routine.
You leave with a routine you can run without us.
Student notes
What the first weeks feel like.
Sample notes: invented people for this demo, not real reviews.
I’d watched forty videos and never got in. Week two, I did a full minute and laughed out loud.
The Sunday check-in kept me going. Someone noticed when I skipped.
I still hate the first ten seconds. Now I know what to do with them.
Choose your path
Start small, or go all the way to 90.
Sample prices: fictional business. Prices in USD.
First Plunge
$45 one session
One group session: breathwork on land, your first guided plunge, then the sauna. The entry step.
- Breathwork on land
- Your first guided plunge
- Sauna and rest
The 4·90 Program
$490 6 weeks
From your first cold shower to a 3-minute plunge and a full heat routine.
- Live group sessions every week
- A weekly check-in with Maren
- The week-by-week plan
- A home routine to keep
1:1 Coaching
$1,800 3 months
Built around your schedule, your sleep and your training.
- Private sessions with Maren
- A plan around your week
- Message support between sessions
Safety, plainly
Cold is a skill. We teach it safely.
Nothing here is extreme. These three rules hold for every session.
Never breath-hold in or near water
All breathing practice happens on land, sitting or lying down. In the tub, you just breathe slowly.
Check with your doctor first
Especially with a heart condition, high or low blood pressure, or if you’re pregnant.
Always with a coach at first
Your first plunges are guided. Later, at home, never plunge alone.
Questions
Before your first plunge.
I hate the cold. Is this for me?
Yes. The program is built for people who hate it. You go at your own pace, start with a cold shower, and nobody pushes you past calm.
How long per day?
About ten minutes at home: a short breathing practice on land and a cold finish to your shower. Group sessions are once a week.
Do I need a tub at home?
No. Your shower is enough to start, and the plunges happen with us. In week 5 we look at home options together, from a simple tub to sticking with showers.
What should I bring?
Swimwear, a towel and warm clothes for after. Robes and water are on us.
Book
Your first plunge is one form away.
This is a sample. The form sends nothing.
Like what you see?
Want a page like this for your business?
Demo Sprint builds it in 7 days. $2,500 flat, yours to keep.
Fully refundable until 24 hours after your strategy call.