DEEP IMMERSION COLD EXPOSURE

The natural way to calm your nerves.

Once you have begun your Marcel Hof Breathwork practice, the next step is Deep Immersion Cold Exposure. This is Marcel's signature technique, and is designed to prepare your mind & body for direct exposure to extreme cold. Use this powerful technique to effectively get out of your head and into your body, before moving into an ice bath, or cold shower.

This Course is for you if…

  • You wake up feeling exhausted...even if you got plenty of sleep
  • You’re addicted to coffee/stimulants and would prefer a healthy alternative
  • You freak out even by the idea of getting into cold water
  • You’re ready for a new way of handling everyday stresses in life
  • You’re ready to deal with stress and high pressure like a boss

It's all connected!

How you react to the cold is how you handle stress in the world. Become a master of your reactions.

  • Gain Control of Your Nervous System

  • Reduce Inflammation

  • Increase Energy

  • Strengthen Your Immune System

  • Improve Sleep

  • Focus Deeper

Why D.I.C.E.?

Life is full of the uncomfortable, the unknown, the difficult. What the Hof family

discovered was that they could use their relationship with the ice as a way to

emulate their relationship with life. Trauma faced at will prepares us for when we

encounter those shocking events in real life that so often produce trauma but don’t

need to. Then the ice becomes our friend. Helping us to become prepared for the

extreme conditions that we inevitably encounter in life.


-- Deep Immersion Cold Exposure --

Course Curriculum

  • 1

    A Message from Marcel Hof

    • Before we breathe...

    • Message from Marcel Hof
  • 2

    Introduction to Deep Immersion Cold Exposure (D.I.C.E.) Course

    • Intro to Deep Immersion Cold Exposure (5:09)

    • Prepare Your Practice Environment

    • D.I.C.E Technique Instructional Video (1:49)

    • Cold Exposure Technique Instructional Video (0:53)

    • D.I.C.E Technique Instructions

    • Breath Holds & How to Practice Them Safely

    • Length of Practice & Cold Exposure Step by Step Instructions

    • Disclaimer & Contraindications

    • Rest, Recovery & Insights
  • 3

    D.I.C.E Day 1

    • Day 1 - Introduction (0:45)

    • Day 1 - Cold Exposure Intro (1:12)

    • Day 1 - Cold Exposure Explanation (3:32)

    • Day 1 - Practice (14:20)

    • DICE Timer - Day 1 - COLD SHOWER 1 minute

    • Day 1 - Marcel Hof's Life Story (3:03)
  • 4

    D.I.C.E Day 2

    • Day 2 - Introduction (0:44)

    • Day 2 - Practice (21:55)

    • DICE Timer - Day 2 - COLD SHOWER 3 minutes

    • Day 2 - Marcel Hof's Life Story (3:32)
  • 5

    D.I.C.E Day 3

    • Day 3 - Introduction (0:53)

    • Day 3 - Cold Exposure (Ice Bath) (0:50)

    • Day 3 - Practice (29:32)

    • DICE Timer - Day 3 - ICE BATH 1 minute

    • Day 3 - Marcel Hof's Story (1:54)
  • 6

    D.I.C.E Day 4

    • Day 4 - Introduction (1:53)

    • Day 4 - Practice (18:54)

    • DICE Timer - Day 4 - ICE BATH 2 minutes

    • Day 4 - Marcel Hof's Story (1:56)
  • 7

    D.I.C.E Day 5

    • Day 5 - Introduction (1:16)

    • Day 5 - Practice (24:08)

    • Day 5 - Marcel Hof's Story (1:28)
  • 8

    D.I.C.E Finale

    • D.I.C.E End of the course (1:32)

    • Before you go..

Power of Breath

This technique will transform how you face stress, anxiety, and discomfort.