Welcome to your initiation into one of the most transformative wellness practices known to the modern world: ice bathing. I’m Jeff Daubney, a Pro-Vitality coach and co-founder of the ICCE Method (International Council on Cold Exposure), and today I’m going to walk you through the power, purpose, and practice of cold plunging—and how it can elevate your health, resilience, and longevity.
What is Ice Bathing?
Ice bathing, also known as cold plunging, involves immersing the body in cold water (typically around 50°F / 10°C for beginners) for a short period to stimulate physical and mental benefits. It’s not a trend—it’s a powerful tool to reset your nervous system, reduce inflammation, and supercharge your vitality.
The practice has roots in ancient traditions, from Finnish saunas to Japanese misogi rituals, and is now supported by modern science, elite performers, and health seekers around the globe.
Why the ICCE Method is Different
The ICCE Method combines cold exposure with intentional breathwork inspired by Wim Hof and freediving practices. It’s designed to regulate your autonomic nervous system, improve recovery, sharpen your focus, and build mental toughness—all through a repeatable, progressive framework.
We offer three pathways within the method:
Resilience Builder – for stress mastery and mindset
Recovery Accelerator – for athletes and movement recovery
Vitality Booster – combining sauna and ice for longevity and energy
The Science-Backed Benefits
Let’s break down what makes cold exposure so effective:
Mental Toughness: Exposure to cold trains your brain to stay calm under pressure, activating the prefrontal cortex and strengthening your willpower.
Nervous System Rewiring: You activate and train your vagus nerve, improving parasympathetic tone and stress resilience.
Hormonal Boosts: Cold plunging elevates norepinephrine, dopamine, and can naturally increase testosterone (especially when done before training).
Recovery & Inflammation: Decreases muscle soreness and systemic inflammation, accelerating post-exercise recovery.
Better Sleep & Mood: Endorphin release supports deeper sleep and a calmer mind.
Immunity: Cold shock proteins enhance cellular resilience and immune system activity.
Real Results: The Power of Cold
Let me give you an example: one of my clients, a founder of a $2.2 billion company, lost 44 pounds and nearly tripled his testosterone using my ICCE coaching, which included regular cold immersion and breathing protocols. His energy, focus, and overall health skyrocketed in less than 30 days.
Getting Started: Beginner Protocol
You don’t need an expensive tub to start. Here’s how:
Cold Showers: Begin with 30 seconds at the end of your morning shower. Gradually increase to 2-3 minutes over two weeks.
Ice Bath or Cold Tub: Once comfortable, immerse in 50°F (10°C) water for 2-3 minutes. Use nasal breathing and focus on slowing your exhale. As you advance, you may decrease the temperature and extend the time based on comfort and adaptation.
Post-Plunge Rewarm: Your rewarming strategy depends on the environment. If it’s cold outside, immediately remove wet clothing and warm up using a sauna, exercise, or warm beverages. If it’s warm (e.g., around 80°F), allow your body to rewarm naturally while staying dry and still.
The ICCE Method Flow
Here’s a breakdown of our 3 core protocols:
1. Resilience Builder
Water Temp: 50°F (10°C) for beginners; colder temps for advanced users
Duration: 1-2 minutes for starters, longer as comfort increases
Breathing: Inhale for 4 seconds, followed by a long exhale of 8–15 seconds. When your exhale is longer than your inhale, it signals to your brain and body that you are safe. This activates the parasympathetic nervous system—the rest and relax branch of the autonomic nervous system—bringing calm, clarity, and control even in discomfort.
Frequency: 2-3x/week
2. Recovery Accelerator
Water Temp: 50-55°F (10-13°C)
Duration: 5-10 minutes post-exercise
Breathing: Calm, nasal inhale followed by exhaling from the mouth
Frequency: 2-4x/week
3. Vitality Booster (Contrast Therapy)
Sauna: 80°C (176°F) for 10-15 minutes
Cold Plunge: 1-2 minutes at 50°F
Repeat: 2-3 cycles
Frequency: 1-2x/week or more
Take the Plunge: Work with Me
I coach clients worldwide through online and in-person programs, helping them tap into the full potential of cold therapy. Whether you’re an athlete, entrepreneur, or parent trying to reclaim your energy, the ICCE Method is adaptable and transformational.
Visit JeffDaubney.com to:
Book a 1-on-1 cold coaching call
Join an upcoming retreat
Download the ICCE Quick Start Guide
You can also follow my daily content and client stories on Instagram @JeffDaubney and YouTube.
Final Thoughts
Getting cold is about more than just temperature—it’s about transformation. When you step into the ice with intention, you awaken something primal, powerful, and peaceful within you.
The ice won’t lie to you. It won’t let you cheat. It will show you what you’re made of—and help you become who you’re meant to be.
So what are you waiting for? The cold is calling. Answer it.
