Dips

What to expect

Ice baths and breathwork in the heart of Amsterdam

Every month we gather at one of Amsterdam's local waterways for an ice bath session. We start with guided breathwork to prepare your body and mind, then take the plunge together. Afterwards, we warm up with hot drinks and good conversation. It's a few hours of your morning that will shift your entire week.

No experience needed. First-timers are always welcome and we'll guide you through everything. The cold is the easy part — showing up is the hard part.

Dip Club Amsterdam group ice bath session

The details

A typical dip session

Duration: 2-3 hours on a Saturday or Sunday morning
Location: Rotating Amsterdam waterways and swimming spots
Group size: 10-20 people per session
What to bring: Swimwear, towel, warm clothes for after
Cost: Free — just show up

Why it works

The science behind the shiver

Cold Exposure

Cold water immersion activates your sympathetic nervous system, releasing norepinephrine and boosting dopamine levels by up to 250%. Regular cold exposure improves circulation, reduces inflammation, and trains your body to manage stress more effectively. Over time, you build resilience — not just to cold, but to discomfort in general.

Heat Exposure

The contrast between cold and heat is where the magic happens. Heat exposure through sauna or warm-up sessions increases heart rate, promotes blood flow, and triggers heat shock proteins that repair damaged cells. Alternating between hot and cold creates a cardiovascular workout that strengthens your heart and immune system.

Breathwork

Controlled breathing is the bridge between mind and body. Before every dip, we practice techniques that oxygenate your blood, calm your nervous system, and prepare you to stay present in the cold. Breathwork reduces cortisol, improves focus, and gives you a tool you can use long after the session ends — in stressful meetings, difficult conversations, or sleepless nights.

Preparation

How to prepare for your first dip

No cold water experience needed. But a little preparation goes a long way — both physically and mentally.

Start at home: End your daily showers with 30 seconds of cold water. Build to 1-2 minutes over a few weeks.
Practice breathing: Try box breathing (4 seconds in, 4 hold, 4 out, 4 hold) to calm your nervous system. This is your main tool in the water.
Eat well beforehand: Have a solid breakfast. Your body burns calories to stay warm — give it fuel.
Bring warm layers: The after-dip is as important as the dip. Bring a hat, warm socks, a thick hoodie, and a hot drink in a thermos.
Don't force it: Your first time, even 30 seconds in the water is a win. You set the pace, not the group.
Come with an open mind: The cold is a tool. The community is the reward.