Ice Bath Immersion
25 Hour Facilitator Training
Four Days / Three Nights at the Source Retreat in the Douro Valley, Portugal
Thursday, Aug 7th - Sunday, August 10th, 2025
with Esperanza Eusebio + Assisted by Eva Hamilton
Welcome to Ice Immersion, a comprehensive training program introducing you to the benefits, techniques, and science beneath intentional cold-water exposure. Offered in the natural beauty of the Douro Valley, our four-day facilitator training explores not only how to safely perform ice baths, but also how to facilitate them with confidence and care.
Learn how cold exposure can help you regulate your nervous system to manage stress, build resilience, promote recovery, and deepen your mind-body connection. Including 25 hours of training and two guided ice-baths, this program offers the tools and knowledge to deepen and expand your personal practice and professional facilitation of ice bath immersion. From preparation and safety protocols to integration and aftercare, you'll uncover the knowledge and skills to safely support students using the tools of somatic movement, mindfulness, breathwork, and cold water practices.
Enjoy three nights of accommodation (Thursday to Sunday) in a retreat setting, including nourishing meals and a guided hike to a small waterfall of a Douro tributary to practice breathwork and plunge into the serene setting of the valley. Whether you’re a wellness professional or focused on personal well-being, this training offers a structured approach to find calm in the cold.
Your ice bath journey starts here...
About Cold Water Immersion
Cold exposure is a powerful wellness practice that involves immersing your body in an ice bath for a short period of time.
This practice of cold exposure has been used for centuries to help reduce inflammation, enhance physical recovery, and improve mental clarity. Athletes and wellness enthusiasts have long relied on ice baths to speed up muscle recovery, increase endurance, and elevate their overall well-being.
But beyond these physical benefits, the experience of an ice bath has an equally profound effect on the mind - it builds mental resilience, sharpens focus, and strengthens your ability to handle stress with calm and composure.
Our Ice Immersion Facilitator Training takes this experience a step further, combining the physiological benefits of cold immersion with the mindfulness of somatic movement and breathwork. This unique approach helps you not only improve physical and mental health but also cultivate a deeper connection to your body and inner self.
Whether you're new to cold exposure or looking to deepen your understanding, our training is designed to guide you through this transformative practice safely and effectively.
Benefits of Ice Bath
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Mental Resilience & Stress Adaptation | Builds the mind’s capacity to handle stress and stay calm in challenging situations
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Reduced Inflammation & Pain Relief | Helps decrease muscle and joint pain
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Enhanced Recovery & Performance | Speeds up muscle recovery by reducing lactic acid build-up
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Improved Circulation & Cardiovascular Health | Encourages blood flow and strengthens blood vessels
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Boosted Metabolism | Activates brown fat, which burns calories to generate heat, supporting weight management and increasing energy
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Dopamine Release & Mood Enhancement | Triggers a rush of dopamine and other “feel-good” chemicals, elevating mood and sense of well-being
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Additional Benefits | May support immune response, improve sleep quality, heighten focus, increase energy and vitality, etc
About The Ice Bath Facilitator Training
This four-day program offers a comprehensive exploration of cold exposure practices, focusing on managing stress, building resilience, and understanding the nervous system. Daily sessions include somatic breath and movement classes, informative training on the science of cold immersion, two guided ice baths, and hands-on facilitation practice. Participants will learn the methodology and models of structuring ice bath experiences, from preparation and safety protocols to aftercare and integration.
Our ice bath training program covers all aspects of cold immersion, from foundational knowledge to advanced facilitation techniques. Here’s what you’ll gain:
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Introduction to Cold Immersion | Understand the philosophy and foundations of ice bath practices, including their growing role in wellness, athletic recovery, and mental resilience.
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Benefits of Cold Exposure | Explore the physical, mental, and emotional benefits of ice baths, from reducing inflammation and boosting energy to enhancing stress resistance and promoting overall well-being.
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Origins and History of Cold Immersion | Learn about the cultural roots and ancient practices that used cold exposure for health, spirituality, and resilience, connecting with a tradition that has spanned centuries.
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The Nervous System & Cold Exposure | Gain insights into how cold immersion affects the autonomic nervous system, helping regulate the body's stress response, improve circulation, and enhance mental focus.
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Safety and Contraindications | Learn crucial safety guidelines and understand contraindications to ensure safe and effective practices for different individuals, minimizing risks for those with health concerns.
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Cold Immersion Process | Master the techniques and protocols for safe ice bath immersion, including optimal temperature, timing, body positioning, and best practices for maximum benefit.
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Preparation & Safety Protocols | Discover methods to physically and mentally prepare yourself or your clients for ice baths, setting the stage for a successful and positive experience.
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Guided Breathwork Techniques | Practice specific breathwork techniques that can be used before, during, and after our cold plunge experience to calm the mind, manage stress, and focus energy.
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Facilitation Skills | Develop essential skills for guiding groups and individuals, including cueing, observation, providing feedback, and supporting participants through the physical and emotional challenges of cold exposure.
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Integration & Aftercare | Learn how to lead aftercare practices to support recovery and help participants integrate the experience, ensuring they leave feeling grounded, balanced, and empowered.
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Trauma-Informed Guidance | Gain trauma-informed skills to create a safe, inclusive space that respects individual boundaries, making cold immersion accessible and supportive for people with varying levels of comfort.
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Business Models & Applications | Explore different business models and practical applications for adding ice bath facilitation to your offerings, from workshops and retreats to private sessions, expanding your reach and impact.
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Douro Valley Hike | The training also includes a guided hike to an old Roman bridge and tributary of the Douro River, where you’ll experience a cold plunge in a natural pool and a small waterfall. The hike is moderate in difficulty (with a steep incline on the return journey), so we'll focus on sustainable breathing practices on the way.
By the end of this training, you’ll be equipped with the knowledge, techniques, and skills to safely facilitate ice baths, create impactful experiences, and build a sustainable practice in the growing field of cold immersion. Following the in-person program, you'll also complete and submit a case study assignment to receive your final certificate and receive the support of a one-on-one follow-up call with your guide.
Our Course Curriculum Includes:
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Three nights accommodations
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Daily nourishing meals and snacks
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20+ hours of guided practice and lectures
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Includes two guided ice baths per participant
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Course manual and source swag bag
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One post-training 30-minute private call with your guide
Who is this Training / Retreat for?
Whether your intention is to share ice bath immersion with your community or to find more equilibrium within your own nervous system, you are welcome here. Our ice bath training is designed for anyone looking to expand their wellness skills, build resilience, and guide others through powerful transformative experiences. Whether you’re a wellness professional or an individual seeking personal growth, this training offers tools to elevate your practice and enhance your impact. Our Ice Immersion is open to:
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Certified Yoga Teachers | Cold immersion offers a unique way to build mental resilience and deepen body awareness, which complements the mindfulness and discipline of yoga. Ice bath training allows yoga teachers to expand their offerings with practices that enhance both physical and mental well-being for their students.
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Wellness Coaches and Retreat Leaders | For wellness professionals, adding ice bath facilitation enables a new, in-demand offering that promotes health, mindfulness, and emotional strength. Ice baths are also powerful additions to retreat programs, offering participants a memorable experience that promotes bonding, personal growth, and mental clarity.
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Personal Trainers | Ice baths are well-known for their physical recovery benefits, making them an excellent addition for trainers who want to support clients’ performance and recovery. This training enables fitness professionals to guide clients through ice baths safely, enhancing their recovery and resilience.
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Athletes | For athletes, learning to manage discomfort and build mental resilience is key. This training provides athletes with the tools to incorporate cold exposure into their recovery and mindset practices, boosting physical endurance and mental toughness.
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Breathwork Facilitators | Cold exposure and breathwork go hand-in-hand, with breathwork playing a crucial role in managing stress during ice baths. This training equips breathwork facilitators with the skills to incorporate cold immersion into their sessions, enriching their practices with an additional layer of depth and intensity.
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Individuals Seeking Personal Growth | If you’re looking to strengthen your ability to handle stress, challenge your comfort zone, or benefit from the many other aspects of ice baths, this training is for you. Learn practical, science-backed techniques to manage stress and build a safe self-practice of exposure.
Ice Bath Contraindications |
Ice baths can be highly beneficial, but they are not suitable for everyone. This program is not recommended for individuals with heart conditions, high blood pressure, circulatory disorders (like Raynaud’s), or respiratory issues such as severe asthma. Pregnant individuals, those with epilepsy, seizure disorders, ataxia, cold sensitivity (like cold urticaria), diabetes, vertigo, fainting conditions, Crohn's disease, or a history of severe anxiety or trauma should also avoid participation. Additionally, anyone recovering from recent surgery, injury, or managing a serious chronic illness should consult a doctor before joining. If you’re unsure, it’s best to seek medical advice to ensure cold immersion is safe for you. You can also send us a message to discuss if this program is right for you.
Training Dates + Travel Details
Training Dates | The course runs from Thursday, August 7th - Sunday, August 10th, 2025
Location | The Source Retreat is located in a small town in the Douro Valley, centered between the larger towns of Mesao Frio and Peso Da Regua. In advance of the immersion, we will be in touch to help you to plan your journey here.
Check-in | Please plan your travel to arrive between 10 - 11am on Thursday, August 7th, 2025
Check-out | Please plan to depart between 4:00pm - 5:00pm on Sunday, August 10, 2025
Traveling to the Training | Flights and travel to the training are not included in your retreat package. The closest international airport to the retreat is in Porto. Guests may choose to take a train from Porto to our closest train station called Rede where we can collect you. Otherwise we can also help connect you with shuttle services to arrange a drive from Porto to the retreat.
About Your Guide
Esperanza Eusebio
Esperanza Eusebio
Ice Bath Facilitator
Yoga Teacher, Retreat Leader
& Owner of the Yoga Barn
Esperanza Eusebio is originally from Mexico, she is a certified SHERPA Breath and Cold guide, and she starts to dive into her cold exposure journey in 2021. Her reason was to help her body acclimatize to the cold Canadian winter.
Esperanza started experimenting with cold plunging in Lake Rosalind Ontario, where her studio yoga barn is located. With more than 13 years of experience with pranayama breathing as a yoga educator and studio owner, her curiosity guided her to join and practice different workshops experiencing, elemental breathwork, holotropic breathing and conscious connected breathwork.
In 2023 she hosted the SHERPA team at the Yoga Barn where she completed her training. Esperanza has been guiding a few group workshops, and international retreats, guiding individuals through their journey with cold exposure.
Since practicing cold exposure, Esperanza started to shift and help her body during the cold winter months and she has successfully avoided SAD (seasonal affective disorder) since the winter of 2021.
Welcome to the Source
Housed in a beautifully restored 400-year-old Quinta (vineyard estate), our retreat offers guests a unique blend of history, nature, and modern comfort. Also known as Quinta do Outeiro, our home is nestled in the small village of Cidadelhe, overlooking the rolling hills and surrounded by grape vines and olive trees.
Take in the endless landscapes while wandering through the vineyards or get back to our simple roots by picking lemons or oranges in the gardens. Enjoy meals by the fire in our medieval dining room and practice under the starry constellations painted across the yoga room ceiling. Slow down. Rest in the hammocks or lounge by the plunge pool before withdrawing to your shared or private room.
We have poured seven years of love and labour into creating this space for you. Join us to rest and reconnect with your inner self in a truly unique and special place.
Swipe to See our Retreat Rooms
Roma | Pomegranate Quad Room (4 guests)
Shared room with two bunk beds and an en-suite bathroom
Training Investment
Your training/retreat package includes:
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Course Tuition | Comprehensive instruction and guidance from our experienced teachers.
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Three Nights of Accommodations | Spend three nights/four days at the Source. Out thoughtfully designed, cozy guest rooms each have private en-suite bathrooms and lots of storeage, offering a relaxing retreat atmosphere.
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Three Delicious Daily Meals | Nutritious and satisfying meals prepared fresh, with seasonal and locally-sourced ingredients.
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Fruit, Tea, Coffee, and Water | Available throughout the day to keep you refreshed and energized.
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Ice Bath Facilities | Including two ice baths on site (and sauna coming in 2025)
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Source Retreat Amenities | Enjoy access to our serene amenities, including a refreshing plunge pool and peaceful outdoor spaces.
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Fully Equipped Yoga Space | A dedicated, fully-kitted yoga studio with all the props you’ll need for practice.
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Full-Color Printed Manual & Course Materials | High-quality printed materials to support your learning and practice during and beyond the retreat.
YTT packages and prices reflect our accommodation options:
Roma | Pomegranate Quad Room (4 guests)
Shared room with two bunk beds and an en-suite bathroom | €1200 per guest
Figo | Fig Triple Room (3 guests)
Shared room with three single beds and an en-suite bathroom | €1250 per guest
Limao/Laranga | Double Rooms (2 guests)
Shared room with two single beds or one king bed and en-suite bathroom | €1300 per guest
Azetona/Uva | Private Room (1 guest)
Private room with double bed and en-suite bathroom | €1400 per guest
Protea Suite | Deluxe Room (1-2 guests) | €1400 per guest
Private room with four-poster double bed and bespoke en-suite bathroom | €2400 per guest
Casa Verde | Deluxe Room (1-2 guests) | €1500 per guest
Private studio in the garden including a vintage double bed, en-suite bathroom, and kitchenette | €2400 per guest
Prices increase May 1st, 2025 | Save your space with a €500 deposit. See our full booking process below.
Sign Up + Step In
Train & Retreat at the Source in Portugal
Your first step is filling our our YTT Application form (below). Then we will be in touch with a course information package and more info or options regarding room availability. If accepted into the training, you will then receive an invoice to pay your booking deposit. Once paid, your space is officially reserved in the program.
The Fine Print
Booking Process | To place your booking for one of our trainings or retreats you must fill out the relevant booking form. Once we receive the booking we will get back to you with availability and an invoice to pay a deposit of 500€. The deposit is non-refundable. To pay your remaining balance, there are two options:
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(1) Payment in Full | Must be paid within 60-days of your original booking or at the latest 60-days before the start of the retreat/training.
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(2) Payment Plan | We understand that our retreats and trainings are meaningful investments. If you’re booking in advance we’re happy to discuss a payment plan to support you. Please note that failure to comply with a payment plan may lead to losing your deposit and place and that all payments must be received prior to 60-days before the retreat/training. Please feel free to reach out to explore options.
Payment Methods | Payment may be made by bank transfer in EURO, GBP, USD or CAD. We may also offer the option to pay via debit or credit card through a secure invoice link. Please note that in this case, a 2.9% surcharge will apply to cover processing fees.
Cancellation more than 60-days before the Retreat/Training | No deposit refund. However, if we (or you) manage to find someone to fill your spot, the €500 deposit may be transferable towards a future retreat or training within 2 years subject to availability.
Cancellation less than 60-days before the Retreat/Training | No refund of either the deposit or any other of the amounts paid (whether by payment plan or paid in full). However, if we (or you) manage to find someone to fill your spot you can choose either (A) a refund, minus the deposit, or (B) the full value as credit towards a future retreat or training within 2 years subject to availability.
Other Cancellation | Please see our full terms and conditions and cancellation policies here.
Travel | Transportation and transfer to the retreat are not included in your training/retreat package. In advance of the retreat, we will provide more information on options including train routes and private shuttles. We also advise that you take out travel insurance and please do not book your flights or travel arrangements until we confirm sufficient attendance for the training/retreat to proceed. For our Ice Immersion, we will update you by: May 1st, 2025
Certification | To graduate from the course and receive a certificate, students are required to attend all training hours and submit all mandatory assignments. This will include passing a practical facilitating assessment, submitting a case study, and attending a follow-up call.
Animals | Please read about our retreat center and understand that while animals are not allowed in guest rooms, our dog and cats may be present inside the house and on the retreat grounds.
Application Questions? |
Please reach out to us directly at sourceytt@gmail.com
FAQ's
Do I need prior experience with ice baths? No prior experience with ice baths is required. This training is designed for beginners as well as those with some exposure to cold immersion. We’ll guide you step-by-step through the process, ensuring you’re comfortable with each stage and helping you build confidence in your own practice and when facilitating for others.
What can I expect to learn? You’ll learn the science and benefits of cold immersion, how to safely guide ice bath sessions, techniques for breathwork and stress management, facilitation skills, and aftercare practices. You’ll also explore how to integrate ice baths into your wellness offerings and create a transformative experience for your clients.
Is accommodation and/or food included in my training package? Yes, this program includes three nights of accommodation and meals during your stay. Each of our guest rooms has been kindly considered, with comfortable beds, en-suite bathrooms, and thoughtful storage for a relaxing stay. Within the historic walls of our 400-year old Quinta, you'll feel at home in both its rustic charm and modern comforts. You'll also feel nourished by our menu, including locally sourced ingredients (as much as possible from our own garden and orchards). Our cooking is primarily plant-based and carefully crafted to support your energy levels throughout the training and we are happy to accommodate specific requirements. With room and board included, you can fully immerse yourself in the learning experience without worrying about any extra arrangements.
Is the hike to the Douro tributary required? The hike is optional but definitely recommended for those seeking a deeper immersion experience. It’s a moderate hike, and while it does involve a steep incline on the return, it offers a unique opportunity to practice sustainable breathwork and experience cold exposure in a natural setting. The hike adds a powerful element to the training, helping you connect with nature while enhancing your practice.
How physically demanding is the hike? The hike is of moderate difficulty, with a steep incline on the way back. It’s suitable for most people with a basic level of fitness, though we recommend checking your comfort level with walking uphill. The focus is on breathwork and staying present, so it’s not about speed or performance—more about applying the techniques you’re learning during the hike.
What should I bring to the training? Please bring comfortable clothing for the training, suitable for both indoor and outdoor activities. Bring one or two swimsuits for your plunge, as well as clothing that allows comfort and free movement for practice. For the hike, wear sturdy shoes, and bring a water bottle, sun protection, and layers for varying weather conditions. Towels will be provided.
What safety precautions are in place? Your safety is our top priority. We’ll guide you through each step of the cold immersion process, offering preparation techniques, breathwork practices, and clear safety guidelines. We'll also discuss contraindications and provide individualized support to ensure that everyone can participate safely and comfortably.
Can I facilitate ice bath sessions for others after completing this training? Yes! Upon completing the training, you will have the skills and confidence to facilitate ice bath sessions for individuals and groups. You’ll be able to safely guide others through cold immersion, applying the techniques and practices you've learned to enhance their recovery, resilience, and overall wellness.
How will this training benefit my business? Adding ice bath facilitation to your offerings will differentiate you in the wellness space and attract clients looking for a unique, powerful recovery tool. Whether you’re a yoga teacher, personal trainer, or wellness coach, you’ll expand your services, helping clients build mental and physical resilience, while enhancing your professional reputation.
What certificate will I receive upon completion of this program? Upon completion of the Ice Immersion program, you will receive a certificate of participation, which acknowledges your understanding of the core principles, safety protocols, and facilitation techniques for cold exposure practices. While there’s currently no governing body or formal oversight for ice bath practitioners, many facilitators participate in training programs (like this one) that are rooted in well-established safety practices and knowledge from related fields like sports science, yoga, and wellness. This certificate reflects your commitment to the safe and informed practice of cold water immersion
What is not included in the training package? Your travel and transfer to the retreat are not included. Participants are responsible for arranging their own travel, but we are happy to help you plan your journey. Despite being surrounded by vineyards, wine and alcohol are also not included or served during the training period to support a clear and focused experience. Additionally, any personal expenses, such as souvenirs or extra snacks off-retreat, are not covered by the package. While we provide all necessary facilities, yoga props and course materials, please bring any specific items you may need for your personal practice. If you have any questions about what to pack or need guidance on travel arrangements, we will provide a packing list and our team is here to assist you every step of the way.