cold exposure paired with breathwork has been found effective in a range of physical and mental aspects.

we’re always breathing, yet we’re mostly unaware of its tremendous potential. heightened oxygen levels hold a treasure trove of benefits, and the specialized breathing technique of the wim hof method® unearths them all: better quality of sleep, more energy, faster recovery from physical exercise, reduced stress levels, and an augmented immune response that swiftly deals with pathogens.

frequent exposure to cold is linked to a number of different health benefits including the buildup of brown adipose tissue and resultant fat loss, reduced inflammation that facilitates a fortified immune system, balanced hormone levels, speeds up metabolism, improved sleep quality, and the production of endorphins— the feel-good chemicals in the brain that naturally elevate your mood.

both cold exposure and conscious breathing require patience and dedication in order to be fully mastered. armed with focus and determination you are ready to explore and eventually master your own body and mind.

registering for an event is simple. all you need to do is purchase a pass thru the website from your computer or phone.

1. go to the events page (pittsburghtub.club/events).
2. choose the TubClub™️ event(s) that you wish to attend.
3. add to cart. 
4. checkout.
5. your pass(es) will be emailed to the address(s) provided. 
6. use the pass(es) to check-in at the event(s).

yes! we know you may be unsure and apprehensive about attending so we offer a one-time complimentary pass for anyone interested in taking a chilly dip with us. simply click on the ‘GET A FREE PASS’ button at the bottom of every page or the ‘FREE PASS’ button in the top right corner of the website. fill out your information on the popup form, and click ‘SUBMIT’. we will then email you with instructions on how to redeem your voucher. 

we accept all major debit and credit cards, plus paypal and venmo for online purchases. 

we ONLY accept cash payments for purchases on-site.

at TubClub™️, the safety and well-being of our participants are our utmost priorities. we take pride in creating unique and memorable experiences for our attendees. however, certain events hosted by TubClub™️ involve activities that pose potential risks and are not suitable for minors, including but not limited to ice baths, fire, sauna, and extreme temperature exposure.

the nature of these activities aren’t exactly child’s play and this makes it challenging to provide adequate supervision and ensure a safe environment for children. 

as a result, TubClub™️ has made the decision not to permit minors (individuals under the age of 18) to participate or attend events that feature these activities. we firmly believe that this policy is essential to ensure the safety and security of all event participants.

it is recommended to bring the following:

–TubClub™️ event pass (purchase here)

-towel

-swimsuit

-change of warm clothes

-water bottle

-yoga mat (for use during breathwork)

there is often a food truck on-site, which accepts most forms of payments. the food truck is NOT affiliated with TubClub™️ and operates independently.  

we have single-person changing tents for you to use at anytime during the session. the tents are completely private and and fully covered. it is basically a 3 x 3 foot wide, 6 foot tall room that is made out of tent material. participants are able to lock the tent from the inside as well for complete peace of mind. 

the general consensus from researchers is that the ideal length of an ice bath is 10-15 minutes. this maximizes the cryotherapy benefits of cold water immersion without inducing excessive stress or putting tissues at risk of frostbite or the body at risk of hypothermia. We typically recommend sitting for 2-5 minutes for your first time and then building from there.

there is also another way to gauge your sit, and this is what we call breaking down the 4 walls:

1^st wall: immersion. just getting into the ice bath. proving to yourself that you can do hard things.

2^nd wall: finding your breath. this means gaining control over the intense sensation of the cold sweeping thru your body. it can take your breath away and your body will try to trick your brain into short, fast, shallow breaths, which can induce panic. it’s important to focus your mind on slowing everything down. by turning off your fight or flight response and settling into your power you can then begin to become one with the elements. 

3^rd wall: cold threshold. the cold will seem to keep elevating in your body, and it may seem like it will never stop. but it will. and when it does, the cold plateaus as your internal systems activate and endorphins kick in.

4^th wall: inner reflection / zen. at this point the cold no longer has control over you and you can begin to dive deeper into your meditative zone and channel energy to warm yourself. this is the true depth of the practice and sometimes takes multiple sessions to begin experience and many sessions to master. 

at the beginning of each TubClub™️ event, we perform 3-4 rounds of a holotropic breathwork method devised by the ‘iceman’ wim hof. holotropic breathwork is a practice that involves controlling and quickening breathing patterns to influence your mental, emotional, and physical states. it was derived from a spiritual framework but is also a trademarked activity that has become increasingly popular among those seeking to explore a unique process of self-healing to attain a state of wholeness.

essentially the process starts with an deep inhale through the nose or mouth, and exhale unforced through the mouth. fully inhale through the belly, then chest and then let go unforced. repeat this 30 to 40 times in short, powerful bursts. you may experience light-headedness, and tingling sensations in your fingers and feet, but that’s ok!

wim hof method:

1. find a comfortable position.
2. breathe in deeply through the nose and into the belly.
3. exhale, then immediately breathe in again.
4. take 30–40 such breaths.
5. hold the breath until getting the urge to breathe again.
6. inhale deeply and hold for 15 seconds.
7. repeat 4–5 times.

the entire breathwork session usually takes about 15-20 minutes to complete.

once you are ready to get out of the ice bath, don’t rush (as you may slip). take your time. dry off and do some controlled body movements to help with the numbness of your ice bath. most people find it takes around 20 minutes to get back to “normal” after sitting for 5 minutes. the longer you sit, the longer your recovery time. if you do feel chilled, a warm tea or coffee can help speed up the process. wait a few minutes for your blood flow to return to normal before you approach the fire to avoid any potential nerve damage. 

cold water immersion raises blood pressure and increases stress on the heart. studies have shown this is safe for healthy people and the effects are only temporary. like with any high-intensity activity, there are certain risks associated with performing them. check with your doctor beforehand, as ice baths can have negative and potentially dangerous effects on people who have certain medical conditions:

heart disease. high blood pressure. diabetes.

it is NOT recommended to sit in an ice bath if you are pregnant or nursing.