Die podcast over routines #27 Koudetrainer Ewout Staartjes over helende kou
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Feb 17, 2026 Ewout Staartjes, author trained in Russian and Ukrainian cold traditions, teaches winter swimming and immersion rituals. He discusses ritual structure, breathing and warming techniques. Short cold exposures, contrast training and safety tips are covered. Practical protocols for beginners and when to avoid cold training are highlighted.
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Heat-Cool Metaphor For Resilience
- The Russian term for cold training links body, mind and 'steel' to express strength that is both hard and flexible.
- Ewout Staartjes says this metal-heat-cool metaphor captures how controlled heat then brief cold builds resilient bodies.
Siberian Initiation Into Ice Immersion
- Ewout first experienced Siberian ice-water immersion during a winter training with Vladimir Kalabin in Novosibirsk.
- He kept that ritual for 23 years and still performs it every morning as part of his training.
Warm Before, Activate After Cold
- Prepare warm before brief cold exposure and then reactivate heat with breathing and movement after the cold.
- Ewout always starts warm, does a short cold immersion, then rebuilds warmth with pranayama and abdominal techniques.
