Workshops
Cold. Hot. Nice. — Guided.
Ice bath, breathwork, steam sauna and contrast therapy workshops for athletes, sports teams, companies, retreats, gyms and groups across Nairobi and Kenya.
What participants experience
A NiceBaths workshop is a guided 2–3 hour journey. We begin with grounding and breathwork, move into a steam sauna round, transition into the cold plunge, and cycle through hot–cold contrast with integration time. You leave warmer, calmer and clearer than you came in.
- Welcome circle and intention setting
- Guided breathwork — pacing breath for calm and CO₂ tolerance
- Steam sauna rounds to warm through and downshift
- Cold plunge coaching — entry, breath, time, exit
- 2–3 contrast cycles with integration between rounds
- Closing reflection and aftercare guidance
Benefits of guided contrast therapy
Heat, cold and breath are powerful tools individually. Combined in a guided, paced container they become a complete nervous system reset — physical recovery and mental clarity in the same session.
Breathwork benefits
Conscious breathing techniques downshift the nervous system, improve CO₂ tolerance and prepare the body for cold exposure. Participants learn breath patterns they can use any day — before training, before sleep, before high-pressure moments.
Ice bath benefits
Brief, controlled cold exposure may support perceived recovery, mood, alertness and resilience. Participants learn how to enter the cold calmly instead of bracing — a transferable skill for stress.
Heat & steam sauna benefits
Sauna rounds increase circulation, encourage sweating and trigger heat-shock responses that have been studied for cardiovascular and recovery markers. The humid steam environment also supports muscle relaxation and downregulation.
Nervous system reset
Alternating heat, cold and conscious breath is one of the fastest ways to interrupt a stuck stress response. Many participants report sleeping deeply the night of a workshop.
Sports recovery
Designed for runners, footballers, rugby players, CrossFit and Hyrox athletes — contrast cycles support post-training recovery without replacing sleep, nutrition or programming.
Mental resilience
Voluntary discomfort is a rehearsal for involuntary stress. The skill is not toughness — it is staying with sensation, regulating breath and choosing response.
Team building & corporate wellness
Companies use NiceBaths workshops as offsite experiences, leadership team rituals and quarterly wellness days. Shared discomfort and shared calm bonds teams faster than another meeting.
Stress reduction
Two to three hours of guided breath, heat and cold leaves most participants visibly calmer, lighter and clearer — a reset that compounds when practiced regularly.
Who books NiceBaths workshops
Athletes & sports teams
Runners, rugby clubs, football teams, Hyrox athletes, CrossFit boxes, gyms and martial arts groups. Recovery sessions and mental-resilience training.
Companies & corporate teams
Leadership offsites, quarterly wellness days, team building experiences and burnout prevention programs.
Retreats & lodges
Wellness retreats, yoga centres, safari lodges and boutique hotels adding a flagship guest experience.
Private groups
Birthdays, friend circles, family groups and curious first-timers wanting a guided introduction.
For Sports Teams
Recovery workshops for Nairobi sports teams and Kenyan athletes
We run dedicated recovery and mindset workshops for rugby clubs, football teams, marathon and trail runners, Hyrox competitors, CrossFit boxes, gyms and individual athletes across Nairobi and Kenya. Contrast therapy supports perceived recovery, sleep and the mental composure that decides close games and long races.
Facilitated by Hannes Bend
Hannes Bend has guided breathwork, ice bath and wellness workshops across East Africa, Europe and the US. His work bridges contemplative practice, performance science and accessible group facilitation.
Learn more about Hannes' breathwork and wellness work at happyhere.live.
Testimonials
Trusted by teams, creatives, wellness communities and organizations.
Workshops and guided recovery sessions led by Hannes Bend combining breathwork, mindfulness, recovery and nervous system reset practices — the same approach now delivered as Nairobi wellness workshops, corporate wellness experiences across Kenya, sports recovery sessions, breathwork workshops and sauna and ice bath workshops.
ThoughtWorks Inc.
NYC Office
Hannes is an extremely approachable and calming force. His guided meditation/breathing exercise changes one's perspective on breathing exercises after just the very first session. In a matter of moments, I was able to forget what I was worried about for the day, let go of my stresses and focus on what my body needed of me. The session, although not too long, gives you a deep understanding of the importance of breath and provides shifts in how you are feeling. I felt energized, warm, tingly, and all around good after our 20-minute breathing session. The feelings along with the proven health benefits of this type of breathing lead one to realize there is no downside. I highly recommend this method and if you have the privilege of Hannes guiding you through it then you are even better off.
apexart
Lower Manhattan
His breathing sessions were well intended, gently guided and received great reviews. Our apexart team enjoyed a breathing session he offered internally very much. His sessions and art practice alike make highly complex contents simple. His multidisciplinary practice is unique and in my opinion of great value for society and the next generation. He is a fountain of fresh ideas, has a curious mind and a personal background in the content he works with.
NYC Office of Chief Medical Examiner (OCME)
Workshop survey — 15 participants
Survey of 15 participants of workshop state: Strongly Agree with Extremely satisfied with overall quality of workshop and instructor. “Very relaxing. Thank you.” “Amazing. Very well done. Instructor was great.” “I wish this was a bigger priority for all departments.”
Beam Center NY
Beam Camp
Breathing helps us ground, feel our center, bring goodness in and spread love out. To see our community at Beam Camp participate in exercises which promote self care was an incredible experience to witness.
"Recovery should feel powerful — and nice."
"Teams leave calmer, more connected and more energized."
"Breathwork, heat and cold create memorable group experiences."
"Wellness experiences people actually remember."
Nervous system recovery, contrast therapy workshops, team wellness retreats Kenya, recovery experiences Nairobi.
Book a workshop
Tell us about your team, retreat or group on WhatsApp — we'll propose dates, format and pricing.
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Need help choosing your NiceBaths setup?
Tell us your space, budget and goals — we'll help you choose the right ice bath, jacuzzi, steam sauna or full contrast therapy setup.
+254 704 277 927 · Nairobi, Kenya