How to Breathe Effectively During a Cold Plunge

The goal of deep breathing is to create a “hypo-metabolic state,” where both your body and mind are at rest with minimal autonomic activity. This state counteracts stress and anxiety by triggering a calming response in the body through controlled breathing, encouraging a relaxation-induced muscle response. – Robert Fried, Clinical Respiratory Psychophysiologist

In the cold plunge, your breath becomes a key tool for managing the experience. Before stepping into the ice bath, take a few intentional breaths in and out through your nose.

Enter the water on an exhale, then aim for a breathing pace of 5-8 breaths per minute. This rhythm activates your parasympathetic nervous system, helping you stay calm and relaxed.

Focus on nasal breathing, quieting your mind, and connecting with your body’s natural process of temperature regulation.

The Wim Hof method emphasizes deep, rhythmic breathing:

1. Inhale deeply through the nose.

2. Exhale gently through the mouth.

3. Repeat this for 30 breaths.

4. On the 30th breath, exhale about 90% of the air and hold your breath as long as possible.

5. When you need to breathe, inhale fully and hold for 15 seconds before releasing.

6. Perform three rounds of this cycle.