Breathing Correctly During Ice Bathing

How to Get the Most Out of Your Cold Session

Cold body, clear head, but only if you breathe correctly.

Ice bathing is booming. Whether for stress reduction, mental strength or faster recovery. But the real key is often hidden: your breathing.

Why Breathing is So Crucial During Ice Bathing

At the first contact with ice cold water your whole body contracts. You want to get out, your breath stops. This is exactly where it is decided whether you just feel cold or enter a completely new kind of energy.

Because those who breathe consciously actively activate calm, focus and recovery.

Before Ice Bathing: The 3-Phase Breathing Technique

Use this breathing technique before getting into the ice bath to prepare yourself optimally both mentally and physically.

Phase 1: The Breath Flow

Breathe in and out deeply 30 to 40 times. In through the nose, out through the mouth. Without pause.
Goal: charge up with oxygen, activate your system.

Phase 2: The Breath Hold

After the last breath exhale completely and hold your breath.
For as long as until the natural urge to breathe comes.
At the beginning 30 to 45 seconds, later often over a minute.
You will feel warmth, tingling and a calmer heartbeat.

Phase 3: The Power Breath

When you breathe in again hold your breath for 15 seconds.
This allows your body to store the energy and you find inner calm.
Tip: Repeat the 3 phases 2 to 3 times before getting into the ice.

During the Entry: Breathe Deeply, Exhale Slowly

Once you are in the water you no longer need a technique, but you do need a clear focus.
Deep breaths through the nose, long exhalation through the mouth.
This calms your nervous system and prevents the typical stress reflex in cold water.

Expert Tip:

Ice bathing coach and Wim Hof trainer Benedikt Held recommends:
"When you are in the water focus only on long exhalations, that is the direct path to control."

Common Mistakes When Breathing in the Ice

• Shallow breathing
• Holding the breath when immersing
• No focus on the breath flow
• No preparation beforehand

Your Breathing is Your Strongest Tool

It is not the temperature that decides, it is your breath.
When you learn to breathe with the cold you get the best out of it.

Ready to Feel It Yourself?

With Arctic Plunge you can start your cold training at any time: at home, flexible and safe.
Experience cold at home now