Breathing correctly during ice bathing

How to get the most out of your cold session

Cold body, clear mind, but only if you breathe properly.
Ice bathing is booming. Whether for stress reduction, mental strength, or faster recovery. But the true 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 catches. Exactly here it is decided whether you just feel cold or come into a completely new energy.
Because: those who breathe consciously specifically activate calm, focus, and regeneration.

Before ice bathing: The 3-phase breathing technique
You apply this breathing technique before entering the ice bath to prepare yourself mentally and physically in the best way.

Phase 1: The breath flow
Breathe deeply in and out 30–40 times. Nose in, mouth out. Without pause.
Goal: Recharge oxygen, activate your system.

Phase 2: The breath hold
After the last breath you exhale completely and hold your breath.
As long as the natural urge to inhale comes.
At first 30–45 seconds, later often over one minute.
You will feel warmth, tingling, and a calmer heartbeat.

Phase 3: The power breath
When you inhale again, hold your breath for 15 seconds.
This way your body stores the energy and you find inner calm.

Tip: Repeat the 3 phases 2–3 times before stepping into the ice.

During entry: Breathe deeply, exhale long

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

Expert tip:
The ice bathing coach and Wim Hof trainer Benedikt Held recommends:

“If you are in the water, concentrate only on long exhales, that is the direct way to control.”

Common mistakes when breathing in the ice

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

Your breathing is your strongest tool

Not the temperature decides, but your breath.
If 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 anytime: at home, flexible and safe.

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