Breathing Correctly During a Cold Plunge

Our breathing is incredibly important, but most of us rarely pay attention to it. Many people breathe too shallowly and don’t use the full capacity of their lungs. The diaphragm is the key muscle in breathing: when it contracts, it expands the lungs together with the rib muscles. Since the lungs themselves have no muscles, this combination creates negative pressure and allows you to take in a large amount of air. Healthy diaphragmatic breathing is therefore essential for overall well-being.

Why Is Correct Breathing Crucial in Cold Plunging?

When cold plunging, you should try to calm your breathing to avoid palpitations and shortness of breath. This is the body’s automatic reaction to the extreme cold. By calming your breathing, you can activate the parasympathetic nervous system and reduce this stress response. This makes the cold easier to tolerate and allows you to stay in the water longer.

The most important breathing exercise during a cold plunge is simple: calm, steady breathing for the first 30 seconds. This signals to your body that everything is safe and helps you transition through the initial shock of the cold. Is that it already? In principle, yes, this is the most important step in getting through cold plunging well.

Cold Plunge Breathing Techniques: Wim Hof / Tummo

If you want to go further, there are specific breathing exercises that can help reduce discomfort and extend the time you can stay in the water.

One of the best-known breathing techniques is Wim Hof breathing, which originates from a Buddhist meditation practice of Tummo. The method uses controlled hyperventilation to increase oxygen levels in the blood while lowering carbon dioxide. This can cause tingling in the hands and feet or lightheadedness: sensations that may feel unusual at first but become manageable with practice.

How the Wim Hof / Tummo Method Works

• Find a comfortable position. Sit upright or lie down.
• Phase 1 (Active breathing): Inhale and exhale deeply 30–40 times without pausing. Ideally, breathe in through your nose and out through your mouth. Don’t pause between your breaths, but try to establish a steady rhythm.
• Phase 2 (Breath retention): After the final exhale, push out all the air and hold your breath as long as possible (at least 15 seconds, aiming closer to one minute). With practice, retention time increases, and you may feel your heartbeat intensify, warmth spreading, and tingling in your extremities.
• Third phase: Take a deep breath, hold it for about 15 seconds, and release.

After you have gone through these 3 phases, you repeat this cycle two more times (three in total). You can also do it just once or four times; this decision should be based on your comfort level.

As soon as you have completed the breathing exercise, return to your “normal” breathing and get into an upright position if you are lying down. Take 1-2 minutes to recalibrate before entering the cold plunge.

What Do the Studies Say?

Research from the University of Nijmegen in the Netherlands suggests that conscious breathing can influence the sympathetic nervous system. This allows short-term performance boosts by increasing oxygen levels in the blood, which may improve endurance and even mental focus.

However, counter-studies note that there is no conclusive evidence that breathing techniques like Wim Hof strengthen the immune system. The main proven benefit remains stress regulation and enhanced tolerance to cold.

Conclusion

Proper breathing is vital, not only in daily life but especially during a cold plunge. The simplest and most effective method is calm, steady breathing, particularly in the first moments in the water. While advanced techniques like Wim Hof breathing can enhance your experience, you don’t need them to benefit.

You can go cold water swimming without hyperventilation. I sometimes do this when I have the time and the peace. Many cold plungers find that deliberately entering the water slowly and focusing on calm breathing is just as effective. Whether you keep it simple or explore structured methods, correct breathing helps you stay grounded and get the most out of your cold plunge.