The Best Breathing Techniques for Cold Plunging

Practicing the right breathing techniques before stepping into cold water, whether during cold water swimming or plunging, helps you prepare your body and mind for cold exposure. This means, for example, that you can warm yourself up internally, allowing you to stay in the ice bath tub for longer or making it easier for you to get in.

Why Breathing Matters Before A Cold Plunge

Targeted breathing prepares your body for the cold:

• Improved oxygen absorption – supports circulation and increases body temperature
• Stronger immune system – breathing stimulates the release of hormones like adrenaline and noradrenaline.
• Reduced pain perception – cold feels less overwhelming as stress hormones rise.
• Mental focus – steady breathing helps you stay calm and present as your body adapts.

Types of Breathing Techniques

1. Belly breathing: Draws the breath down into the belly so that the belly expands when you breathe in and contracts when you breathe out. This technique also reduces stress and helps in relaxing.
   
2. Chest breathing: The breath is drawn into the upper part of the lungs; the chest expands during inhalation and contracts when exhaling. This technique helps to deepen breathing and increase lung capacity. It is used, for example, by divers or cold water swimmers before a dive.
   
3. Alternate breathing: Involves breathing alternately through the left and right nostrils. This technique is often used in yoga practice to reduce stress and improve concentration.
   
4. Deep breathing: Long, controlled inhales and exhales that relax the body and sharpen focus.
   
5. Kapalabhati: Involves breathing in and out quickly and rhythmically through the nose. The breath flows back naturally as you inhale and is not forced. Kapalahati breathing also helps to increase lung capacity and improve circulation.

The Most Effective Breathing Techniques for Cold Water Swimming

Not all methods are equally effective for preparing the body for ice baths. These are the top techniques for generating inner heat and resilience:

1. Kapalabhati Breathing (“Skull Cleansing”)

Kapalabhati breathing originates from the traditional Indian practice of pranayama.

Benefits include:

• The skin detoxifies
• Warms up the body
• stimulates the circulation

The body becomes over-acidic due to a poor diet; Kapalabhati is alkaline. It is best to incorporate it into your morning routine right away, after which you will have a very calm and even breath. It’s best to do this on an empty stomach, as the abdomen is strained.

How to Do Kapalabhati Breathing

1. Sit comfortably on a chair or on the floor with your legs crossed in the lotus position. Ensure your back is straight and upright, and your shoulders are relaxed.
2. Close your eyes and take a few deep breaths in and out to relax.
3. Inhale deeply and then exhale very quickly and forcefully through your nose, pulling your diaphragm inwards and upwards.
4. Let your inhalation be passive, the breath flow back into the body.
5. Perform this exhalation technique in a fast yet controlled rhythm. Take approx. 50 to 60 powerful breaths per minute.
6. Repeat 1 to 5 minutes.

Note: Avoid if pregnant, recovering from abdominal surgery, or with high blood pressure.

Ujjayi Breathing (“Victorious Breath”)

Ujjayi breathing is also commonly used in yoga and involves breathing evenly and deeply through the nose, directing the airflow through the larynx, and creating an audible hiss.

Benefits include:

• Relaxes
• Warms the body
• Sharpens focus

Instructions for Ujjayi Breathing

1. Sit comfortably, either on a chair or on the floor with your legs crossed. Make sure your back is straight and upright, and your shoulders are relaxed.
2. Close your eyes and take a few deep breaths in and out to relax.
3. Breathe in and out through your nose. Make sure that your breathing is even and calm.
4. Concentrate on your throat and larynx. Imagine you are holding a mirror in front of your mouth and trying to control your breath so that it becomes audible.
5. Contract your throat and open your pharynx to produce an audible sound similar to the sound of the sea or snoring.
6. Breathe in and out through your nose while maintaining the audible sound on both breaths.
7. Continue for 5–10 minutes.

Note: Not recommended for those with asthma, heart problems, or high blood pressure.

Wim Hof Breathing

Developed by “The Iceman,” this technique blends deep inhalations with powerful exhalations.

Benefits include:

• Energizes the body
• Strengthens cold tolerance
• Calms the mind

Instructions for Wim Hof Breathing

1. Sit down comfortably. Ensure your back is straight and upright, and your shoulders are relaxed.
2. Breathe in and out deeply to relax.
3. Inhale deeply through your nose or mouth, fill your lungs completely with air, and then exhale quickly and forcefully through your mouth. Breathe out as much air as possible so that your lungs are completely empty.
4. Breathe in deeply again and repeat the powerful exhalation cycle. Breathe out until you feel that nothing more is possible. Hold your breath.
5. On the last exhale, hold your breath as long as possible, then inhale deeply and hold for 10–15 seconds. Repeat 3–5 rounds.

Note: Practice on land, not in the water.

Bhastrika Breathing (“Bellows Breath”)

Bhastrika breathing is similar to Kapalabhati breathing and involves a rapid sequence of short, powerful breaths through the nose, followed by a deep inhalation.

Benefits include:

• Quickly warms the body
• Improves circulation

How to Do Bhastrika Breathing

1. Sit comfortably, either on a chair or on the floor with your legs crossed. Ensure your back is straight and upright, and your shoulders are relaxed.
2. Breathe in and out deeply to relax.
3. Breathe in and out quickly and forcefully through your nose. Make sure that your abdomen expands when you inhale and contracts again when you exhale.
4. Maintain a constant, even breathing rhythm. Breathe as quickly as possible, but without straining.
5. Repeat for 20–30 seconds per round, 3–5 times.

Note: Avoid if you have high blood pressure, asthma, or heart conditions.

Tummo Breathing (“Inner Fire”)

Tummo breathing is an advanced breathing technique practiced within the Tibetan yoga tradition. It inspired Wim Hof’s method.

Benefits include:

• Generates strong internal heat
• Mental resilience

How to Practice Tummo Breathing

1. Sit comfortably, either on a chair or on the floor with your legs crossed.
2. Breathe in and out deeply to relax.
3. Breathe in deeply and hold your breath. Visualize the energy gathering in your body and rising up through your spine.
4. Breathe out forcefully through your mouth and concentrate on the energy spreading through your body.
5. Repeat with focus on “igniting inner fire.”

Note: Should only be practiced under experienced guidance. Start slowly and carefully with this technique and gradually increase it to avoid injury. Avoid performing this breathing in water or while driving. It is also not recommended to perform Tummo breathing if you are pregnant or have certain health problems.

Mammalian Dive Reflex

The “Mammalian Dive Reflex” (also known as the diving reflex) is an automatic response of the body to immersion in cold water. It is an innate protective response that is present in many mammals, including humans.

This reaction involves several physical changes, including a slowing of the heartbeat, a constriction of blood vessels in the arms and legs, and an increase in blood flow to the brain and heart. The body tries to get oxygen and blood to vital organs to protect them.

Breathing can be temporarily suppressed during the diving reflex. This is a protective reaction to prevent water from entering the lungs. The airways are closed, and the diaphragm is pushed upwards to protect the lungs.

Note: The Mammalian Dive Reflex is not sufficient to protect the body from damage caused by prolonged diving in cold water. It should always be performed with caution and only under the supervision of experienced divers or medical professionals.

Recommended Breathing Approach

When cold plunging, the right breathing technique can help to relax the body and regulate the reaction to the cold environment. You can also generate inner warmth to help you stay in the ice bath tub longer.

For Beginners: Practice breathing for about 10 minutes before a cold plunge. Wim Hof or Tummo are particularly effective.

Experienced Plungers: May not need special preparation, but controlled breathing in the water remains essential.

During immersion, stay calm and resist the urge to gasp. Steady breathing signals safety to your body and helps it accept the cold.

Mastering your breath is the single most important step toward making cold water swimming not just tolerable, but deeply energizing.