Cold plunging is more than just stepping into freezing water—it's a full-body experience that builds resilience, strengthens the nervous system, and can unlock a new level of mental toughness. But here’s the secret most people miss: your breath is the key to mastering the cold.
Whether you're a seasoned cold-water enthusiast or a beginner dipping your toes into the world of cold therapy, learning how to breathe properly can completely transform your experience. In this post, we’ll break down the most effective breathing techniques for cold plunging, along with pro tips to help you get the most out of every session.
Why breath matters in a cold plunge
When your body hits icy water, your immediate response is to gasp, tighten up, and hold your breath—this is your nervous system going into fight-or-flight mode. But the power lies in learning how to control your breath instead of letting the cold control you.
Controlled breathing:
- Activates your parasympathetic nervous system (rest-and-digest mode)
- Helps you stay calm and focused
- Improves your cold tolerance
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Increases the benefits of cold exposure over time
The three gears of cold plunge breathing
Here’s a powerful system we use: think of breathing in three gears, starting with the most intense and working your way to calm. When you first get into the cold, your body instantly goes into high alert mode. You’re automatically in third gear, and we want to downshift into calm.
Third gear: Cyclical breathing
Double inhale, long exhale.
Use this when you first get in and your body goes into shock.
How to do it:
- Inhale through the nose
- Take a second quick inhale
- Exhale fully through the mouth
This pattern immediately calms your nervous system and helps stop the panic response.
Second gear: Basic calm breathing
Once the shock fades, drop into this rhythm.
How to do it:
- Inhale through the nose
- Exhale through the mouth
- Make the exhale longer than the inhale
This puts you deeper into parasympathetic mode, helping your body adapt to the cold more quickly.
First gear: Coherent breathing
This is the most balanced, steady breathing once your body is more used to the cold.
How to do it:
- Breathe in through the nose for 6 seconds
- Breathe out through the nose for 6 seconds
Note: You don’t need to be rigid about the timing—adjust based on what feels natural to your body. The goal is calm, rhythmic breathing.
Breathwork to avoid in the cold
Not all breathwork techniques are created equal for cold plunging.
Avoid:
- Wim Hof Method
- Circular breathing
I love circular breathing—it’s changed my life! But never combine it with water. I do a Transformational Breathwork Zoom Class on Sundays with a replay. Check it out here: Breathwork Class.
These methods activate the sympathetic nervous system (fight-or-flight), which can increase stress and discomfort in the cold.
Pro tips for a better cold plunge experience
- Start warmer:
Don’t jump into 37°F water on day one. Start at 50–55°F and build your way down. Just like strength training, adaptation is key.
- Get fully in:
Half in, half out doesn’t give you the full benefits. Submerge your whole body, including your neck and thyroid area, to activate the vagus nerve.
- Dunk your head:
It’s uncomfortable at first, but dunking your head stimulates the mammalian dive reflex, which can help your body relax and stay in longer.
- Grip your legs:
If you’re struggling to get your hands in, try gripping your legs. It sounds simple, but it helps your body adjust to the cold faster. I’ve found that when I do this, my hands don't hurt as much.
- Try contrast therapy: Go from cold plunge to sauna. The heat after the cold creates a blissful, beach-like sensation and enhances recovery and circulation.
Mental toughness through the breath
Cold plunging isn’t just a physical challenge—it’s mental.
Your body will scream to get out. Your mind will panic. But your breath is your anchor.
As you gain experience and learn how to regulate your nervous system, you’ll build confidence, discipline, and resilience that shows up far beyond the cold tub.
Final thoughts
The next time you plunge into the cold, remember: it’s not just about surviving—it’s about mastering your breath and thriving in the discomfort.
You can do hard things. You just need to breathe through them.
Start warm, breathe deeply, and stay consistent. Your body—and your mind—will thank you.
Looking for more?
Follow us for more tips on:
- Cold exposure
- Breathwork classes and techniques
- Breathwork teacher training
- Recovery routines
- Mental health and resilience
Visit my website for more Breathwork education and tips.
And remember... in through the nose, out through the mouth—you’ve got this!
Stay well,
Jon Paul Crimi