Breathing Through Cold Plunge: Techniques That Work

Breath control determines cold plunge experience. Techniques for managing the cold shock response and extending time in water.

Key Insights

Slow nasal breathing overrides gasping reflex

Box breathing (4-4-4-4) regulates heart rate and panic response

Pre-exposure breathwork (Wim Hof) shifts baseline state

Breath control is trainable—improves dramatically over 2-3 weeks

"The body adapts to what you consistently demand of it—controlled stress builds resilience when applied deliberately."

— Cold Plunge Training

breathwork recovery hormesis