mastering cold plunging is all about the breathe

When it comes to mastering cold plunging it’s all about the breath.

When we first meet the cold, we may naturally hold our breath or breathe shallowly, yet our breath is our best tool to regulate our nervous system and mind through the intensity of the moment.

Initially, cold plunging activates the sympathetic nervous system, but by bringing your focus to your breath while your body adapts to the temperature, you begin to engage the parasympathetic nervous system, promoting a sense of calm and balance.

Why do we take the plunge to find calm?

increased vagus nerve activity, which supports stress resilience

lowered cortisol levels over time, reducing overall stress

release of endorphins, improving mood and creating a sense of well-being.

This wise and ancient practice essentially trains the nervous system to better handle stress, improving both physical and emotional regulation along with a whole host of other physiological benefits

Mastering your breath will help bring you into a state of calm- “the highest achievement of the self.”

Start practicing taking deep, mindful breaths throughout your day to help you prepare for the plunge!

Pre-plunge: use deep, consistent breaths to warm up the muscles in and around your rubcage.

Mid-plunge: inhale fully, hold for a few seconds, and exhale slowly to reduce heart rate and increase circulation.

Post-plunge: warm your body with several rapid breaths, followed by slow, deep breathing.

Maximizing your cold plunge benefits:

Ensure you’re immersing your entire body, including your shoulders, arms, and neck, to help stimulate the vagus nerve, which will help activate the parasympathetic nervous system.

When you lay still, you create a thermal layer. To avoid this and ensure you’re getting the most cold shock, move around.

Warm up naturally for a few minutes before moving into the hot plunge or sauna, this helps stimulate your metabolism.