Breathing correctly in a cold bath is crucial – it’s the breathing exercises that determine how long you can actually stay in the bath. It’s not about willpower or physical strength. It’s about being able to regulate your body in the cold. With proper breathing, you can take control, reduce stress, and even enjoy the icy water.
In this blog post, we focus entirely on the theme of Cold Baths & Breathing Exercises . How they are related, what you should do before, during and after – and why breathing is the key to both physical and mental effects.
The body's reaction to cold water – no wonder it feels like a shock
When you step into icy water, your body triggers a pure survival response . It's not something you choose – it just happens:
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The heart picks up the pace – the pulse soars.
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The blood vessels constrict – especially in the skin and arms/legs, to protect the internal organs.
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Breathing becomes rapid – often leading to panting or even hyperventilation.
All of this is completely natural. The body thinks it is in danger and is trying to save you...
But here comes the interesting thing:
With the right breathing technique, you can actually control how strongly your body reacts . That's why cold baths and breathing exercises often go hand in hand – you're training your body to handle stress, both physically and mentally.
Preparatory breathing – before the bath
Breathing properly before you get into a cold bath is crucial – it’s about preparing your body so that it doesn’t trigger a full-blown stress response. When you breathe calmly before the bath, you activate the parasympathetic nervous system – the body’s “calm and quiet” mode. This means that the shock doesn’t feel as strong, your heart rate is kept down and you have a much better chance of staying calm when you come into contact with the cold.
Taking control of your breathing before you get into the bath is smart. It prepares your body mentally and physically. Here's how:
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Stand or sit quietly
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In through the nose for 4 seconds
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Hold your breath for 2 seconds
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Out through the mouth for 6–8 seconds
Do this for 3-5 breaths. Feel your heart rate slow down and your body prepare itself. Now you are ready.
Wim Hof breathing – powerful preparation before a cold bath
This technique combines deep breathing with breath retention. It makes the body calm, focused and oxygenated. It is perfect before going into a cold bath , but should never be done in the water .
Here's how:
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Take 30 quick, deep breaths: in through your nose or mouth, out without squeezing
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On the last exhale – hold your breath as long as you can (without squeezing)
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When you need to breathe – take a deep breath and hold for 15 seconds
⚠️ Never do Wim Hof breathing in or near water – there is a risk of fainting and losing consciousness (shallow water blackout).
Wim Hof breathing is therefore a powerful tool before bathing to:
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Reduce fear
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Create focus
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Making the first cold more manageable
Breathing in the bath – when you are sitting in the cold
Once you are in the cold water, your breath is your anchor. Follow this rhythm:
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In through the nose: 4 seconds
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Hold: 2 seconds
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Out through the mouth: 6 seconds
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Pause: 2 seconds
Do this for 3–5 minutes if you can, but step up if it feels too much.
Breathing helps you:
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Lower your heart rate
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Keep calm
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Focus on the present
You shouldn't lie completely still in cold water. Small movements help your body keep the blood circulation going:
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Wiggle your toes and fingers
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Tense and relax your legs and arms
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Rock lightly back and forth
This prevents you from "freezing" and makes the body perceive the cold as more manageable.
Different breathing techniques you can try in the bath:
Box breathing – the square technique
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Inhale 4 sec.
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Hold 4 sec.
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Exhale 4 sec.
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Hold 4 sec.
Perfect for calm and mental clarity. Keeps you focused during the cold bath.
4–7–8 breathing
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In through the nose: 4 sec
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Hold: 7 sec
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Out through the mouth: 8 sec
Good for a strong cold reaction or if panic is approaching. Calming effect on the nervous system.
Practice breathing outside the bath
Do you want to get better at cold baths? Start by practicing your breathing in everyday life.
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Take 5 minutes a day
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Sit still and focus.
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Try different methods and find what suits you.
The more you practice in calm environments, the more benefit you will have once you sit in a cold bath.
Effects of cold baths & breathing exercises
When you combine cold baths with proper breathing, you get:
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Increased stress resistance
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Better blood circulation
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Better recovery after exercise
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Improved sleep
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More mental presence
And the best part? You get to know your body – for real.
Summary – Cold baths & breathing exercises
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Prepare your breathing before going down
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Keep the rhythm during the bath
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Move easily.
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Practice breathing daily
Breathing is what makes cold baths bearable – and ultimately enjoyable.
FAQ – Frequently asked questions about cold baths & breathing
How do you regulate breathing in cold water?
By breathing slowly and controlled. In through the nose, long exhalation through the mouth. Feel free to count the length of the breath to stay focused.
How to take a cold bath correctly?
Prepare with breathing exercises beforehand, lower your body gradually, maintain calm breathing throughout the bath and move lightly. Finish with a warm-up immediately afterwards.
What is the most important thing to think about?
Having a good breathing technique – that’s what determines how you cope with the cold. Without proper breathing, swimming becomes a struggle.
Common mistakes – and how to avoid them
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Holding your breath: Let your breath flow, but in a controlled manner
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Hyperventilating: Focus on slow exhalations
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Breathing too shallow: Deep breaths into the belly
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Not thinking about breathing at all: It's your most important tool – use it