The Science of Cold Plunges and Breathwork: Are They Worth the Hype?

There’s something special about a perfect pairing, like sweet and salty. The two are opposites, yet they complement and balance each other perfectly. The same is true when it comes to pairing cold plunges and breathwork. While each of these holistic health methods offers great benefits on its own, the combination may just create something you can’t resist.

Keep reading to learn more about cold plunges and breathwork, including their benefits and how to perform them, and how the combination of both may benefit your whole health.

All About Cold Plunges

In a cold plunge, also known as cold water therapy, you submerge yourself in an ice-cold bath. You might have seen professional athletes or wellness influencers recommend cold plunges. While it’s not your typical warm and cozy bath, this technique may offer numerous benefits to boost your whole health.

Your How-To Guide for Cold Plunges

Unlike your soothing hot shower or bath, it’s best to limit your cold plunge to 10 minutes or less. If you’ve never done a cold plunge before, start small to allow your body to get used to it, and keep the water between 50 and 60 degrees Fahrenheit. If you’re doing your cold plunge at home, fill your bathtub halfway with cold water, and add several bags of ice. Make sure you check the temperature before getting in. When you’re ready, get in slowly to help your body adjust to the initial shock.

Cold Plunge Benefits

When you enter the cold water, your blood vessels constrict, which can help reduce inflammation, swelling and soreness in your muscles. While it may seem counterintuitive to submit yourself to such cold temperatures, cold plunges may provide health benefits, including:

• Boosted immune function
• Faster muscle recovery
• Improved circulation
• Improved focus
• Improved physical health
• Potentially better sleep
• Reduced core body temperature
• Reduction of pain
• Resilience

It’s important that you speak with your doctor before practicing cold plunges to make sure it’s safe for you. Those with certain underlying conditions, like high blood pressure or poor circulation, may experience negative and potentially dangerous health effects.

Breathwork Basics: How Controlled Breathing Affects Stress and Focus

Breathwork is a controlled breathing technique designed to help you focus on the present moment, calming your mind and body. It’s been used for thousands of years and is often incorporated into things like yoga and meditation. Because our minds tend to be running in a thousand directions at once, breathwork is a great way to check in with yourself and reset.

How to Practice Breathwork

Because breathwork is a tried-and-true method for slowing down, there are many techniques you can try. Whether it’s diaphragmatic breathing, box breathing or five-finger breathing, they all have the same goal: to help you reduce stress. The best thing you can do is pick the technique that feels comfortable to you.

Let’s use box breathing as an example. This technique is widely used in yoga, but is useful in any setting at any time of day. To perform this method, breathe in for four seconds, hold your breath for four seconds, exhale for four seconds and hold for four seconds before breathing again.

This simple technique helps to regulate your nervous system, ground you in the present moment and slow your heart rate through rhythmic breathing. Most forms of breathwork function in a similar fashion.

Breathwork Benefits

Focusing on your breath allows you to stay in the present moment and slow down your mind and sympathetic nervous system, which is responsible for your body’s fight-or-flight response. Other breathwork benefits include:

• Body temperature regulation
• Boosted confidence and happiness
• Enhanced oxygenation
• Greater sense of self-awareness
• Improved immunity
• Lowered blood pressure levels
• Mental and emotional healing
• Pain relief
• Reduced anxiety and stress

Breathwork is also helpful in preparing your mind before you take your cold plunge, while giving you something to focus on in the moment.

The Wim Hof Method: Combining Cold Plunges and Breathwork

While cold plunges and breathwork offer health benefits on their own, combining them into a single experience, known as the Wim Hof Method, allows them to support and enhance each other. Focusing on your breath before you plunge will enable you to mentally prepare for the shock of the cold water. Once you’re in and experience that shock, effective breathwork allows you to remain focused and calm.

Practicing the Wim Hof Method

To put the Wim Hof Method into practice, start with breathwork and try doing the following:

• Breathe in deeply through your nose
• Close your eyes
• Exhale slowly out of your nose or mouth
• Focus on a slow, deep breath
• Make a conscious effort to connect to your breath

Now that you’ve mentally prepared, it’s time to take the plunge. Once you’re in the water, try the Wim Hof breathing technique:

• Take 30 to 40 strong and quick breaths
• Hold your last breath as long as possible
• Take slow, deep breaths to recover
• Repeat the cycle three to four times

This specific breathing method is designed to improve pain tolerance and focus during your plunge. When you get out of the icy water, take a few rapid breaths to warm up your body, followed by slow breaths to help circulate warm blood. These two methods complement each other well, creating a healing experience.

Holistic Healing for a Healthier You

At AdventHealth, we’re committed to helping you heal in body, mind and spirit. Finding holistic ways to nurture your health, like breathwork and cold plunges, may offer the effective health benefits you’ve been looking for.

Learn more about our wellness care services or our sports medicine and rehab care to find new ways to care for your health.