Good cold plunge breathing comes down to one idea: stay calm before you get in, expect a gasp as the cold hits, then slow your breathing with long, easy exhales until it settles. What you should not do is hyperventilate on purpose or hold your breath in the water. Here is each stage, a beginner routine and common mistakes. This is general information, not medical advice.
If you are still deciding how cold and how long, start with our cold plunge temperature and time guide. This article sticks to breathing.
Why cold plunge breathing matters: the cold shock response
The first thing cold water does to your breathing is take control of it. The National Center for Cold Water Safety describes the cold shock response as a huge, involuntary gasp that can fill your lungs, followed by rapid, uncontrolled breathing. It also says cold immersion causes an instant spike in heart rate and blood pressure, and warns that a gasp taken with your head underwater can lead to drowning.
The same page says the scary feeling of not getting enough air can continue for up to three minutes before it gradually declines, and cites a study of volunteers in 41F water whose average breath hold time dropped from 45 seconds to 9.5 seconds. That is why breath holds have no place in a cold tub. At home, the first minute is the hard part: let the gasp pass and bring your breathing down.
University of Utah Health says some irregular breathing at first is normal, and that you should make sure it becomes stable. If it keeps speeding up or stays irregular, or you feel dizzy, lightheaded or have chest pain, get out.
Before you get in: calm breathing, not hyperventilation
Spend a minute or two outside the tub, seated or standing on dry ground, breathing slowly. Two simple options:
- Slow nasal breathing. In through the nose, out through the nose or relaxed lips, with the exhale a little longer than the inhale.
- Box breathing. Inhale for a count of four, pause for four, exhale for four, pause for four. If the pauses feel uncomfortable, shorten them or drop them.
Box breathing before a cold plunge, not during it
Box breathing includes short pauses, so do it on land only. Once you are in the water, skip the holds and focus on the exhale.
You may see advice to do several rounds of Wim Hof style power breathing before a plunge. The Plunge blog suggests it, but the Wim Hof Method safety page itself says never to do the exercises before or during diving, driving, swimming or taking a bath, or anywhere passing out could cause injury. A cold tub fits that description.
Getting in: breathwork for the ice bath entry
Entry is where most beginners lose their breathing. A few habits help:
- Go in slowly. Utah Health advises entering slowly rather than diving, and keeping your head above water.
- Breathe out as you lower yourself. Start a long, slow exhale before the water reaches your chest, so the gasp is less of a surprise.
- Expect the gasp and let it happen. Follow it with the longest, slowest exhale you can manage.
- Keep your face and mouth clear of the water. Sit so your chin stays well above the surface the whole time.
During the plunge: the slow exhale
Once you are sitting, the goal is simple: a short, easy inhale and a long, controlled exhale. The Plunge blog suggests letting air out slowly through slightly pursed lips or through your teeth. It also cautions against stretching the exhale so far that you feel air hunger, and says you should never do significant breath holds in the water.
A rough pattern many people find comfortable is inhaling for about two to three counts and exhaling for four to six. Relax your shoulders and jaw. If your breathing has not settled after the first minute, get out.
Signs to get out right away
- Breathing that stays fast or irregular, or that you cannot slow down
- Dizziness, lightheadedness or tingling
- Numbness in your hands or feet, or trouble gripping the edge
- Chest pain or a racing or irregular heartbeat
Getting out and rewarming
Climb out slowly with a hand on the edge, since cold can make you clumsy. Utah Health suggests warming up afterward by going inside, changing into warm clothes or having a warm drink.
Pairing cold with heat? See our sauna timing guide.
A simple beginner cold plunge breathing routine
- Set up. Partner present, towel and warm clothes in reach.
- One to two minutes on land. Slow nasal breathing or box breathing, seated.
- Enter on an exhale. Lower yourself slowly, breathing out as the water rises.
- First minute. Let the gasp pass, then short inhale, long exhale, head well above water.
- Stay only as long as your breathing is steady, and well within the beginner times in our temperature guide.
- Exit and rewarm. Dry off, dress warmly, keep breathing slowly.
Common cold plunge breathing mistakes
- Hyperventilating before or in the tub. Forceful breathing can leave you lightheaded in exactly the wrong place.
- Holding your breath underwater. Do not dunk your head or practice breath holds in the water.
- Plunging alone. Utah Health says not to plunge alone so someone can watch for cold shock. As a beginner, always have someone with you.
Check with your doctor first
Cold immersion raises heart rate and blood pressure. Harvard Health says cold plunges are not advisable for people with cardiovascular disease, that people with heart rhythm disorders such as atrial fibrillation should avoid them, and flags circulation problems such as peripheral artery disease and Raynaud’s syndrome. Utah Health adds people who take medications and older adults. The Wim Hof safety page says not to practice its breathing while pregnant or with conditions such as epilepsy. If any of these apply to you, or you have high blood pressure or another condition, talk to your doctor before you plunge.
Cold plunges that suit a calm breathing routine
A tub you can sit in comfortably, with an easy way in and out, helps. Prices are at the time of writing:
| Product | Capacity or size | Temperature range | Price |
|---|---|---|---|
| Tru Grit Fitness Inflatable Ice Bath | 60 x 30 x 37 in. | Not listed (ice, or compatible Tru Grit pump) | $999 |
| Dundalk LeisureCraft Baltic Plunge Tub CT33BP | Up to 150 gallons | Not listed (chiller or ice) | $2,554.50 |
| Dundalk LeisureCraft Polar Plunge Tub CT362PP | 190 gallons | Not listed | $3,444 |
| Dundalk The Flow Cold Plunge | Not listed | Not listed (concealed chiller) | $6,184 |
| Borealis 69 in. Cold Plunge and Hot Tub | 1 person | 37 to 104°F | $7,999 |
| Cal Spas Dual Zone DZChill | Chill side 130 gallons | Chill side to 39°F, spa to 104°F | $13,140 |
The Tru Grit Fitness inflatable packs into a backpack, which suits trying cold plunging before committing to a permanent tub. The Dundalk LeisureCraft cedar tubs work with a chiller or ice. For a full comparison, see our cold plunge buying guide, and if you are weighing a homemade setup, read DIY cold plunge vs buying one.
Frequently asked questions
How should a beginner breathe in a cold plunge?
Calm breathing on land first, enter slowly on an exhale, let the initial gasp pass, then use a short inhale and a long, slow exhale with your head above water.
Is box breathing good for a cold plunge?
Box breathing is a simple way to settle down before you get in. Do it on land, because it includes pauses, and avoid breath holds once you are in the water.
Can I do Wim Hof breathing in an ice bath?
No. The Wim Hof Method safety page says never to do the exercises during swimming or taking a bath, or anywhere passing out could cause injury.
What is the cold shock response?
It is the body’s automatic reaction to sudden cold: a gasp, fast breathing, and a jump in heart rate and blood pressure. Get out if it does not settle.
Questions about a cold plunge?
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