Top 5 Breathing Techniques for Cold Exposure

Breathwork makes cold plunging/ cold exposure calmer, safer and more rewarding for you, especially if you are new to the wellness routine. In this guide, we discuss cold exposure breathing techniques, covering everything you need to know and how to go about it. Let’s get started!

Why Do We Pair Breathing with Cold Exposure?

Cold exposure, whether it’s an icy shower, a winter lake dip, or a home plunge tub, is invigorating, mood-boosting, and even beneficial for stress resilience. But it can also feel like a shock to the system, especially if your breathing runs away from you the second that cold water hits.

Cold exposure is a stressor. Strategic breathing helps your body and brain shift gears. It does this either to get calm, to stay focused, or to re-warm smoothly afterward. Research shows that specific patterns like cyclic sighing (a two-inhale, long-exhale pattern) reduce anxiety and improve mood in just a few minutes a day, making it a powerful tool around stressful stimuli like cold exposure.

When your body hits cold water, a natural cold shock response kicks in. Your breathing rate spikes, your heart starts pounding, and you might gasp uncontrollably. While this reaction is normal, it can make the cold feel overwhelming and, in some cases, even unsafe.

Intentional breathwork acts like an anchor. Certain breathing patterns can help you, such as:

• Lower anxiety and mental stress
• Steady your heart rate
• Increase focus and mental clarity
• Smooth out your breathing rhythm so you feel in control

Research from Stanford shows that cyclic sighing, a two-inhale, one-long-exhale pattern, can quickly reduce anxiety and improve mood in just a few minutes of daily practice. Other studies have shown that training programs combining breathwork, mindset, and cold exposure can activate the sympathetic nervous system on demand and dampen inflammation in a lab challenge.

The Top 5 Techniques for Cold Exposure 

Each of these breathing techniques serves a slightly different purpose. Some are best before you get into the cold, some during, and others after. We suggest learning them all so that you are ready for any stage of your plunge.

Wim Hof-Style Cyclic Breathing (With Breath Holds)

Best for: Pre-plunge focus and post-plunge warmth (never in water)
How it works: You take repeated deep breaths in and out, followed by a comfortable breath hold, then a recovery inhale.

Step-by-step:

1. Sit or lie down somewhere safe.
2. Take about 30 deep breaths. In fully, then relax out.
3. After your final exhale, hold your breath until you feel the urge to inhale.
4. Inhale deeply, hold for 15 seconds, then release.
5. Repeat for 3 to 4 rounds.

Why it helps: This style of breathing can prime your body for cold, improve mental resilience, and help you warm up after. Just never do it in water, as it carries a real risk of passing out.

Physiological Sigh (Cyclic Sighing)

Best for: Calming the body mid-plunge or right after
How it works: Two quick inhales (the second smaller), then a long, slow exhale.

Step-by-step:

1. Inhale fully through your nose.
2. Take a short second inhale through your nose to “top up” your lungs.
3. Exhale slowly and completely through your mouth.
4. Repeat for 1 to 3 minutes.

Why it helps: This pattern rapidly reduces stress and helps you control your breathing during that intense first minute in the cold. In studies, it outperformed mindfulness practice for boosting mood and lowering anxiety.

Box Breathing (4-4-4-4)

Best for: Steadiness before, during, or after a plunge
How it works: You breathe in, hold, breathe out, and hold again. All for equal counts.

Step-by-step:

1. Inhale through your nose for 4 counts.
2. Hold for 4 counts.
3. Exhale for 4 counts.
4. Hold for 4 counts.
5. Repeat for 3 to 5 minutes.

Why it helps: The counting keeps your mind focused, while the rhythm relaxes your nervous system and reduces cortisol. It’s also a great pacing method for a longer cold shower.

Diaphragmatic (Belly) Breathing

Best for: Relaxing before cold exposure and re-warming after
How it works: You draw air deep into your lungs, expanding your belly instead of your chest.

Step-by-step:

1. Place one hand on your chest and one on your belly.
2. Inhale through your nose so your belly hand rises more than your chest hand.
3. Exhale gently through your mouth (pursed lips optional).
4. Repeat for 3 to 5 minutes.

Why it helps: This activates your parasympathetic “rest and digest” state, helping you lower blood pressure and heart rate. It’s especially useful after the plunge to stabilize your system.

Nasal Breathing with Pursed-Lip Exhale

Best for: Staying comfortable during a plunge or shower
How it works: You inhale through your nose, then exhale slowly through pursed lips.

Step-by-step:

1. Inhale gently through your nose to warm and humidify the air.
2. Purse your lips as if blowing out a candle.
3. Exhale slowly (about 2 to 3 times longer than your inhale.
4. Keep shoulders and jaw relaxed.

Why it helps: Nose breathing makes cold air feel less harsh, while the pursed-lip exhale slows your breathing and keeps airways open.

Here is a quick comparison table of the top 5 breathing techniques for cold exposure:

Technique	Best Timing	Main Benefit	Simple Cue
Wim Hof-style cyclic breathing	Before or after (dry only)	Resilience & focus	30 deep breaths, exhale, hold, recovery inhale
Physiological sigh	During the first minute, post-plunge	Rapid calm	Inhale + top-off inhale, long exhale
Box breathing	Before/during/after	Relaxation & steady rhythm	4 in, 4 hold, 4 out, 4 hold
Diaphragmatic breathing	Before/after	Parasympathetic reset	The belly rises more than the chest
Nasal and pursed-lip	During	Warmer, filtered air; longer exhale	Nose in, lips out, exhale 2 to 3× longer

Putting It All Together: A Simple Cold Plunge Day Routine

Before The Cold Plunge

 Spend 1 to 2 minutes on diaphragmatic breathing to get calm. If you want more of an energy boost, do 1 to 2 rounds of Wim Hof-style breathing (dry only).

Entering The Cold Plunge

Use physiological sighs to control the gasp reflex, then shift into nasal breathing with pursed-lip exhale.

While You’re in the Cold Plunge

Try box breathing to keep your rhythm and mental focus.

After You Get Out of the Cold Plunge

Towel off, put on warm clothes, and do 2to 3 minutes of diaphragmatic breathing to bring your system back to balance.

Safety Tips for Cold Plunge Breathing Control

Safety is paramount when cold plunging or ice bathing, especially with breathing exercises involved. Here is what you need to observe:

• Never breathe-hold or hyperventilation in water.
• Start with short, mild cold sessions (30to 60 seconds) and work up.
• If you have cardiovascular or respiratory issues, check with your doctor first.
• Stop immediately if you feel dizzy, faint, or develop chest pain.

In Conclusion

Breathwork won’t just make your cold plunges more comfortable. It will make them safer, more intentional, and more rewarding. Learn these 5 simple breathing techniques for cold exposure, and you can guide your body’s reaction instead of being at its mercy.

Ready to put your breathing into action? Take your plunge practice to the next level with an easy-to-use cold plunge tub today. Perfect for building your cold routine at home.

FAQ

1)   Should I Breathe Through My Nose or Mouth During a Cold Plunge?

Aim for nasal inhales and pursed-lip exhales. The nose warms and filters the air, and pursed lips slow your exhale for more control.

2)   Is Wim Hof Breathing Safe to Do in the Tub?

No. Never breathe-hold or hyperventilation in or near water. Practice them before or after, seated or lying down somewhere safe.

3)   What’s The Fastest Way to Calm Down If I Panic in the Cold?

Physiological sighs work well: two quick inhales through the nose, one long exhale through the mouth. Just a minute of this can help you regain control.

4)   I Have High Blood Pressure. What’s Best for Me?

Talk to your healthcare provider before starting cold exposure. Diaphragmatic breathing is a gentle option that can help reduce blood pressure and promote relaxation.