5 Effective Methods for Adding Breathwork to Your Cold Plunge Practice
We are thrilled to present these valuable pieces of information to you straight from the knowledgeable ice bath instructor, Miles Lukas!
To enhance your ice bath experience, it is beneficial to include breathwork in your routine. Here are 5 effective methods to incorporate breathwork before, during, and after taking a cold plunge:
Before Diving In
1. Warm Up Your Intercostal Muscles by Taking Deep Breaths
Prior to diving in, take deep breaths to prep your intercostal muscles, which can generate warmth for your entire body.
A PET scan was conducted in 2019 to study the effects of cold water on Wim Hof’s body, in which he was provided with a specially designed suit with water channels. The purpose of this experiment (https://youtu.be/YficBlvPwWQ) was to determine the source of energy that allowed Wim Hof to maintain his body temperature in cold conditions. Prior to this study, it was believed that the primary contributor to thermoregulation was brown fat, which contains a high concentration of mitochondria and is most abundant in the neck and shoulder areas. However, Wim’s ability to maintain his skin temperature despite exposure to cold water proved otherwise.
2. Enhance Pain Tolerance and Focus with Wim Hof Method Breathwork
Before taking an icy plunge, engaging in several sessions of breathwork using the Wim Hof Method can alter your brainwaves, resulting in enhanced pain tolerance and concentration.
Wim Hof underwent brain scans as part of the “Brain Over Body” experiment (https://youtu.be/YficBlvPwWQ), which showed an increase in activity in specific regions of his brain. This increase led to the release of endogenous opioids and endocannabinoids. Similarly, DMT Quest (https://youtu.be/My95s6ZryPg) also conducted brain scans before and after WHM breathwork, and found a significant rise in Gamma wave activity, the highest frequency associated with meditation and increased focus (https://www.nature.com/articles/s41598-017-08698-0#about-the-journal).
As the Plunge Takes Place
3. Experiment with Complete Inhalations Followed by a Break to Enhance Heart Rate and Blood Flow
While diving, taking deep breaths followed by a brief pause can control heart rate and blood flow.
The term Valsalva Maneuver in the medical field refers to the act of creating pressure within the chest by either closing the airway or holding one’s breath. This maneuver serves three main purposes: it creates more space in the chest to ease the beating of the heart, it relaxes the flow of blood to the brain, and it also directs blood flow to the extremities. To ensure safety, it is not recommended to hold one’s breath for extended periods while in water. However, one can deliberately engage the diaphragm to generate some pressure within the chest, which can provide some of the benefits of the Valsalva Maneuver.
4. Employ Deep Exhalation to Lower Heart Rate
Taking deep breaths during an ice bath can lower your heart rate and promote a sense of relaxation.
When you inhale, your heart rate (HR) increases, and when you exhale, it decreases. Therefore, you can deliberately decrease your HR by taking a short breath in and a longer breath out. Some helpful tips include avoiding breathing too slowly, which can cause discomfort, and exhaling through slightly pursed lips and with some tension in your mouth, which can reduce your energy usage. For a visual example, check out this video with an HR monitor on Instagram.
Following the Dive
5. Prepare Your Body with a Series of Quick Breaths Followed By Slow Breaths
If you experience a sensation of coldness or shivering following your immersion, a combination of quick and slow breaths can help to increase your body temperature.
According to research on Tummo practitioners who have the ability to endure extremely low temperatures for extended periods of time, the practice can be divided into two breathing techniques: Fast Breathing (FB) and Slow Breathing (SB). FB will increase heart rate and warm the muscles between the ribs, especially when combined with physical activity. However, excessive FB can lead to reduced levels of CO2 in the body, resulting in narrowing of the blood vessels. In order to counteract this, SB or breath holds can help increase CO2 levels, leading to dilation of blood vessels and improved circulation of warm blood.
To sum up, engaging in rigorous breathing exercises, taking a break to cool down, and practicing calming breathing techniques can effectively equip you to overcome various physical and mental obstacles. Moreover, utilizing these breathing techniques may help to regulate your nervous system prior to facing cold temperatures or undertaking challenging psychological or physical tasks.
As with stretching your muscles prior to a workout, the same principle applies to your nervous system. When exposed to extremely cold weather, implementing these techniques before and after can greatly impact your performance and comfort.
Wishing you all a joyful diving experience, my dear companions!
– Lukas, Miles
_Instructor for Wim Hof Method and Black Belt in Brazilian Jiu-Jitsu_
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