Ice bathing is a very effective form of cold therapy, but due to its chilly environment, many people feel nervous during their first experience, which can even lead to shortness of breath. Because of this, it is crucial to have proper breathing techniques. Not only does controlled breathing allow for better acclimatization to the ice bath, but it also relaxes the body and mind and enhances the overall effect of the ice bath.
Physiological effects of deep breathing
When the body is exposed to extreme cold, the sympathetic nervous system activates, triggering a ‘fight or flight’ response that causes the heart rate to increase and breathing to become rapid. By using breathing techniques such as abdominal breathing, the parasympathetic nervous system can be activated to help balance the body’s nervous response. Deep breathing also increases oxygen intake, allowing the body to cope better with the cold.
Common Breathing Techniques
Abdominal Breathing: Lie down or sit down, place your hands on your abdomen, inhale deeply to allow your abdomen to bulge, and exhale slowly to feel your abdomen sink. Abdominal breathing relaxes the body and reduces the shock of the cold in an ice bath.
4-7-8 Breathing: Inhale for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. This rhythm helps to relax the body and mind, and is used especially during the initial stages of an ice bath when the body is tense.
Wim Hof method: Take 30 quick deep breaths, followed by holding your breath until you get the urge to breathe, then take another deep breath. This method helps the body adapt to the cold stimulus by controlling the breathing rate.
Conclusion
Ice bathing is not only a physical challenge, but also a mental one. By mastering proper breathing techniques, you can better control your body’s response to the cold and increase your tolerance to ice bathing while maximising its benefits. Whether you are a novice or experienced, good breathing techniques will make ice bathing easier and more enjoyable.
