Breathe Easy: Cold Plunge Breathwork

The first step into your cold plunge spa may take your breath away!  Being mindful and breathing with intention can help you to stay present, avoid panic, and reap the physical and mental benefits of a daily immersion practice. Here are three breathing techniques to try:

4-7-8 Breathing: Place your tongue on the roof of your mouth behind your top front teeth; slowly inhale through your nose for four counts; hold your breath for seven counts; then exhale forcefully through your mouth for eight counts; repeat.

Box Breathing: Inhale for four counts; hold for four; exhale for four; hold for four; repeat.

Pursed Lip Breathing: Inhale through your nose for two counts, then purse your lips as if you are going to whistle and breath out slowly for four counts; repeat.

In addition to helping you manage the physical challenge of cold water immersion, each of these counted breathing exercises offers the benefits of a meditation practice, focusing your attention and encouraging a mindful approach.