Breathing for heat and cold
Box breathing
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat for 2–3 minutes before a session to settle your nervous system.
In the heat
Long, slow exhales help you regulate in the sauna. If your breath shortens, that's your cue to sit lower or step out.
In the cold
The cold-water shock response is largely a breathing response. Keep your exhales longer than your inhales, and resist the gasp. Slow breath is the difference between a plunge you repeat and one you dread.
After the session
Two minutes of easy breathing, lying down, lets your body return to baseline before you rejoin the day.
⚠ Never practice breath-holding in water. The techniques above are normal, slow breathing — not breath-holds. If you're new to cold exposure, keep the water short and your breath slow.