Breathing Techniques for Cold Therapy by Wim Hof

The growing popularity of cold therapy (aka ice baths or cold water immersion) has positively impacted the well-being of more and more people and has helped numerous sportspeople achieve better results. However, a question persists: is sitting in a bathtub filled with water at the right temperature enough, or is there more to be done? The answer is not hard to guess, as learning the Wim Hof breathing technique is an obvious step before your first immersions.

If you’ve read our previous articles or followed us on Facebook and Instagram, you likely know about the numerous positive effects of cold therapy. Wim Hof (The Iceman) and researchers working with him have found that with the help of the right breathing technique and by improving your ability to tolerate cold, the level of infection markers can be lowered. This can be particularly beneficial for diseases such as Crohn’s, tumors, asthma, bipolar disorder, and various types of arthritis, which are caused by infections due to hormonal and immune system malfunctions. Therefore, Wim Hof and his researcher colleagues believe that in the case of such illnesses and inflammations, cold therapy and ice bath immersion can be valuable.

Wim Hof’s not-so-hidden secret

Wim Hof, aka The Iceman, encourages everyone to learn the breathing technique supporting the effectiveness of cold therapy after deciding to try ice bath immersion. The three pillars of this technique are power breathing, breath holding, and recovery breathing.

Power Breathing

Power breathing, also known as controlled hyperventilation, aims to reduce the level of carbon dioxide in your system and allow your body to use the increased oxygen. The idea is to fill your lungs through active inhaling, followed by a passive, non-forced exhaling without completely emptying your lungs. Repeat this inhale-exhale breathing technique rapidly 30 times.

Breath Holding

After power breathing, the first step is to hold your breath to temporarily reduce the level of carbon dioxide through a less stressful effect. Take a deep breath to fill your lungs, then let it all out and hold it for as long as you can without struggling. Note that the aim is not to faint, so if it’s hard not to inhale, take a breath immediately.

Recovery Breathing

The first breath taken after breath-holding is part of the third step, which is recovery breathing. This breath should be deep to fill your lungs, holding it for 15-20 seconds before letting it out slowly and calmly. The aim of this technique is to normalize the levels of carbon dioxide and oxygen.

The Wim Hof Method is not only about cold water but also about using the right breathing method. The three-step technique can be repeated two or three times before immersing yourself in the ice bath tub. These breathing techniques are to be done outside the water (in a safe surrounding in case you get dizzy). Don’t use the technique if you’re expecting a baby, have epilepsy, or suffer from cardiovascular or other types of health issues. Consult your doctor before starting your cold therapy journey.

If you’ve gained interest in trying cold water immersion, check out our iCool ice bath supply, and let us know if you’ve found the bath tub you’re looking for.