Hey there!

Jason Ryer here, your certified breath coach and cold therapy guide.

If you’re reading this, you’re probably curious about cold plunges and how breathing techniques can transform this chilly challenge into an invigorating experience.

Well, you’re in the right place!

Why Listen to Me?

Before we dive in (pun intended), let me share a bit about my journey:

• Certified breath coach and cold therapy guide
• Completed 10 weeks of intense Wim Hof training
• Guided over 1000+ cold plunge experiences
• Host weekly workshops in the beautiful Chiang Mai, Thailand

But here’s the kicker – I used to hate cold water.

Yep, you read that right.

If I can learn to not just tolerate but thrive in icy waters, so can you!

What’s the Big Deal About Cold Plunges?

Cold plunges, also known as ice baths or cold water immersion, have been gaining popularity in the wellness world.

But this isn’t just another fad – the benefits are backed by science.

Research published in the PLoS One journal found that cold water immersion can significantly reduce muscle soreness and improve recovery after exercise.

Another study in the European Journal of Applied Physiology showed that regular cold water immersion could boost your immune system.

But here’s where it gets really interesting – the magic happens when you combine cold exposure with specific breathing techniques.

The Power of Breath in Cold Plunges

As a breath coach, I’ve seen firsthand how proper breathing can transform the cold plunge experience.

It’s not just about enduring the cold – it’s about thriving in it.

Here’s what one of my workshop participants, Jonas Abelsson, had to say:

“I normally HATE cold water, but thanks to Jason, I managed my first ice bath! I feel so energized and fresh afterwards!”

This transformation is possible for everyone.

The key?

Mastering your breath.

What You’ll Learn in This Guide

In this comprehensive guide, we’ll cover:

1. The science behind cold plunges and breathing techniques
2. Step-by-step instructions for cold plunge breathing
3. Common mistakes and how to avoid them
4. Tips for beginners to make your first plunge a success
5. Advanced techniques for seasoned cold plungers

Ready to take the plunge?

Let’s get started!

But before we do, if you’re looking for a quick energy boost without the ice, check out my

 [ >> free 10-minute energy boost breathwork audio guide. << ] 

It’s a great way to dip your toes into the power of breathwork!

Stay tuned for the next section where we’ll dive deep into the science of cold plunge breathing.

Trust me, it’s cooler than you think! 😉

The Science Behind Cold Plunge Breathing: Why It Works

Alright, let’s dive into the nitty-gritty of why cold plunge breathing is so powerful.

Trust me, once you understand the science, you’ll be amazed at what your body can do!

The Cold Shock Response

When you first hit that icy water, your body goes into what’s called the “cold shock response.”

Here’s what happens:

1. Gasp reflex: Your body tries to take a sharp inhale.
2. Hyperventilation: Your breathing rate increases dramatically.
3. Increased heart rate: Your heart starts pumping faster.
4. Vasoconstriction: Blood vessels near your skin constrict, directing blood flow to vital organs.

Now, this might sound scary, but here’s where the magic of breathing comes in.

By controlling your breath, you can actually control this response.

Pretty cool, right?

The Role of Breathing

When you use specific breathing techniques before and during your cold plunge, you’re essentially hacking your nervous system.

Here’s how:

• Reduces stress hormones: Deep, controlled breathing lowers cortisol levels, helping you stay calm.
• Increases CO2 tolerance: Controlled hyperventilation, like in the Wim Hof method, can temporarily increase your CO2 tolerance, making the initial shock easier to handle.
• Activates the parasympathetic nervous system: This is your “rest and digest” mode, countering the stress response.

In my

 [ >> YouTube video on ice bath preparation, << ]

you can see these techniques in action.

I demonstrate how proper breathing can make even a beginner comfortable in an ice bath.

The Brown Fat Connection

Here’s something fascinating: cold exposure activates brown adipose tissue (BAT), or “brown fat.”

Unlike regular fat, brown fat actually burns calories to generate heat.

A study in the New England Journal of Medicine found that cold exposure can significantly increase brown fat activity.

When combined with controlled breathing, which increases oxygenation, you’re creating a perfect environment for brown fat activation.

Hormesis: The Good Kind of Stress

Cold plunges are a form of hormesis – a biological phenomenon where a beneficial effect results from exposure to low doses of an agent that is otherwise toxic or lethal when given at higher doses.

In simpler terms?

A little bit of cold stress makes you stronger.

The controlled breathing during cold exposure helps to optimize this hormetic effect.

It allows you to stay in the cold longer, maximizing the benefits without overwhelming your system.

My Personal Experience

During my 10 weeks of Wim Hof training, I experienced firsthand how breathing techniques can transform the cold plunge experience.

I went from dreading cold showers to comfortably sitting in ice baths for several minutes.

One participant in my Chiang Mai workshops put it perfectly:

“I never thought I could sit in ice-cold water for 3 minutes. But with Jason’s breathing techniques, not only did I do it, I actually enjoyed it!”

The Mental Game

Perhaps the most profound impact of cold plunge breathing is on your mindset.

When you overcome the initial shock and discomfort through breath control, you’re building mental resilience that carries over into all areas of life.

This is why I always say:

cold plunges aren’t just about physical health – they’re a training ground for the mind.

Ready to give it a try?

In the next section, we’ll break down the exact breathing techniques I use in my workshops.

But if you want to start building your breath control right away, check out my

 [ >> free 10-minute energy boost breathwork audio guide. << ] 

It’s a great way to start training your breath for cold plunges!

Step-by-Step Cold Plunge Breathing Techniques

Alright, folks, this is where the rubber meets the road – or should I say, where the breath meets the ice!

Let’s dive into the specific breathing techniques that will transform your cold plunge experience.

Pre-Plunge Preparation: The Power Breath

Before you even dip a toe in that icy water, we’re going to prime your body and mind with what I call the “Power Breath.”

This technique is inspired by the Wim Hof method, which I mastered during my 10-week training.

Here’s how to do it:

1. Sit comfortably: Find a quiet spot and sit in a comfortable position.
2. Take 30-40 deep breaths: Inhale deeply through your nose or mouth, filling your belly and chest. Exhale passively through your mouth.
3. Hold your breath: After the last exhale, hold your breath for as long as you comfortably can.
4. Recovery breath: When you need to breathe, take a deep inhale and hold it for 15-20 seconds.
5. Repeat: Do this cycle 3-4 times.

In my

 [ >> YouTube video on ice bath preparation, << ]

you can see me demonstrating this technique.

It’s simple, but powerful!

The Plunge: Coherent Breathing

Now, it’s time for the main event.

As you enter the cold water, we’ll use a technique called “Coherent Breathing” to keep you calm and focused.

Follow these steps:

1. Enter slowly: Don’t jump in! Ease yourself into the water gradually.
2. Focus on your breath: As you enter, start your coherent breathing.
3. Breathe in for 5 seconds: Inhale slowly through your nose, counting to 5.
4. Breathe out for 5 seconds: Exhale slowly through your mouth, counting to 5.
5. Maintain rhythm: Keep this 5-5 rhythm throughout your plunge.

This 5-5 rhythm has been shown to optimize heart rate variability, promoting a state of calm even in stressful situations.

A study in the Journal of Alternative and Complementary Medicine found that this breathing pattern can significantly reduce anxiety and increase feelings of relaxation.

The Power of Visualization

While you’re in the cold water, don’t just focus on your breath – use your mind!

I teach my workshop participants to use visualization techniques to enhance their experience.

Try this:

• Imagine warmth: Visualize warm, golden light emanating from your core and spreading throughout your body.
• Focus on a goal: Think about a personal goal or mantra. Use the cold as a metaphor for challenges you’re overcoming.

One of my workshop participants shared:

“When I focused on my breath and visualized warmth spreading through my body, the cold became almost irrelevant. I felt powerful and in control.”

Post-Plunge: The Recovery Breath

Once you’re out of the water, it’s time to bring your body back to balance with the Recovery Breath.

Here’s the technique:

1. Stand or sit comfortably: Find a stable position.
2. Take 10 deep, slow breaths: Inhale deeply through your nose, exhale slowly through your mouth.
3. Focus on warmth: As you breathe, focus on the natural warmth returning to your body.

Progressing Your Practice

In my workshops in Chiang Mai, I guide participants through a progression, starting with 3-minute plunges in water around 15°C (59°F) and gradually working towards longer durations and colder temperatures.

Remember, this isn’t a competition.

Listen to your body and progress at your own pace.

The goal is to build resilience and enjoy the benefits, not to prove anything.

Safety First!

While cold plunges are generally safe for healthy individuals, always consult with a healthcare professional before starting any new health practice, especially if you have pre-existing conditions.

Never do cold plunges alone, especially as a beginner.

In my workshops, safety is always the top priority.

Ready to take your breathing to the next level, even without the ice?

Check out my

 [ >> free 10-minute energy boost breathwork audio guide. << ]

It’s a great way to start incorporating powerful breathing techniques into your daily life!

Common Mistakes and How to Avoid Them

Alright, cold plunge warriors, let’s talk about some pitfalls you might encounter on your icy journey.

After guiding over 1000+ experiences, I’ve seen it all.

Here are the most common mistakes and how to sidestep them like a pro.

1. Rushing Into the Cold

The Mistake: Jumping into the cold water like you’re auditioning for a polar bear club.

Why It’s a Problem: This shock can cause gasping, hyperventilation, and panic – not exactly the zen experience we’re aiming for!

The Fix: Ease into it. Start with your feet, then legs, then torso. Take your time and focus on your breath. Remember the coherent breathing we talked about? Use it here.

As one of my workshop participants put it:

“When I first started, I thought I had to be ‘tough’ and jump right in. Jason showed me that easing in actually allowed me to stay in longer and enjoy it more.”

2. Forgetting to Breathe (or Breathing Too Fast)

The Mistake: Either holding your breath or breathing too rapidly and shallowly.

Why It’s a Problem: Holding your breath increases stress, while rapid, shallow breathing can lead to dizziness and anxiety.

The Fix: Stick to the 5-5 rhythm we practiced. In for 5, out for 5. Keep it slow and steady. If you find yourself speeding up, focus on extending your exhale.

In my

 [ >> YouTube video on ice bath preparation << ] ,

you can see how I maintain this steady breathing rhythm throughout the plunge.

3. Tensing Up

The Mistake: Clenching your muscles and fighting against the cold.

Why It’s a Problem: Tension increases discomfort and uses up energy you could be using to stay warm.

The Fix: Consciously relax. Start with your face, then move down to your shoulders, arms, and the rest of your body. Imagine the tension melting away with each exhale.

4. Staying In Too Long

The Mistake: Trying to tough it out and stay in the cold water for as long as possible.

Why It’s a Problem: This can lead to hypothermia and diminishing returns on the benefits.

The Fix: Start small and build up. In my workshops, we begin with just 3 minutes at 15°C (59°F). Listen to your body – if you start shivering uncontrollably or feel numbness, it’s time to get out.

A study in the Journal of Applied Physiology found that even short cold water immersions of 5 minutes or less can provide significant health benefits.

5. Neglecting the Warm-Up

The Mistake: Skipping the pre-plunge breathing exercises.

Why It’s a Problem: You’re missing out on the mental preparation and physiological priming that makes the plunge more effective and enjoyable.

The Fix: Always do your Power Breaths before getting in the water. This primes your nervous system and gets you in the right headspace.

6. Forgetting to Warm Up Properly Afterwards

The Mistake: Jumping straight into a hot shower or sauna after your plunge.

Why It’s a Problem: This can cause a rapid shift in blood flow that may be uncomfortable or even dangerous.

The Fix: Warm up gradually. Start with gentle movement, like walking or light stretching. Use your Recovery Breaths to help your body naturally warm up.

7. Going Solo

The Mistake: Doing cold plunges alone, especially as a beginner.

Why It’s a Problem: This can be dangerous if you experience any adverse reactions.

The Fix: Always have a buddy. In my workshops, we always work in pairs or groups. Safety first, folks!

Remember, the goal of cold plunge breathing isn’t to prove how tough you are. It’s about building resilience, improving health, and yes, even enjoying the experience!

Want to build your breathing skills before your next cold plunge?

Check out my

 [ >> free 10-minute energy boost breathwork audio guide. << ]

It’s a great way to practice powerful breathing techniques in the comfort of your own home.

Advanced Techniques for Seasoned Cold Plungers

Alright, ice warriors!

If you’ve been following along and practicing regularly, you’re probably starting to feel like a cold plunge pro.

But trust me, there’s always room to take your practice to the next level.

As someone who’s guided over 1000+ experiences, I’m excited to share some advanced techniques that can supercharge your cold plunge breathing.

1. The Box Breath

This technique, also known as square breathing, is a powerful tool for maintaining calm and focus during longer cold plunges.

Here’s how to do it:

1. Inhale for a count of 4
2. Hold your breath for a count of 4
3. Exhale for a count of 4
4. Hold your breath out for a count of 4

Repeat this cycle throughout your plunge.

The box breath is excellent for maintaining CO2 levels and keeping your nervous system balanced during extended cold exposure.

2. Alternating Nostril Breathing

This yogic breathing technique can help balance your nervous system and enhance your body’s ability to withstand cold.

Follow these steps:

1. Close your right nostril with your right thumb
2. Inhale through your left nostril for a count of 5
3. Close your left nostril with your right ring finger, release your thumb
4. Exhale through your right nostril for a count of 5
5. Inhale through your right nostril for a count of 5
6. Close your right nostril, release your ring finger
7. Exhale through your left nostril for a count of 5

Repeat this cycle 5-10 times before your plunge. It’s a great way to center yourself and prepare for the cold.

3. The ‘Fire Breath’ *

This technique, inspired by the Wim Hof method, can help generate internal heat BEFORE your cold plunge.

 * NEVER do this during your cold plunge because there’s a risk you can lose consciousness and drown.

Here’s how:

1. Take 30-40 quick, powerful breaths through your nose, exhaling passively through your mouth
2. After the last exhale, hold your breath for as long as comfortable
3. When you need to breathe, take a deep inhale and hold for 15-20 seconds
4. Exhale and return to normal breathing

Use this technique BEFORE your plunge when you need an extra boost of warmth.

 * NEVER do this during your cold plunge because there’s a risk you can lose consciousness and drown.

4. Visualization Mastery

Advanced practitioners can use more complex visualization techniques to enhance their cold plunge experience.

Try this:

• Imagine you’re surrounded by a protective bubble of warmth
• Visualize the cold water as blue healing energy entering your body with each inhale
• On the exhale, imagine releasing tension and negativity as dark smoke

One of my advanced workshop participants shared:

“Jason’s visualization techniques transformed my cold plunges. I went from enduring the cold to feeling like I was absorbing its power. It’s a game-changer!”

5. Breath Retention Training

Gradually increasing your breath retention time can significantly boost your cold tolerance.

Practice this dry drill:

1. Sit comfortably and take 30 deep breaths
2. After the last exhale, hold your breath for as long as comfortable
3. When you need to breathe, inhale deeply and hold for 15 seconds
4. Exhale and return to normal breathing
5. Rest for 2 minutes and repeat 3-5 times

A study in the Frontiers in Physiology journal found that breath-hold training can improve CO2 tolerance and potentially enhance cold water immersion performance.

6. Cold-Hot Contrast Training

Alternating between hot and cold exposure can amplify the benefits of your practice.

Here’s a sample protocol:

1. 3 minutes in cold water (10-15°C / 50-59°F)
2. 1 minute in hot water (38-40°C / 100-104°F)
3. Repeat 3-5 times, always ending with cold

Remember to maintain your breathing techniques throughout!

7. Mindfulness Integration

Incorporating mindfulness practices can deepen your cold plunge experience.

Try this:

• Focus on the sensations in your body without judgment
• Notice your thoughts about the cold without attaching to them
• Practice gratitude for your body’s ability to adapt to the cold

In my

 [ >> YouTube video on ice bath preparation, << ]

you can see how I integrate mindfulness into my pre-plunge routine.

Remember, these advanced techniques should be approached gradually and with respect for your body’s limits.

Always prioritize safety and listen to your body.

Ready to take your breathing practice to new heights, even outside of cold plunges?

Don’t forget to download my

 [ >> free 10-minute energy boost breathwork audio guide. << ]

It’s packed with powerful techniques that can enhance your overall well-being!

Integrating Cold Plunge Breathing into Your Daily Life

Alright, cold plunge champions!

By now, you’ve learned the ins and outs of cold plunge breathing.

But here’s the real game-changer: the benefits of these techniques extend far beyond your ice baths.

Let’s explore how you can harness the power of cold plunge breathing in your everyday life.

1. Morning Energy Boost

Start your day with a mini cold plunge routine, even without the ice!

Try this:

1. Practice the Power Breath technique (30 deep breaths, breath hold, recovery breath)
2. Transition to Coherent Breathing (5s in; 5s out; thru nose)
3. Take a shower and finish with 30 seconds of cold water

This routine kickstarts your metabolism and boosts your energy levels.

One of my workshop participants shared:

“Jason’s morning cold shower routine has replaced my coffee. I feel more alert and focused throughout the day!”

2. Stress-Busting Breaks

Use cold plunge breathing techniques to combat stress during your workday.

Here’s a quick stress-buster:

1. Find a quiet spot
2. Practice Box Breathing for 2-3 minutes
3. Splash cold water on your face while maintaining the breath

A study in the Journal of Behavioral Medicine found that brief cold water stimulation combined with controlled breathing can significantly reduce stress levels.

3. Pre-Workout Power-Up

Enhance your workout performance with cold plunge breathing.

Try this routine before your next workout:

1. Do 3 rounds of Fire Breath
2. Transition to Coherent Breathing
3. Take a shower and finish with 30 seconds of cold water

This routine primes your body for peak performance.

In my experience guiding over 1000+ cold plunge sessions, I’ve seen athletes dramatically improve their workout intensity after incorporating these techniques.

4. Bedtime Wind-Down

Use gentle cold exposure and breathwork to improve sleep quality.

Follow this evening routine:

1. Practice Alternating Nostril Breathing for 5 minutes
2. Take a cool (not cold) shower for 2-3 minutes
3. While in the shower, focus on long, slow exhalations

Many of my clients report better sleep after incorporating this routine.

The cooling effect can help lower your core body temperature, signaling to your body that it’s time to sleep.

5. Emotional Regulation Tool

Use cold plunge breathing to manage intense emotions.

When you feel overwhelmed:

1. Splash cold water on your face
2. Practice the 5-5 Coherent Breathing we learned earlier
3. Focus on the sensation of the cold and your breath

This technique leverages the mammalian dive reflex, which can help calm your nervous system quickly.

6. Productivity Enhancer

Use cold plunge breathing to boost focus and productivity.

Try this desk-friendly technique:

1. Keep a bowl of ice water at your desk
2. Every hour, dip your face in the water for 15-30 seconds
3. While your face is submerged, focus on slow, controlled exhalations

This mini cold plunge can help refresh your mind and re-energize you for tasks ahead.

In my YouTube video on ice bath preparation, I demonstrate how even brief cold exposure can enhance mental clarity.

7. Immune System Booster

Regular cold exposure combined with breathwork can strengthen your immune system.

Incorporate this into your weekly routine:

1. Take a cool shower every morning
2. Once a week, do a longer cold plunge session (3-5 minutes)
3. Always practice your breathing techniques during cold exposure

A study in the PLoS One journal found that regular cold showers can reduce self-reported sickness absence by up to 29%.

8. Mindfulness Practice

Use the sensations of cold and your breath as anchors for mindfulness.

Try this daily mindfulness exercise:

1. Wet your hands with cold water
2. Close your eyes and focus on the cold sensation
3. Take 10 slow, deep breaths, fully experiencing each inhale and exhale

This practice can help cultivate present-moment awareness and reduce anxiety.

Remember, the key to reaping the benefits of cold plunge breathing is consistency.

Start small, be patient with yourself, and gradually build up your practice.

Want to kickstart your journey to better breathing and enhanced well-being?

Don’t forget to download my free 10-minute energy boost breathwork audio guide.

It’s packed with techniques you can use anytime, anywhere – no ice bath required!

Frequently Asked Questions About Cold Plunge Breathing

After guiding over 1000+ cold plunge experiences and answering countless questions, I’ve compiled the most common queries I receive about cold plunge breathing. Let’s dive into these FAQs!

1. Is cold plunge breathing safe for everyone?

While cold plunge breathing is generally safe for healthy individuals, it’s not for everyone. Always consult with your healthcare provider before starting any new health practice, especially if you have:

• Heart conditions
• High blood pressure
• Respiratory issues
• Pregnancy
• Raynaud’s syndrome

Remember, safety first! In my workshops, we always prioritize individual health considerations.

2. How long should a cold plunge last?

There’s no one-size-fits-all answer, but here’s a general guideline:

• Beginners: Start with 30 seconds to 1 minute
• Intermediate: Aim for 2-3 minutes
• Advanced: 3-5 minutes or more

In my YouTube video on ice bath preparation, I demonstrate a 3-minute plunge, which is a good target for most practitioners.

3. What’s the ideal water temperature for cold plunges?

The “ideal” temperature can vary, but here’s what I recommend:

• Beginners: 15°C (59°F) to 18°C (64°F)
• Intermediate: 10°C (50°F) to 15°C (59°F)
• Advanced: Below 10°C (50°F)

Remember, colder isn’t always better. The goal is to challenge yourself safely, not to prove how tough you are!

4. Can I practice cold plunge breathing without an actual cold plunge?

Absolutely! While the full benefits come from combining the breathing techniques with cold exposure, you can still gain a lot from practicing the breathing alone. Try using:

• Cool showers
• Face dunking in cold water
• Outdoor breathing in cold weather

These can all be effective alternatives when a full cold plunge isn’t available.

5. How often should I do cold plunges?

Based on my experience and current research, here’s what I recommend:

• Beginners: 1-2 times per week
• Intermediate: 3-4 times per week
• Advanced: 4-5 times per week

A study in the Scandinavian Journal of Medicine & Science in Sports found that cold water immersion 3 times per week for 6 weeks led to significant adaptations in the body’s response to cold stress.

6. Will I get sick from regular cold exposure?

Contrary to popular belief, regular cold exposure combined with proper breathing techniques may actually boost your immune system. Many of my clients report fewer colds and illnesses after incorporating cold plunges into their routine.

One participant shared:

“I used to catch every bug going around. Since starting Jason’s cold plunge program, I haven’t had a single cold in over a year!”

However, it’s crucial to practice safely and listen to your body.

7. How do I overcome the initial shock of cold water?

The key is in the breath! Here’s my go-to technique:

1. Before entering: Take 5 coherent breaths
2. As you enter: Focus on long, slow exhales
3. Once submerged: Use the 5-5 coherent breathing rhythm

Remember, the shock only lasts for a few seconds. Stay calm, focus on your breath, and you’ll push through!

8. Can cold plunge breathing help with weight loss?

While cold plunge breathing isn’t a magic bullet for weight loss, it can support your efforts. Cold exposure activates brown fat, which burns calories to generate heat. Combined with the metabolic boost from breathwork, it can complement a healthy diet and exercise routine.

9. How long does it take to see benefits from cold plunge breathing?

Many people report feeling invigorated and energized after their very first session. However, for long-term benefits like improved cold tolerance and stress resilience, consistency is key. In my experience, most people start noticing significant changes after 2-3 weeks of regular practice.

10. Can cold plunge breathing improve my mental health?

Absolutely! Many of my clients report improvements in mood, reduced anxiety, and better stress management. The combination of controlled breathing and cold exposure can have a powerful effect on your nervous system and mental state.

A study in the Medical Hypotheses journal suggests that cold showers may help alleviate symptoms of depression.

Remember, while cold plunge breathing can be a powerful tool for physical and mental wellbeing, it’s not a substitute for professional mental health care if you’re struggling.

Want to start experiencing the benefits of powerful breathing techniques right away?

Don’t forget to download my free 10-minute energy boost breathwork audio guide.

It’s a great way to begin your journey into the transformative world of breathwork!

Conclusion: Your Journey into Cold Plunge Breathing Begins Now

Wow, we’ve covered a lot of ground in this guide to cold plunge breathing!

From the basics to advanced techniques, we’ve explored how this powerful practice can transform your health, boost your resilience, and even change your life.

As someone who’s guided over 1000+ cold plunge experiences, I can tell you that the journey you’re about to embark on is truly extraordinary.

Key Takeaways

Let’s recap some of the most important points we’ve covered:

1. Cold plunge breathing combines controlled breathing techniques with cold exposure for maximum benefits.
2. The science behind cold plunge breathing is robust, with studies showing improvements in immune function, stress resilience, and overall wellbeing.
3. Proper technique is crucial – from the Power Breath before your plunge to the Coherent Breathing during immersion.
4. Safety should always be your top priority. Listen to your body and progress gradually.
5. Cold plunge breathing techniques can be integrated into your daily life, even without an ice bath.

The Power of Consistency

Remember, the true magic of cold plunge breathing lies in consistent practice. As one of my long-term workshop participants shared:

“When I first started, I could barely handle 30 seconds in cool water. Now, after six months of Jason’s guidance, I’m doing 5-minute ice baths and feeling incredible. It’s not just about the cold anymore – it’s a total mind-body transformation.”

This transformation is available to you too. All it takes is commitment and the right guidance.

Your Next Steps

Ready to dive deeper into the world of cold plunge breathing?

Here’s what you can do next:

1. Start small: Begin with cool showers and gradually decrease the temperature.
2. Practice daily: Use the breathing techniques we’ve discussed, even without cold exposure.
3. Track your progress: Keep a journal of your experiences and how you feel after each session.
4. Join a community: Connect with like-minded individuals for support and motivation.
5. Keep learning: Continue to educate yourself on the latest research and techniques.

Resources to Support Your Journey

To help you on your cold plunge breathing journey, I’ve created several resources:

• My YouTube channel features demonstrations of techniques, including this video on ice bath preparation.
• Check out my website for articles, tips, and information about upcoming workshops.
• If you’re in Chiang Mai, Thailand, join one of my in-person workshops for hands-on guidance and support.

A Gift to Get You Started

To kick-start your journey into the transformative world of breathwork, I’m offering a free 10-minute energy boost breathwork audio guide.

This guide will introduce you to powerful breathing techniques that you can use anytime, anywhere – no ice bath required!

 [ >> Click here to download your free 10-minute energy boost guide << ] 

Final Thoughts

Cold plunge breathing is more than just a wellness trend – it’s a powerful tool for physical and mental transformation.

As someone who once hated cold water and now guides others through ice baths, I can attest to its life-changing potential.

Remember, every expert was once a beginner.

Your cold plunge breathing journey starts with a single breath, a single moment of embracing discomfort.

Trust in the process, stay consistent, and watch as you unlock levels of resilience, energy, and wellbeing you never thought possible.

So, are you ready to take the plunge?

Your transformation begins now. Breathe deep, stay cool, and let’s embark on this incredible journey together!