BreathQ® on Ice: Breath, Focus, Euphoria and the Power of Cold
- Silke Hartmann
- Jan 18
- 5 min read
Updated: Jan 28
Imagine standing barefoot on the edge of an icy river, in the middle of a snow-covered valley in the mountains, together with a group of like-minded people. The air is cold, your breath is visible. One after the other gets into the water, while the rest watches quietly and provides mental support. You hear the controlled breathing of those who have already immersed themselves. The tension in the group is palpable, and simultaneously a deep connection - everyone knows what to expect.
Now it's your turn. Your heart beats faster, your body becomes even tenser. You put one foot in the water - a sudden shock hits you. Your mind screams: " Too cold! Get out of here!" But then you breathe in deeply - and slowly breathe out. You focus on the rhythm of your breathing. Inch by inch you dive deeper until the ice-cold water surrounds you. Your body trembles, but you stay calm. The voices of your group sound as if from a distance: "Stay with it. Breathe."
Suddenly something magical happens: the initial panic gives way to a deep calm. Your mind becomes crystal clear, and your body adjusts. Your heart beats strongly but in a controlled manner. A feeling of euphoria flows through you. The cold is still there, but you control it - not the other way around. The world around you changes. The surrounding noise falls silent, and time expands. You perceive the water on your skin more intensely, feel every tiny movement, every tremor that slowly subsides. The nature around you appears sharper, the colors are more intense, and the air is even clearer. Your breath is your anchor that keeps you in this moment - deep in, slow out. In the silence of the cold, a new dimension opens up. Thoughts disappear, and the mind is awake and present. You feel connected to nature, your body, and the here and now.
After two minutes you step out - full of energy, with a clear mind and a big smile. Your group claps and cheers. You did it! Welcome to the world of BreathQ® on Ice!
The Science Behind the Cold
Ice bathing is not a crazy trend, but a proven method for strengthening the mind and body. Studies show that cold improves circulation, boosts the immune system, and has anti-inflammatory effects. A study from the University of Oulu in Finland found that regular ice bathing can increase dopamine levels by up to 250% - which explains why many people feel euphoric after a cold bath.
Another study from the Netherlands shows that people who regularly take ice baths strengthen their immune systems, resulting in 30% fewer sick days. Cold exposure activates brown fat tissue, which warms the body more efficiently and boosts metabolism.
History of the Ice Bath
The tradition of ice bathing goes back a long way. Even in ancient times, Greeks and Romans used cold water treatments for regeneration and health promotion. One of the oldest ice bathing clubs in the world is the Berlin Seals Club, which has existed since 1979. Things are even more extreme at the Ice Swimming World Championships, which have been held since 2000 and in which athletes cover distances of up to one kilometer in ice-cold water - without a wetsuit! The 6th Ice Swimming World Championships took place from January 13th to 19th, 2025 in Molveno, Italy, with a water temperature typically just below 5°C.
How cold should an Ice Bath be?
To ensure full benefits, the water temperature should be below 14°C – it doesn't have to be close to freezing to awaken your inner strength. However, around 5 degrees Celsius has proven to be optimal. This cold strongly activates the sympathetic nervous system, which leads to improved focus, increased cold tolerance, and better stress resistance.
How often should you take Ice Baths?
Making it a routine is the key. Many experts recommend going into an ice bath two to three times a week for two to five minutes. It is important to listen to your body's signals and slowly get used to the cold. If you bathe every day, you should make sure you have enough recovery phases.
Facts about Breath, Focus, and Ice
Your breathing determines your cold tolerance: Deep, controlled breaths help you overcome the moment of shock on the ice.
Shivering is your friend: Your body doesn't tremble because you are weak, but because that muscle activity helps you warm up at full speed!
Cold makes you happy: Ice bathing leads to the release of endorphins – leaving you energized and euphoric.
Two minutes are enough: That's all you need to experience the positive effects.
Ready for your first Ice Bath?
With the right breathing technique, you can defy the cold and develop new mental strength. In our BreathQ® on Ice sessions, we show you how to push your limits with conscious breathing and emerge as a stronger version of yourself after just two minutes in the cold.
Preparation and Recovery
An ice bath is not a spontaneous action, but requires conscious preparation and a clear focus. Before slowly entering the ice-cold water, you should prepare yourself mentally and calm your nervous system with targeted breathing exercises. Dynamic but not too strenuous movements help to prepare your body without overheating it. It is crucial to enter the water calmly and with a strong focus – the proper mindset is equally important as the right breathing technique.
After the ice bath, the equally important warm-up phase begins. Your body needs to warm up slowly and on its own. Intense external heat sources such as hot showers or saunas are not a good idea immediately after the bath, as they can intensify the so-called afterdrop.
The afterdrop refers to the phenomenon that the core body temperature continues to drop after leaving the cold water, as cold blood from the outer limbs is transported back to the core. To avoid this, you should use your body energy to slowly warm yourself up again after the ice bath - preferably in the horse stance. This powerful stance originates in martial arts and is used specifically in the Wim Hof method to generate heat again after the cold. You stand with your knees bent shoulder-width apart and keep your back upright. Deep breathing and rotating arm movements, which activate the intercostal muscles in particular, stimulate blood circulation and warm your body from the inside out. Hold the Horse Stance for about twice as long as you were in the cold water.
If you are still cold after getting dressed, keep moving dynamically and drink a warm - not hot - drink. Shivering is a natural part of this process and helps the body generate heat. We highly recommend doing your first ice bath under an experienced trainer's guidance to ensure you use the correct technique and respect your limits.
Safety Instructions
Ice bathing is not suitable for everyone. People with cardiovascular diseases, high blood pressure, or respiratory diseases should consult a doctor beforehand. Pregnant women and people with Raynaud's syndrome should also be careful. Never get into the ice bath alone - safety comes first!
Get involved – take a deep breath – and immerse yourself in the world of BreathQ® on Ice!
Author: Kathrin Eugen, BreathQ® Coach, Wim Hof Method Instructor, YOGABODY® Breath Coach
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