The best breathing techniques for ice bathing / winter bathing

Certain breathing techniques before cold exposure, such as an ice pool, can help to adequately prepare the body for this challenge and to alleviate the effects of the cold too clearly. This means that you can warm up, for example, internally and then make it easier for you to stay in the ice pool or to make it easier to get started.

What does the use of special breathing techniques in front of the ice pool do?

Through targeted breathing, the body can absorb more oxygen and improve blood circulation. This increases the body temperature and strengthens the immune system. In addition, the sympathetic nervous system is activated, whereby the body releases hormones such as adrenaline and noradrenaline. This leads to increased colder resistance because the perception of pain is reduced by the hormone release.

What different types of breathing techniques are there?

1. Belly breathing: In the case of abdominal breathing, the breath is absorbed deep into the stomach, so that the stomach extends when inhaling and pulls together when exhaling. This technology is also helpful to reduce stress and to relax.
   
2. Breast breathing: In breast breathing, the breath is absorbed into the upper area of ​​the lungs, so that the breast extends when inhaling and pulls together when exhaling. This technology helps to deepen breathing and increase the lung capacity. For example, it is used by divers or ice swimmers in front of the dive.
   
3. Exchange breathing: In the case of exchange breathing, the left and right nose hole alternately breathed. This technology is often used in yoga practice to reduce stress and improve concentration.
   
4. Depth breathing: In deep breathing, the breath is taken deep into the lungs and slowly exhaled again. This technique causes relaxation and focusing and thus also reduces stress as by the way.
   
5. Kapalabhati: With Kapalabhati, it is rapidly and exhaled through the nose quickly and rhythmically. The breath flows back in a natural way when inhaled and is not forced. Kapalahate also helps increase the lung capacity and improve blood circulation.

Breathing techniques to boost the internal heat

But not every breathing technique helps equally as a preparation for ice bathing. We want to introduce you to the best breathing techniques with which you can warm up and make your “inner fire” blazing:

The Kapalabhati breathing

The Kapalabhati breathing comes from the traditional Indian practice of Pranayama and is also referred to as "skull cleaning". The skin can detoxify better. The body is acidified by the wrong nutrition, Kapalabhati is basic. It is best to incorporate into your morning routine, after that you will have a very quiet and even breath. It is best to do this on an empty stomach, because the stomach is stressed.

The Kapalabhati breathing includes a quick episode of short, powerful exhalation, followed by a passive inhalation. The body is warmed up and the circulation is stimulated. Kapalabhati is therefore passive inhalation and active exhalation .

Instructions for Kapalabhati Breathing

1. Sit comfortably on a chair or on the floor with crossed legs in the lotus seat. Make sure your back is straight and upright and your shoulders are relaxed.
2. Close your eyes and breathe in and out a few times to relax.
3. Breathe in deeply and then breathe out through the nose very quickly and vigorously, pulling the diaphragm inside and up.
4. Let your inhalation passively flock back into the body.
5. Perform this exhalation technique in a quick but controlled rhythm. Make about 50 to 60 strong breaths per minute.
6. Repeat the Kapalabhati breathing for 1 to 5 minutes, depending on your experience and comfort levels.
7. End the exercise by inhaling and exhaling deeply and normalizing your breathing.

10-14 breaths per minute, at Kapalabathi this increases to 60 breaths or even up to 120 breaths per minute.

Note: Capalabhati breathing should be avoided if you are pregnant or recently had an operation in the abdominal area. You should also avoid them if you suffer from high blood pressure.

The Ujjayi breathing

Ujjayi breathing is also often used in yoga and includes even and deep breathing through the nose, in which the air flow is steered through the larynx and an audible noise. The Ujjayi breathing relaxes and warms the body and sharpens your focus. This breathing technique is also referred to as the "victorious breathing".

Instructions for Ujjayi breathing

1. Place you comfortably, either on a chair or on the floor with crossed legs. Make sure your back is straight and upright and your shoulders are relaxed.
2. Close your eyes and breathe in and out a few times to relax.
3. Breathe in and out through the nose. Make sure your breathing is even and quiet.
4. Concentrate on the neck and larynx. Imagine you hold a mirror in front of your mouth and try to control your breath so that it can be heard.
5. Pull up your throats and open your throat to create a audible tone that sounds similar to the noise of the sea or snoring.
6. Breathe in and out through the nose and try to maintain the audible tone on both breaths.
7. Perform the breathing for 5 to 10 minutes.
8. End the exercise by inhaling and exhaling deeply to normalize your breathing.

Note: Ujjayi breathing should be avoided if you suffer from high blood pressure, heart problems or asthma.

The Wim Hof ​​Breathing

The Wim Hof ​​Breathing is a breathing technique that was developed by Wim Hof, also known as "The Iceman". It is a technique that is used to activate the body and calm the mind.

Instructions for Wim Hof ​​Breathing

1. Sit down comfortably. Make sure your back is straight and upright and your shoulders are relaxed.
2. Breathe in and out to relax.
3. Breathe deep through your nose or mouth, fill your lungs completely with air and then breathe out quickly and strongly through your mouth. Breathe out as much air as possible so that your lungs emptied heavily.
4. Breathe in again and repeat the strong exhalation cycle. Breathe out until you have the feeling that nothing works anymore. Hold your breath when you have exhaled.
5. Then take a deep breath and stop the air for 10-15 seconds. Then breathe out again and start over.
6. Perform this breathing for 3 to 5 rounds.
7. Breathe in deep after the last round and stop the air as long as possible.
8. Then breathe out again and stop your breathing for a few seconds before breathing normally again.

Note: If you start with the Wim Hof ​​Breathing, you should take it slowly and gradually increase it to avoid injuries. It can also happen that you get a little dizzy. You should therefore not perform breathing in the water, but always have a firm reason under you.

Bhastrika breathing

The Bhastrika breathing is similar to the capalabhati breathing and includes a quick episode of short, powerful breaths through the nose, followed by a deep inhalation. Bhastrica breathing can help to heat the body and to improve blood circulation. It is also referred to as "Blasebalg breathing".

Instructions for Bhastrika Breathing

1. Sit down comfortably, either on a chair or on the floor with crossed legs. Make sure your back is straight and upright and your shoulders are relaxed.
2. Breathe in and take a deep breath to relax.
3. Breathe in and out quickly and vigorously through the nose. Make sure that your stomach extends when inhaling and pulls together when exhaling.
4. Keep your breathing rhythm constant and even. Breathe as soon as possible, but without effort.
5. Set the breathing for 20 to 30 seconds before taking a short break.
6. Repeat the Bhastrika breathing for 3 to 5 rounds.
7. End the exercise by inhaling and exhaling deeply and normalizing your breathing.

Note: Bhastrica breathing should be avoided if you suffer from high blood pressure, heart problems or asthma.

The Tummo breathing

Tummo breathing, also known as "inner fire", is an advanced breathing technique that is practiced as part of the Tibetan Yoga tradition. It is a technique used to activate body and mind. The Wim Hof ​​Breathing is based on the Tummo breathing.

Instructions for the Tummo Breathing

1. Sit down comfortably, either on a chair or on the floor with crossed legs.
2. Breathe in and out to relax.
3. Breathe in deep and stop the air. Visualize that the energy collects in your body and rises through your spine.
4. Breathe out through your mouth vigorously and concentrate on the energy that spreads in the body.
5. Repeat the inlet and exhale cycle several times, whereby you concentrate on the energy in your body every time.
6. Visualize during breathing how the fire is sparked in the abdomen and spreads through your body.
7. Concentrate on the energy that flows through your body and warms you.
8. End the exercise by inhaling and exhaling deeply and normalizing your breathing.

Note: Tummo breathing is an advanced technology and should only be practiced under the guidance of an experienced teacher. It is important to start with this technique slowly and carefully and gradually increase it to avoid injuries. Avoid performing this breathing in the water or while driving. It is also not recommended to carry out the tumor breathing if you are pregnant or suffer from certain health problems.

Mamalian dive reflex or diving reflex

The "Mammalian Dive Reflex" (also called diving reflex) is an automatic reaction of the body to immersion in cold water. It is an innate protective reaction that is present in many mammals, including humans.

This reaction includes several physical changes, including slowing down the heartbeat, narrowing of the blood vessels in the arms and legs and an increase in blood flow to the brain and heart. The body tries to guide oxygen and blood into vital organs to protect them.

During the diving reflex, breathing can be temporarily suppressed. This is a protective reaction to prevent water from entering the lungs. The airways are closed and the diaphragm is pressed up to protect the lungs.

It is important to note that the Mammalian Dive Reflex is not sufficient to protect the body from damage caused by longer diving in cold water. It should always be carried out with caution and only under the supervision of experienced divers or medical experts.

Recommendation for the right breathing

When bathing winter, the right breathing technology can help relax the body and regulate the reaction to the cold environment. You can also create an inner warmth to linger longer and easier in the ice pool.

More experienced ice rinks do not make these breathing techniques in front of every ice pool, but for inexperienced people it is advisable to learn a breath technique as mental and physical preparation and to practice about 10 minutes in front of the ice pool. The Wim Hof ​​and Tummo Breathing is particularly suitable.

It is important that you have a quiet and even breath during winter bathing even without breathing technique. Falling in snapping (see Mamalian Reflex) happens particularly often in inexperienced ice rinks. So if you control your breath and keep it calm, you will notice how your body and mind calms down and gradually starts accepting the cold. If you do this right, you have taken the most important step on the way to the ice bathing.