Breathing is the part of a cold plunge you notice first. The gasp is automatic, and getting it under control is most of what a beginner learns.
There is also a popular breathing method sold alongside cold water, and its own site has a blunt warning about doing the two together. This article covers both. It sits under our overview of cold plunge benefits. It is general information, not medical advice.
Short answer: in the plunge, aim to slow your breathing down after the first gasp. Don’t do Wim Hof or any other deep, fast breathing before or in the water: the method’s own site says it can cause loss of consciousness and should never be done ahead of or during immersion.
The gasp you can’t avoid
The National Weather Service: “Gasping for Breath & Rapid Breathing (occurs during the first 2-3 minutes or more).” It “can be triggered by water as warm as 77°F (25°C).”
Cleveland Clinic calls it “rapid, uncontrolled breathing (hyperventilation).” That is why the sources tell you to lower yourself in slowly and keep your head above water.
Breathing in the plunge
- Get in slowly. Don’t jump.
- Keep your head above water.
- Let the first gasp pass, then work on slowing each breath.
These steps follow Cleveland Clinic and the National Weather Service.
Why deep breathing and water don’t mix
The Wim Hof Method’s own page on shallow water blackout is clear: “Never practice the Wim Hof Method (or any other forms of deep) breathing ahead of or during immersion in or over water.”
It explains why. Fast deep breathing lowers carbon dioxide, and “oxygen can drop to very low levels before CO2 has built back up far enough to induce the breathing reflex.” In other words, you can black out before you feel the need to breathe. The same page says deep breathing “can affect motor control and, in extreme cases, lead to loss of consciousness,” and to “always sit or lie down in a safe, comfortable space” to practice.
Here’s what the social media clips won’t tell you. Breathing hard and then sliding into a tub combines both risks: the blackout risk from the breathing and the gasp from the cold.
What the breathing study found
The best-known study is a 2014 paper in PNAS. Twelve volunteers trained for 10 days in meditation, breathing (cyclic hyperventilation and breath holds), and cold exposure, including ice-cold water. Twelve others weren’t trained.
All were then injected with a bacterial toxin. The trained group had higher anti-inflammatory and lower inflammatory markers, and fewer flu-like symptoms. The authors tie this to the adrenaline released while practicing the breathing.
| What the study shows | What it doesn’t show |
|---|---|
| Trained people had a weaker inflammatory reaction to the toxin | Which of the three parts did it |
| Breathing practice raised adrenaline | That plunging alone does the same |
| 24 healthy young volunteers | Effects in people with illness |
Who should check with a doctor first
Cleveland Clinic lists heart disease, high blood pressure, diabetes, pregnancy, peripheral neuropathy, poor circulation, venous stasis, and cold agglutinin disease for cold plunging. The Wim Hof Method’s FAQ advises against its method during pregnancy and with epilepsy, coronary heart disease, or high blood pressure treated with medication.
Setting up the tub
Cleveland Clinic’s starting range is 50 to 59°F, well above the minimum most chillers list. Taller users who can’t sit fully in a standard tub have the Nordic Wave Viking XL, built for them.
Bottom line: in the water, slow is the goal. Do any deep breathing practice on dry land, sitting or lying down, and finish well before you get in. For the other claims, see the cold plunge benefits overview linked above.
Sources
- Wim Hof Method, “What Is Shallow Water Blackout?” accessed October 18, 2026: wimhofmethod.com
- National Weather Service, “Cold Water Hazards and Safety,” accessed October 17, 2026: weather.gov
- Cleveland Clinic, “Are ‘Cold Plunge’ Ice Baths Good for You?” May 8, 2026: health.clevelandclinic.org
- Wim Hof Method, “Frequently Asked Questions,” accessed October 18, 2026: wimhofmethod.com
- Kox M, et al., “Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans,” PNAS, 2014 (abstract): pubmed.ncbi.nlm.nih.gov
- Nordic Wave Viking XL listing, checked September 2026