New Ice Bath Challenge | Singapore (2023)

When mentioning anything ice baths or cold water immersions, one would think of the Wim…

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lower stress breathe cold

When mentioning anything ice baths or cold water immersions, one would think of the Wim hof method where you do a combination of breathing exercises, & get the whole body to go under the cold water for improving a whole host of physical & mental benefits, using cold as therapy. It’s good to learn that you can now do this in Singapore with the only specific studio for cold exposure. Improving focus, improved sense of motivation, energy, & the ability to control to relax faster(lower anxiety).

Ice bucket Challenge

ice bath challenge class for recovery for participants

Not only in Singapore, but seen all over facebook video the ice bucket challenge saw a spike people on social media participating in it(dunking cold water onto the head), to not only increase awareness & understanding of the disease amyotrophic lateral sclerosis (ALS) & encourage donations for research for patients. Cold water immersion was closely followed by people around the world having more to be more aware of how cold therapy & science may help improve experiences in life.

Deep breathing exercises

meditation to lower stress, inflammation, & discomfort

Deep breathing exercises can be very useful to prepare your body for an ice bath and manage your reactions while you’re in it. Here are some techniques you can try. Before you begin, it’s important to note that these exercises should be done in a safe environment, preferably with a partner present, especially when combined with something like an ice bath.

1. Box Breathing

Box Breathing is a simple technique that involves breathing in, holding your breath, breathing out, and holding again, each for an equal amount of time.

How to do it:

  1. Inhale for 4 seconds.
  2. Hold your breath for 4 seconds.
  3. Exhale for 4 seconds.
  4. Hold your breath for 4 seconds.
  5. Repeat.

2. Circular Method

Commonly practised with people who has attended Wim Hof preparing for the extreme cold ice water, participants go through one of our fundamentals. Here’s the simplified version:

  1. Take 30-40 deep breaths, inhaling through your nose and exhaling through your mouth. Make each exhale longer than the last.
  2. After your last exhale, hold your breath for as long as you can.
  3. Breathe in again, as deep as you can, and hold it for 10-15 seconds.
  4. Exhale and start again.

Repeat this cycle 2-3 times before entering the cold tub.

3. Coherent Breathing

Coherent breath is about slowing your breath rate to about five breaths per minute, which can help calm your nervous system.

  1. Inhale slowly and steadily for 6 seconds.
  2. Exhale slowly and steadily for 6 seconds.
  3. Repeat.

4. 4-7-8 Breathing

This technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

  1. Close your eyes and breathe in quietly through your nose for a mental count of four.
  2. Hold your breath for a count of seven.
  3. Exhale completely through your mouth, making a whoosh sound for a count of eight.
  4. This completes one breath cycle. Now inhale again, and repeat the cycle three more times for a total of four breaths.

Practice these breathing exercise regularly to get you accustomed to the rhythm.

Join our Ice Bath Challenge (IBC) today

meditation to lower stress, inflammation, & discomfort

We invite you to join us for our IBC session, happening every Sunday, starting at 10:30 am! Experience a refreshing 10-minute plunge into water chilled to a bracing 10 degrees. This practice, combined with learning a range of breathing techniques that we’ve outlined above, can lead to numerous health benefits and an invigorating start to your week. Use this challenge to improve recovery from training &

If you’re ready to take the plunge, don’t wait! Spots are limited. Make sure to book your IBC now and get ready to challenge yourself in a unique and revitalising way. Call us today or visit our website to secure your spot. We can’t wait to see you there!

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