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Square Breathing in Cold Water

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Updated
ByThe Good

Square breathing is approximately 4-4-4-4:

  • 4 second inhale
  • 4 second hold
  • 4 second exhale
  • 4 second pause

However, we find that counting the breath gives the exercise a mental quality.

This is ok for when you are starting out, but ultimately we recommend people do short, mid or long breaths/holds/pauses because this is more qualitative and conducive to feeling each breath/hold/pause.

Square breathing is excellent for building resilience to stress - which is why we recommend practising it immersed in cold water.

Doing cold showers/baths it for 11 minutes total each week is said to be the "sweet spot" for getting maximum physiological benefits and yet not getting too habituated to the cold.