Breathing – your most important companion in winter swimming

There is a brief moment when everything disappears. The thoughts, the calendar, the noise. Everything freezes the second you lower your body into the icy water. And the only thing left is your breath.

Many are surprised by how big a role breathing plays in winter swimming. It's not just something that happens – it's the very key to the experience.

When the body is hit by the cold, the sympathetic nervous system is activated. Your heart rate increases, you hyperventilate, and your brain sends out warnings. But it is precisely here – in the shock – that you have the opportunity to take back control. With conscious breathing, you can calm your nervous system and stay in the experience without panic.

A simple exercise before you go in:

1. Sit in a quiet place.

2. Breathe in through your nose for 4 seconds.

3. Hold your breath for 4 seconds.

4. Exhale slowly through your mouth for 6-8 seconds.

5. Repeat 4-5 times.

During the bath itself: focus on long, calm exhalations. This helps the body understand that you are in control – and that the cold is not dangerous.

Winter swimming isn't about being cool. It's about feeling yourself. And breathing is your security in the middle of the cold.