Breathing is one of the most fundamental things we have as humans. It is always with us, yet few people use it consciously. Breathwork is about actively working with breathing to influence both body and mind. It is a practice that is increasingly being used for stress reduction, increased focus and better body awareness.
In a busy everyday life, breathwork can function as a simple and effective tool to create calm and clarity - both alone and in combination with sauna and cold.
What is breathwork?
Breathwork covers various techniques where you change the rhythm, depth or pace of your breathing for a specific purpose. Some techniques have a calming effect, while others can provide energy and increased attention. What they have in common is that they work directly with the nervous system.
Breathing slowly and in a controlled manner can activate the parasympathetic nervous system, which is responsible for calm and recovery. Faster, more forceful breathing can create energy and mental sharpness.
Why does breathwork work?
Breathing is one of the few bodily functions that we can control both consciously and unconsciously. When you change your conscious breathing, you send signals directly to the nervous system. This means that you can actually influence your stress response, heart rate, and mental state through your breathing.
Many people find that regular breathwork provides:
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Less stress and anxiety
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Better body awareness
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Increased focus and energy levels
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Greater mental resilience
Breathwork in the sauna
A sauna is an ideal place to work on your breathing. When your body is exposed to heat, your heart rate increases and your breathing often becomes faster automatically. Here, conscious breathwork can help your body find calm amidst the intensity.
In the sauna, slow, deep nasal breathing can be particularly beneficial. By breathing calmly and controlling your exhalation, you help your body relax, even when the heat is intense. This makes the experience more pleasant and allows you to stay in the heat longer without pushing yourself.
During sauna steaming, breathwork often becomes a natural part of the experience. The scents, heat, and rhythm of the steaming session make it easier to get in touch with your breath and find a meditative state.
Breathwork and cold
Cold and ice baths trigger a strong physical reaction. When the body encounters cold water, you typically breathe quickly and shallowly. This is a natural stress response. Here, breathwork plays a particularly important role.
By focusing on calm and steady breathing in the cold, you can teach your body that the situation is under control. Longer exhalations and shallow, deep breathing can dampen the shock reaction and help the nervous system return to balance.
Many find that cold combined with breathing is not only a physical workout, but also a mental one. It's about staying in the experience without escaping the discomfort and finding peace amidst the intensity.
The combination of heat, cold and breathing
When sauna, cold and breathwork are combined, a powerful holistic experience is created. The heat makes the body receptive, the cold sharpens attention, and the breathing ties it all together.
A typical practice might consist of:
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Calm breathing in the sauna
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Controlled breathing in a cold water bath
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A pause where breathing naturally calms down
This cycle can be repeated several times and creates a deep sense of balance and presence.
Breathwork as a daily practice
Breathwork doesn't have to be advanced or time-consuming. Even a few minutes of conscious breathing can make a difference. For many, the sauna and cold become a space where it is easier to find contact with the breath because external distractions are removed.
At Sauna House, we see breathwork as a natural part of the experience. Whether you are participating in a sauna group, using the sauna alone, or exploring the cold, breathing is a calm anchor that connects body and mind.
By consciously working with your breath, you can get even more out of both heat and cold - and take that calm with you into everyday life.
