Cold Plunges, Saunas, and Breathwork — Wellness or Just Hype?

The Cool (and Hot) Comeback: Why Cold Plunges and Saunas Are Everywhere

Let’s start with what’s possibly the hottest — and coldest — trend: contrast therapy.

In the past year alone, NYC has seen a wave of sleek, minimalist Nordic-inspired bathhouses like:

• Othership (SoHo): Guided breathwork meets hot-cold therapy with playlists that feel like Burning Man meets meditation retreat.
• Bathhouse Flatiron: Think high-end spa meets performance recovery — eucalyptus steam, infrared sauna, and icy plunges await.
• The Well and Remedy Place: Offering sauna + plunge rituals as part of holistic health optimization menus.

But where did this trend come from?

Turns out, it’s old. Like, Viking old. Nordic cultures have used sauna and plunge rituals for thousands of years, not for the Instagram content — but for community bonding and recovery. Even Hippocrates recommended “hot baths followed by cold affusions” for energy and health.

Science is now catching up. A Finnish study of over 2,300 men over 20 years found frequent sauna use was associated with a 63% lower risk of sudden cardiac death (Laukkanen et al., 2015). Cold immersion, on the other hand, is shown to reduce inflammation, support immune resilience, and may increase dopamine levels by 250% (Huberman Lab Podcast, 2022).

Breathwork: The OG of Wellness

Before ice tubs and chromotherapy, humans had breath. It’s free, portable, and arguably more powerful than any supplement.

The popularity of breathwork today — from Wim Hof to holotropic to box breathing — often overlooks how ancient this practice is. Yogis have practiced pranayama for over 3,000 years. In ancient China, qi gong breath control was part of martial arts and medicine. And modern science? It’s obsessed.

Try this stat on for size: We take about 20,000 breaths a day. But how many of those are functional? Nasal? Calm?

Research shows that functional breathing (low, slow, nasal) can:

• Lower blood pressure
• Reduce anxiety
• Improve sleep and athletic performance
• Boost vagal tone (aka, nervous system resilience)

And yes — this is where Wim Hof comes in. The "Iceman" popularized a simple idea: “Happy. Healthy. Strong.”

His method combines cold exposure, breathwork, and mindset — and has been studied for its ability to influence immune response, even under extreme stress.

Wim’s mantra is clear: wellness should be free and accessible. You don’t need a $90 ice bath. Sometimes, all it takes is time, curiosity, and a cold shower.

Okay, But Is It Just Expensive Wellness Theatre?

Let’s be honest. It can be. Some “biohacking” spaces charge $90+ just to sit in a cold tub for 3 minutes. But like anything — yoga, massage, organic food — the benefits depend on your approach and consistency.

You don’t need to join an elite spa to feel the effects.

Here’s how you can bring the trend home:

✅ Cold Therapy: End your shower with 30 seconds of cold water. Build up to 2–3 minutes.
✅ Sauna? Try a hot bath with Epsom salt and a good book.
✅ Breathwork: Try 5 minutes of box breathing before your morning coffee or a simple diaphragmatic breath check at your desk.
✅ DIY Contrast: Hot shower → cold rinse. Or: hot tea + a brisk winter walk!

In NYC, breathwork studios like:

• ReCOVER NYC
• Othership (again!)
• Mindful Movement in Brooklyn

…are creating community around this practice. And people aren’t just going for health benefits — they’re going for emotional clarity, nervous system reset, and community (and that’s a beautiful part!).

How to Start (Without Overthinking It)

You don’t need a guru or a fancy setup. You just need a moment.

1. Start With the Breath

Try this:

• Sit or stand comfortably
• Breathe in through your nose for 4 seconds
• Exhale slowly through your nose for 6 seconds
• Repeat for 2–3 minutes

This simple pattern helps activate your parasympathetic nervous system — shifting you into a state of rest, digestion, and calm. You can do it while walking, commuting, or lying in bed.

2. Explore Non-Traditional Meditation

If sitting still feels impossible, try one of these:

• Walking in silence, focusing on your breath and footsteps
• Cleaning or cooking without music or distractions, just noticing the movement
• Lying on the floor with one hand on your chest and one on your belly, watching the rise and fall
• Sport or dance, done mindfully, can also become meditative

The common thread? Attention + breath + presence.

That’s it. That’s meditation.

“Cold exposure is a mirror. It shows you how you’re really doing — mentally, physically, and emotionally.”

Wim Hof

Iceman

Want to Try It?

Start with this simple 5-minute daily habit:

1. Take 3 slow, deep nasal breaths.
2. Notice your posture. Relax your shoulders.
3. Finish your shower with 30 seconds cold. Smile while doing it.
4. Journal one sentence about how you feel.

It’s not sexy. But neither was brushing your teeth — until you saw the results.

Further Reading & Listening:

• “Breath” by James Nestor
• “The Wim Hof Method” by Wim Hof
• “The Oxygen Advantage” by Patrick McKeown
• Huberman Lab Podcast — episodes on cold exposure, breathwork, and sauna use

• • The Comfort Crisis by Michael Easter

Not Sure Where to Start?

That’s where I come in.

Whether you’re dealing with fatigue, brain fog, stress, or just feel off — there’s a path back to clarity and strength. I offer free consultations and first sessions to help you figure out where to begin and build practices that actually fit your lifestyle.

Book a free call, and let’s map your path to Happy. Healthy. Strong.
(And no, you don’t need a plunge tub or a retreat in Iceland to get there.)

Share what works for you and what you are struggling with? More articles in my blog