At Elahni, our sauna and ice bath practice is more than just alternating between hot and cold — it's an intentional journey from tension to release, guided by the power of the breath. While the traditional benefits of heat and cold are well-known, a deeper transformation happens when we integrate purposeful breathing, aligning our autonomic nervous system with a conscious encounter of acute stress.
Why Breath Transforms the Experience
Intentional breathing goes beyond controlling the body's physiological responses — it shifts how we experience tension, whether from the intensity of the heat or the sharpness of the cold. By being intentional about how we breathe, we move from a reactive state to one of calm openness, allowing in the awareness of discomfort without judgment.
Priming the Body with Belly Breaths
Before entering the ice bath, we typically start with three deep belly breaths. This seemingly simple practice activates the diaphragm, helping release any stored tension and prime the diaphragm for the stark shift in environment. These intentional breaths signal safety to the body. Every breath is a form of communication — we’re always communicating to the body, whether consciously or not. These pre-ice breaths help create a communication channel of safety over anxiety.
Harnessing the Power of the Exhale
Once in the cold, we focus on the exhale, while entrusting the body with the inhale as an instinctual reflex. Often when tension arises, we tend to naturally hold onto the breath or focus too much on the inhale. At Elahni, we shift this mindset — slower, intentional exhales activate the parasympathetic nervous system, facilitating a physiological shift toward relaxation and autonomic balance.
From Tension to Intention
Through breathing fundamentals integrated into the sauna and ice bath experience, we move from tension to intention. The breath becomes a tool to guide us through discomfort, transforming the sauna and ice bath from just a physical practice into an opportunity for amplifying our interoceptive awareness. Our goal is for all guests to experience a profound shift — not just in the body, but in how we approach stress and tension in daily life.
Next time you're doing contrast therapy, whether at Elahni or elsewhere, remember: it’s not just about just enduring the heat or cold — it’s about how you’re communicating to your body through the breath, turning tension into intention, and unlocking the full power of the practice.
