GUEST POST by Aryan Davani of IcePassLA

In a city as driven and fast-paced as Boston, finding stillness isn’t always easy. Between biting winters, long workdays, and the steady hum of stress that builds behind the scenes, it’s easy to lose track of your own well-being. But what if two ancient-yet-accessible practices could help you reset – not in some grand or performative way, but through small, grounded rituals?

Enter: breathwork and cold exposure. Both are gaining recognition in wellness spaces, not just for their physical benefits but for how they support presence, clarity, and resilience. And the best part? You don’t need a luxury spa or hours of free time to start.

Why Breathwork? A Simple, Powerful Reset
Breathwork is more than “deep breathing”- it’s the practice of using specific patterns of breath to influence how we feel, think, and respond. For people in colder climates like Boston, where dark winters and long days can weigh heavy, breathwork offers a way to regulate from within.

Here’s how it helps:
– Eases mental tension: Slowing down the breath, particularly using techniques like box breathing (inhale-hold-exhale-hold), has been shown to support relaxation by engaging the body’s parasympathetic response – our natural “rest and digest” system.

– Improves mental focus: A 2018 study in Psychophysiology observed that paced breathing may enhance attentional control and reduce distraction.

– Supports emotional recovery: Some research points to breath practices increasing heart rate variability (HRV), which can be an indicator of resilience and adaptability under stress (Lehrer & Gevirtz, 2014)

The beauty of breathwork is its simplicity—you can do it in your car, during a walk, or before bed. In just five minutes, your breath can help bring you back to yourself.

The Cold Truth: Ice Baths and Intentional Discomfort
Boston’s winters might feel like enough cold exposure already – but there’s a difference between braving the chill and choosing to step into it. Ice baths, or cold water immersion, are gaining traction not as punishment, but as a way to recalibrate the body and mind.

Some benefits people report include:
– Feeling less soreness after intense movement
– Improved blood flow and energy after short exposure
– A noticeable lift in mood and alertness
– A sense of accomplishment and confidence from doing something hard

A 2021 article in Frontiers in Psychology found that combining breathwork with cold exposure was associated with greater pain tolerance and fewer self-reported anxiety symptoms in participants. While results vary and the science is still evolving, many who adopt this practice speak more about how it makes them feel than what it “fixes.”

When Paired Together, They Work Smarter
One of the reasons these two practices complement each other so well is that they both help regulate the nervous system – but in opposite ways. Breathwork slows things down. Cold exposure speeds things up. Together, they create a kind of internal recalibration.

Some benefits people notice when combining the two:
– Before the plunge: Breathwork can help reduce the mental shock of cold immersion, calming the body and easing into the experience.
– After the plunge: Breathwork helps bring the body back to balance, allowing the nervous system to settle again without overstimulating it.

Several wellness centers in the Boston area have begun to offer paired sessions that include both breath coaching and cold exposure. But even without a formal setup, starting small at home—with a basic breathing technique and a short cold shower—can be just as powerful.

A Gentle Routine to Try
– Step 1: Breathwork (5–7 minutes)
Start with box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. This structured rhythm helps create a sense of calm and readiness.
– Step 2: Cold Exposure (30–60 seconds)
Begin with a cold shower. Focus on long, steady exhales as your body adjusts to the water. Even 30 seconds can be meaningful when done consistently.
– Step 3: Warming Back Up (5 minutes)
Wrap yourself in a cozy towel or sweatshirt and allow your body to warm up naturally. Letting the body do this on its own—without jumping to external heat—can actually strengthen thermal resilience over time.

Why Boston Might Be the Ideal Place to Try This
There’s something about this city – the pace, the people, the perseverance – that makes it fertile ground for practices that build resilience. Cold therapy and breathwork are gaining traction not just as physical tools, but as community rituals. From small fitness studios to pop-up breathwork circles, more Bostonians are leaning into these practices as a way to feel present, grounded, and clear-headed.
You don’t need fancy tech, expensive tools, or hours of free time. Just your breath. Just a little cold. Just the willingness to keep showing up.

Final Thoughts
In a world that often feels like it’s moving too fast, breathwork and cold exposure offer a gentle rebellion. A chance to slow down. To reconnect. To do less—but with more intention.
For those in Boston and beyond, these practices aren’t about chasing extremes. They’re about coming home to the body, one breath—and one chilly step—at a time.