The Flow: Our Structured Breathing & Ice Bath Practice

The Flow: Our Structured Breathing & Ice Bath Practice

The Flow or "444" is a structured practice designed to enhance our ice bath experience by incorporating intentional breathing and mindfulness techniques.

The practice is divided into three parts: The Prep, The Ice Bath, and The Natural High. Each part lasts for 4 minutes, hence the name. Let's break down each part:

Part One: The Prep

During this phase, you set the foundation and get in the zone.

1. Set Intentions: Take a moment to clarify your purpose and intentions for the ice bath. Focus your mind on what you want to achieve. Take your time. Scan your body while visualising what it is you're going to do, focusing on your breath and intention.

2. Breathe: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts. Continue this rhythmic breathing cycle for 4 minutes to relax your body and mind.

3. Focus: Clear your mind of distractions and focus on the upcoming experience.

Part Two: The Ice Bath

This is the core of the practice involving the ice bath.

1. Gradual Acclimation: For beginners, start with 30 seconds in the ice bath, gradually increasing the time over the course of a month until you reach 4 minutes. This allows your body to adapt to the cold gradually.

2. Breathe: Use the same breathing pattern from Part One. This breathing technique helps keep your body and mind calm as you adjust to the cold.

3. Focus: Keep your intention in mind as you experience the cold. Focus on your breath and use the breathing cycle to manage the initial rapid breaths that you may experience when entering the cold water.

Part Three: The Natural High

Enjoy the feeling!

1. Gradually Warm Up: Instead of immediately covering yourself to warm up, move your body to allow it to warm up naturally.

2. Breathe and Reflect: Continue using the breathing cycle while reflecting on the practice. This part is meant to help you find stillness and mentally process the experience.

3. Enjoy: Experience a surge of adrenaline and noradrenaline, leading to increased alertness, reduced stress, and enhanced mental clarity.

Now you're ready for any kind of day! If you don't have an ice bath, buy one now.

Flow Recovery Portable Ice Bath

General Tips
Whether you choose to follow The Flow or not, generally we recommend the following:
1. Set your intentions and mindset. You are doing an ice bath. Be confident.
2. Focus on your breath before, during and after the ice bath. In through the nose, out through the mouth. Letting out a long 'hummm' on the exhale can help.
3. Warm up naturally, enjoy the feeling and have fun.
It may feel hard and takes practice but it's totally worth it.

If you have any questions at all, feel free to reach out to us on Instagram: @flow_recovery or email: hello@flow-recovery.com.au. 

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