Over the past few months we have received several emails wanting to know how to deal with cold water.

They are asking about dealing with the ice bath at SEALFIT 20X Challenge, Kokoro, Spartan Race, Tough Mudder and Bone Frog Challenge events.

This is also good on how to prepare for the cold during the BUDS wetsuit appreciation swims.

Check out these tips to get you on your way to working around the obstacle of cold water immersion.

You will become one with the water like a frog.

COLD SHOWER

Take a cold shower. Get used to being in cold water in a familiar environment. Time how long you can stay in. Each time add an extra minute.

A real life example is that the water in the showers at the Alcatraz prison was kept warmer than usual so that prisoners could not acclimatize to colder water and use that during their potential escape.

Check out this video on tips how a soft Florida boy survived cold water in BUDS

TIP #2 BREATH CONTROL

Breath control is your first line of defense when the cold hits you like a punch. The moment your body touches cold water, your system fires off the “cold-shock response” — a big involuntary gasp, fast breathing, and a spike in heart rate. That’s biology, not weakness.

But this is where a warrior separates from the average person. You counter the chaos with slow, deep breaths through your nose, filling your belly, then pushing out a long controlled exhale.

This signals your parasympathetic nervous system — the calm-down switch — to take over. Heart rate drops. Panic fades. Oxygen flow steadies. You regain clarity instead of letting the cold drive the moment.

This isn’t just mental toughness; it’s body science working for you. Controlled breathing improves CO₂ tolerance and keeps your brain online even under stress, which is why SEALs use it before dives, jumps, and long cold swims. Master your breathing, and the cold stops being a threat. It becomes a training partner you can dominate.

VISUALIZE

Visualize. Think about something warm. My swim buddy in Navy SEAL BUD/S training taught this one to me. He said “think about the chow hall and drinking a warm cup of coffee”. That was all it took to take my mind off being cold by just thinking about something warm.

When you walk toward the water, don’t just see ice. See yourself calm. See yourself strong. Visualize the plunge before it happens. Picture your body sliding under the surface, your lungs still, your breath even, your mind sharp — not panicking, not frozen.

Imagine that cold wrapping around you, then bending to your will. In your mind you move smooth and steady, muscles relaxed but ready, senses focused. You feel water pressure, but your heart stays steady, your lungs draw in calm, deep breath. Your arms and legs work — relaxed, efficient, controlled. Visualize finishing the swim, stepping out calm, powerful.

That image becomes real. When your mind sees it first, your body follows without hesitation. The water loses its power to scare. The cold becomes just another test — one you already conquered in your mind. See it. Then do it. Dominate.

ICE BATH

Practice with the ice bath get bags of ice and put them in your home bath. Try to sit down and stay in for 30 seconds or more up to your chin.

Video – 25 Minute Cold Water Sit

Submerge your head. If you can do it – breathe through a snorkel or cut the end off a water bottle. This is much harder.

TIP #5 SWIM LOCAL
Swim in the bay or lake Sign up for a local triathlon or just go for a dip in a nearby lake. If there are no lakes then find a ditch like the guys in the video above. Get creative.

Video: Acclimation to cold water and mud

Another good method is to sign up for a local polar bear swim. These groups get out during new years day and take a dunk in the local water spot.

TIP #6
Swim in the ocean for a short distance then longer. Always swim with a buddy, never alone. Slowly build up your distances until you are more comfortable in the cold water.

About the Author:

Are you looking to achieve big goals? Do you have a big event on the horizon and you want to finish the drill?

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