Harnessing Cold Water Therapy & Breathwork for ADHD and Recovery

Ice baths, or cold water therapy, have become a common recovery tool among athletes and fitness enthusiasts. The idea is simple: spend a few minutes in cold water to help the body recover after intense exercise. However, these practices are proving especially valuable for individuals living with ADHD and those navigating recovery, offering natural ways to regulate mood, manage stress, and boost focus.

In conversation with Ice Bath and Cold Water Therapy instructors Charlie and Radek Kalas, we explore how cold exposure and breath work can support nervous system regulation, improve attention and emotional balance, and reduce impulsivity. Drawing from their experience in guiding clients, Charlie and Radek Kalas highlight how ice bath and cold water therapy can help build resilience and empower individuals to take an active role in their healing and well-being.

Understanding the Autonomic Nervous System and ADHD

The autonomic nervous system (ANS) operates largely beneath our awareness, cycling between two main states:

• Sympathetic (fight or flight) – Arousal, alertness, energy

• Parasympathetic (rest and digest) – Calm, relaxation, recovery

  
  

People with ADHD often experience understimulation of the sympathetic nervous system, leaving them predominantly in the parasympathetic state. This can result in inattention, restlessness, emotional dysregulation, and low motivation. They may know what they need to do but struggle to initiate action or maintain focus.

This persistent imbalance in the ANS often leads to frustration, procrastination, irritability, and sometimes the pursuit of external stimulants (such as sugar, caffeine, or substances) in an attempt to self-regulate. This contributes to the strong correlation between ADHD and addictive behaviours.

How Breath Work Helps Regulate the Nervous System

Breathwork is a powerful, accessible tool for intentionally influencing the ANS. Specific breathing techniques can guide the body:

• Into arousal (sympathetic activation) for energy and focus

• Back into calm (parasympathetic activation) for recovery and clarity

  
  

The breathwork techniques we use with clients involve deliberate cycles of sympathetic and parasympathetic stimulation. Over time, this helps retrain the nervous system to regulate more effectively. The benefits include:

• Emotional regulation

• Improved mood

• Better sleep

• Enhanced focus and attention

• Reduced stress and anxiety

  
  

Importantly, breathwork naturally increases norepinephrine (noradrenaline), dopamine, and serotonin—the very neurotransmitters that stimulant medications target in ADHD treatment.

One common technique involves extended breath holds, which elevate carbon dioxide in the body—a natural relaxant that enhances the parasympathetic response and lowers stress levels.

Cold Water Therapy: A Hormonal Reset

Cold water exposure, particularly ice baths, rapidly activates the sympathetic nervous system. The shock of cold immersion causes a massive increase in norepinephrine (up to 530%) and dopamine (up to 250%), promoting alertness, focus, and a profound sense of well-being.

When combined with breath work, cold exposure becomes a potent nervous system training method. Here's how it works:

1. Initial Shock – Immersion in cold triggers stress (sympathetic state).

2. Controlled Breathing – Focused breath slows the heart rate and initiates relaxation (parasympathetic response).

3. Training the Transition – This shift trains the nervous system to move smoothly between arousal and recovery.

   
   

Over time, this builds resilience—both mental and physical. The ability to move from stress to calm becomes easier, which is invaluable for people with ADHD and those in recovery.

Interrupting Cravings and Addictive Patterns

Cold exposure also disrupts unhealthy patterns. When you're in an ice bath, your focus shifts entirely to the present moment. Survival instincts take over—you’re not thinking about your to-do list, your cravings, or your worries. You’re thinking about your breath.

This deep presence breaks the cycle of impulsive behaviour. Once out of the cold, the feel-good hormones are flowing, creating a natural "high" without needing a substance. It’s a powerful tool to interrupt cravings and offer a healthier route to mood elevation.

Personalised, Guided Approach

Everyone responds differently to breath work and cold exposure. That’s why we personalize the experience for each client. We consider their history, current needs, and tolerance levels. Some have prior experience, while others are completely new to these practices. Whether they’re at the start of their recovery or well along their path, we tailor the practice to meet them where they are.

In terms of how long to stay in the cold: comfort in discomfort is the aim. When it stops feeling stressful and starts feeling manageable—even empowering—that’s when the shift happens.

In Summary

Together, breath work and cold exposure:

• Regulate the autonomic nervous system

• Improve attention, mood, and emotional control

• Reduce stress, cravings, and impulsivity

• Support individuals in ADHD and recovery

• Empower clients to actively participate in their own healing

  
  

These are not just tools. They are training methods for the nervous system, helping individuals build resilience, awareness, and a deeper connection with their bodies.

If you are interested in finding out more about cold water therapy, or giving it a go yourslf, contact us at Montrose Health Group.