90. Kristin Weitzel: How to Use Cold Plunging for Ultimate Nervous System Control

Aug 28, 2025

Kristin Weitzel, a breathwork expert and cold plunge coach, shares her innovative approach to nervous system optimization. Discover how just three minutes in cold water can boost your confidence and mental resilience more effectively than therapy. Kristin introduces her 'ICE' method (Intentional Cold Exposure) and explains why women shouldn't shy away from cold plunging. She also highlights the benefits of breathwork, tips for overcoming the fears associated with cold exposure, and explores the fascinating interplay between cold plunging and emotional control.

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ADVICE

Anticipation Often Beats The Cold

The anticipation of cold is usually worse than the plunge itself, so practice visualization before entry.
Start small and use intent to reduce fear and increase success.

INSIGHT

Breath Is The Nervous System Remote

Breathwork acts like a remote control to the nervous system and enables arousal flexibility.
Use breath to both upregulate for action and downregulate back to calm.

ANECDOTE

Power Of Pause And Nasal Breathing

Kristin recommends daily nasal breathing and stillness practices, even five minutes, for nervous system control.
She calls this the 'power of pause' and links it to clarity and reduced decision fatigue.

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What if three minutes in cold water could give you more confidence than years of therapy? In this episode of Extend, I sit down with Kristin Weitzel, a breathwork expert and cold plunge coach who has certified over 325 instructors worldwide in her approach to nervous system regulation.

We explore how to use breathwork to downregulate your nervous system instead of just surviving the cold, and why women shouldn't fear the recent controversy around cold exposure. Kristin reveals her "ICE" method (Intentional Cold Exposure) and shares the free tools that can transform your mental resilience starting today.

Kristin Weitzel is a breathwork expert, Sherpa Breath and Cold founder, and certified sauna master who has been pioneering nervous system optimization for over a decade. She specializes in helping women and athletes use cold exposure and breathwork to expand their window of tolerance and build unshakeable confidence in all areas of life.

We Also Discuss:

Why the Anticipation of Cold Plunging Is Worse Than the Cold Itself
The "ICE" Method: Intentional Cold Exposure for Life Success
How to DJ Your Nervous System for Optimal Performance
Why Most People Are Cold Plunging Wrong (And Spiking Cortisol)
The 2x Breathing Technique That Changes Everything
Cold Plunging vs. Cryotherapy
Why Wim Hof Breathing Isn't Right for Everyone
Sauna Secrets: The 3-Minute Rule Between Hot and Cold
Free Cold Plunge Coaching Tools You Can Download Today

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Learn more about Dr. Shah:

Website: https://www.drshah.com/

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Learn more about Kristin Weitzel:

Website: https://www.sherpabreathandcold.com/

Instagram: https://www.instagram.com/kristinweitzelofficial/

Podcast: https://tr.ee/_aKc6TfA0K