Breath & Plunge for iOS & Android
Your Ultimate Wellness & Recovery Companion is now on the App Store and Google Play.
Unlock the full potential of your mind and body with the sleek, beautifully designed tracker for breathwork, cold exposure, and sauna therapy. Fully offline and privacy-first.
Start on the phone, and the watch follows
- Start a session in the app and your watch opens the same profile: same clock, same pulse, same temperature — and in a sauna, fluid loss and calories too. Nothing is recorded twice; the session stays with the device that started it.
- Timers no longer stop when the screen goes off. A session counts real elapsed time instead of the seconds the phone happened to stay awake.
- The summary now carries the sauna temperature, the breathing plan you actually used (3×30, 15 s) and the heart rate change of each phase in combined sessions — built to be shared.
Designed for Mobile Recovery
Advanced Guided Breathwork
WHM-style protocols tailored for focus, energy, and deep relaxation with retention timers.
Cold Exposure Timers
Precision tracking for ice baths or cold showers with prep and adaptation timers.
Sauna and Heat Exposure
Log your heat sessions, estimate fluid loss and optimize recovery safely.
Combined Protocols (Contrast)
Easily link Sauna to Cold Plunge or Breathwork to Ice Bath templates.
Detailed History Logs
All sessions are saved strictly locally on your device. Zero cloud tracking, fully offline.
Beautiful Performance Cards
View elegant custom summary cards to reflect on your resilience and share with others.
14-Day Free Trial
Both monthly and yearly plans offer a 14-Day Free Trial
Ignite Your Inner Fire. Master Your Breath. Conquer the Cold.
The ultimate Garmin watch guide for Wim Hof Method (WHM) practitioners, biohackers, and contrast therapy enthusiasts.
Inner Fire Breathwork
Guided 'Fully in, let go' rhythm with haptic feedback. Track your vagal tone via Heart Rate Drop.
Conquer the Cold
Precision ice bath tracking with Prep timers, Min Temp logging, and HR monitoring.
Sauna & Contrast
Professional heat therapy tracking with Sauna Calories and Fluid Loss estimation.
New breathing profiles — and how to reach their settings
Alongside the Wim Hof rounds, three guided methods are now on the watch and in the app. Here is every profile, and the two things Garmin users most often get stuck on.
Breathing profiles
The classic power-breathing rounds with a retention hold.
Equal inhale, hold, exhale, hold — for steady focus.
A long exhale to wind down before sleep.
Slow five-in, five-out coherence breathing.
First: make sure you're in PRO, not LITE
PRO installs as a separate app — it does not replace LITE, and for now the two icons look identical. If there is no Garmin Connect save and holding UP does nothing, you opened LITE. Launch the PRO app you purchased.
Can't find a profile's settings?
See it in action
More videos on YouTubeLatest from the Lab
Deep dives into breathwork, cold exposure, and longevity science.
Does Garmin Track Cold Plunges? A Complete Guide to Logging Cold Exposure on Your Watch
Garmin has no built-in cold plunge activity. That single gap creates a surprising amount of confusion — and a lot of lost data. Here is exactly what your watch can and cannot capture in an ice bath, which workarounds actually work, and how to build a cold exposure log that produces something worth reading back.
Why Your Garmin Heart Rate Goes Wrong in an Ice Bath (And What to Do About It)
Your watch reports 48 bpm while you are gasping in six-degree water. It is not broken. The same physiological response that makes cold plunging beneficial is the response that blinds the optical sensor on your wrist — and once you understand the mechanism, the fix is straightforward.
Tracking HRV Through Cold Exposure: What Garmin's Data Actually Shows
Heart rate variability is the most credible longevity biomarker on your wrist — and cold exposure has documented effects on it. But Garmin measures HRV only while you sleep, on a seven-day rolling average, which means almost everything people believe about plunging and HRV is measured on the wrong timescale.
What Our Community Says
"Simple and surprisingly useful. It makes breathwork, cold, and sauna easy to follow, and the Garmin data helps you see real progress."
Egidijus
May 5, 2026 • v0.35"A solid sauna and cold plunge tracker for Garmin. Accurate, easy to use, and works great for Wim Hof Method practices."
Audrius
May 5, 2026 • v0.35"Finally a good sauna & plunge tracker for Garmin. Accurate and easy to use. Excited to try out the rest of the app!"
Antlis
Apr 28, 2026 • v0.32
Why Go PRO?
Pick Your Strength
Breath & Plunge LITE
Perfect for testing. Features full physiological guidance but no data saving or customization.
- Full Physiology Audio/Haptic Guide
- All 16+ Languages
- Real-time Vagal Tone (HR Drop)
- Preparation & Recovery Timers
Breath & Plunge PRO
The complete survival kit for your daily practice. Sync every heartbeat, track every plunge.
- Garmin Connect Auto-Save
- Deep Analytics & Trends
- Total Setting Customization
- Premium Sauna & Contrast Activity