Every screen and setting in the Breath & Plunge app

Five session profiles

The home screen is a profile picker, not a dashboard. You choose the shape of the session before anything starts, and the app then only shows you the screens that session actually needs.

Two round buttons sit at the top of this screen: History and Statistics. Everything else — settings, language, theme — lives behind the settings icon.

Breath

Breathing rounds on their own: a set number of rounds, a set number of breaths per round, then the retention hold and the recovery breath.

Plunge

Cold exposure on its own — an ice bath, a cold shower or open water. Entry timer, elapsed time, water temperature and heart rate.

Breath and Plunge

The classic WHM-style pairing: breathing rounds first, then straight into the cold, logged as one session.

Sauna

A heat session with a target duration, maximum temperature, and estimated fluid loss and calories.

Sauna and Plunge

Contrast therapy — heat followed by cold, both halves timed and stored in a single record.

The guided breathing screen

The breathing screen is deliberately almost empty. A single animated shape expands and contracts at your chosen pace, with "Fully IN" and "Let Go" prompts, so you can follow it with your eyes half-closed instead of reading numbers.

Breaths are counted for you. When the round ends the app moves into the retention hold and starts counting up; the recovery breath that follows is timed too, so every round is measured the same way rather than by feel.

The animation comes in two visual styles — Circle or Ring — and the whole screen honours the theme you picked. Sound and vibration cues can each be turned off, which matters if you practise next to someone who is asleep.

Round counter

Which round you are in, out of the total you configured.

Breath counter

Counts your breaths within the round automatically, at the pace you set.

Retention

Counts up during the breath hold, so the number is a result rather than a target.

Recovery breath

A separate timed hold after the inhale that closes the round.

Heart rate & HR Drop

Live heart rate, and how far it fell during the round — the number people actually watch over time.

The cold plunge screen

Cold sessions start with a short entry countdown — the "Entry" timer — so you are not fumbling with a phone screen with wet hands while your body is reacting to the water.

From there the screen is a single large elapsed timer with your heart rate beside it. You can enter the water temperature for the session; it is stored with the record and feeds the minimum-temperature statistic.

Ice Plunge Time

Elapsed time in the water, counting up.

Water Temperature

The temperature you entered, in °C or °F depending on your unit setting.

Min Water Temp

The coldest water you have logged, tracked across sessions.

Min Heart Rate

The lowest heart rate reached during the exposure.

The sauna screen

Sauna sessions run against a target duration you set in advance — 15 minutes by default — and record the maximum temperature you were exposed to.

Two derived numbers are estimated from the session and the body profile you entered: fluid loss in millilitres and calories. These are estimates, not measurements; they exist so you can compare a long session against a short one and remember to drink.

Time in Sauna

Elapsed heat exposure against your target.

Max Temp

The highest temperature logged for the session.

Fluid Loss

Estimated in ml from duration, temperature and your body profile.

Sauna Calories

Estimated energy cost of the heat exposure, in kcal.

Everything you can change

The app ships with a working configuration, so nothing here has to be touched before your first session. The defaults are 3 rounds of 30 breaths at a 5-second pace, a 15-second recovery hold, 5 seconds of preparation before the session and again before the water, and a 15-minute sauna target.

One screen holds all of it, grouped into the protocol, your body profile, and how the app behaves.

Breath and Plunge

Rounds, breaths per round, Pace (one full breath in and out, 5 seconds by default), the recovery hold, and the Get Ready and Entry countdowns.

Sauna

The target sauna duration in minutes.

User Profile

Weight, height, age and gender — used only on the device, to estimate fluid loss and calories.

App

Theme, Visual Style (Circle or Ring), Sound, Vibration, Touch Screen, Temperature Unit and Language.

Backup

Export your data to a file and import it back — the way to move your history to a new phone.

The summary and the shareable card

When a session ends the app builds a summary before saving anything: round-by-round holds, HR drop per round, time in the water, minimum temperature, sauna time and the estimated numbers. You confirm whether it goes into your history — a session you abandoned halfway does not have to pollute your log.

The same summary can be rendered as a card image and saved or shared. It is generated on the device from the session you just finished; nothing is uploaded to produce it.

History and statistics

History is the flat list: every saved session, newest first, each one openable to see the detail it was saved with, and individually deletable.

Statistics is the aggregate view, and it is the reason to keep logging. Sessions, total minutes, best retention hold, coldest water, sauna temperature, estimated water loss and calories — grouped by days, weeks, months or years, so a practice that felt inconsistent usually turns out not to be.

Best hold

Your longest retention, so progress is visible without scrolling the log.

Minutes

Total practice time across the period you selected.

Sessions

How many, plus totals, averages and personal bests for each metric.

Water & Calories

Accumulated estimates from your sauna sessions.

Offline by construction

The app has no account and no sign-in. Session history, your body profile and every preference are stored locally on the device, and there is no server for them to be sent to — which is also why the Backup export exists: it is the only copy mechanism.

That design has one consequence worth knowing before you start: uninstalling the app, or clearing its data, removes your history. Export before you switch phones.