Breath and Plunge (WHM style) Lite plus Sauna

Master your breath. Conquer the cold. Free. Breath and Plunge Lite runs the full Wim Hof Method protocol on your Garmin - guided power breathing, timed retentions with heart rate drop, ice bath and sauna tracking - so you can find out whether wrist-based breathwork suits you before paying for anything. The practice is not cut down. The rhythm, the retention timing, the cold and heat timers and the signals are exactly what PRO runs. EIGHT PRACTICE PROFILES Breath and Plunge - the full daily routine Breath only - oxygenation and focus Plunge only - cold exposure on its own Sauna - heat therapy with hydration tracking Sauna and Plunge - Nordic contrast therapy Box 4-4-4-4 - the square breath for stress and focus Relax 4-7-8 - the wind-down pattern, good before sleep Calm 5-5 - slow resonant breathing, about six breaths a minute GUIDED BREATHING, NOT A TIMER The circle grows as you inhale and shrinks as you let go, with vibration and tone on every transition so you can keep your eyes closed. A distinct signal three breaths before the round ends. The retention is timed and your heart rate drop is measured and shown on the summary screen. COLD AND HEAT A preparation countdown before you get in, a signal every 30 seconds in the water and every five minutes in the sauna, plus water temperature from your watch sensor. Everything is on screen while you practise. WHAT LITE DOES NOT DO Sessions are not saved to Garmin Connect - the summary is on the watch screen after the session and then it is gone. Practice settings stay at their defaults and cannot be changed. PRO adds both, along with round-by-round history, retention times, heart rate drop, water temperature and sauna fluid loss in Garmin Connect. BUILT FOR YOUR WATCH 118 models supported, from fenix 5 to fenix 9. Fahrenheit and fluid ounces appear automatically if your watch is set to statute units. Sixteen languages, including English, German, French, Spanish, Portuguese, Polish, Japanese, Chinese (Simplified) and Hindi. We are a small independent team and we read every message. If something does not work on your model, tell us and it gets fixed. https://www.youtube.com/shorts/AHzxkPbChyQ https://breath.white-bear.dev/

2026-08-27 New: three guided breathing methods, each with its own profile. Box 4-4-4-4 - the square breath for stress and focus. Relax 4-7-8 - the wind-down pattern, good before sleep. Calm 5-5 - slow resonant breathing, about six breaths a minute. They use the same circle or ring animation as the Wim Hof rounds, with vibration and tone on every transition, so you can keep your eyes closed. Session length is adjustable from 3 to 20 minutes and everything is saved to Garmin Connect. The profile list now scrolls, with small arrows showing there is more above or below. Coming soon: a direct link between the watch and the Breath & Plunge phone app, so your sessions show up on your phone with full history. Starting with Android. 2026-08-26 Fixed: progress signals are now audible. During the ice bath and the breath hold the app only vibrated every 30 seconds, with no tone - easy to miss with cold hands. The sauna had no 5-minute signal at all; it does now. New: Fahrenheit and fluid ounces - the app follows your watch's unit setting. New: 56 more watch models supported. Lite and PRO now support exactly the same watches, so anything that runs Lite can also run PRO. Translations completed in several languages. Coming soon: a direct link between the watch and the Breath & Plunge phone app. Starting with Android. 2026-04-28 Expanded Device Support: We’ve added support for many older and highly requested models, including the Fenix 5/6 Series, Epix (Gen 2), Forerunner 245/945, Venu 2, and Vivoactive 4. UI Adjustments: Improved text centering and spacing. Note: We did our best to adapt the interface for older hardware, but please excuse any tight fits or slight text overlaps on smaller screens (like the Fenix 5). This is exactly why we offer this LITE version—so you can test it on your specific watch! Enjoying the free Breath & Plunge LITE? Check out the PRO version for session saving and full Garmin Connect integration! 2026-04-25 Major update! Introducing a completely redesigned interface and optimized menu flow. The summary screen is now more compact, showing up to 6 rounds at a glance. Most importantly, we’ve added the Sauna feature with fluid loss tracking! This update also addresses UI overlapping on AMOLED screens, fixes backlight-related crashes, optimizes battery performance, and adds support for new global languages. 2026-04-17 v_0.23Lite - initial version