Breath and Plunge (WHM style) PRO plus Sauna

Master your breath. Conquer the cold. Track every second of it. Breath and Plunge PRO turns your Garmin into a breathwork instructor and a cold exposure logbook. Built for Wim Hof Method practitioners, cold plungers, sauna regulars and anyone training their nervous system on purpose. Three practices, one app: guided breathing, ice bath, sauna. Run them alone or chain them into one session - breathe, plunge, recover - and every round lands in Garmin Connect when you are done. WHERE ARE THE SETTINGS? Press START and choose a profile from the list. On the next screen open the menu: - fenix, epix, Forerunner, enduro, Descent: hold the UP button - vivoactive, venu, venu sq: tap [ Settings ] on the screen, or hold the screen Rounds, breaths, pace, recovery, sauna time, session length, sound, vibration and visual style are all there. Make sure you opened PRO and not the free Lite version: installing PRO does not replace Lite, so both stay on your watch. The PRO icon carries a gold PRO badge. TRY BEFORE YOU BUY Our free Lite version runs the same protocols on your watch. Install it first to confirm everything looks right on your model, then upgrade for saving and full customisation. 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 Follow the rhythm by feel: the circle grows as you inhale, shrinks as you let go, with vibration and tone on every transition so you can close your eyes. Three breaths before the round ends, a distinct signal tells you to get ready for the hold. THE RETENTION IS WHERE IT HAPPENS Hold your breath as long as it is comfortable and press when you need air. The app times it and measures your heart rate drop - the clearest signal on your wrist that the parasympathetic system has taken over. Every round is stored, so you can watch the numbers move over weeks. THE COLD IS YOUR TEACHER A preparation countdown to settle your mind before you get in. Timed immersion with a signal every 30 seconds, so you follow your breath instead of the clock. Your watch logs the lowest water temperature it sees, using its own sensor or an external Garmin Tempe. HEAT, MEASURED Sauna sessions get a signal every five minutes and a hydration estimate: fluid loss in millilitres from heart rate, temperature and body weight, plus peak heat and active calories. Contrast therapy without guessing how much water to drink. WHAT PRO ADDS Sessions saved to Garmin Connect as proper activities, with retention times, heart rate drop, minimum water temperature, sauna fluid loss and calories. Full settings: rounds, breaths per round, pace, recovery, entry countdown, sauna length, session duration, signals and visual style. 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: English, German, French, Spanish, Portuguese, Polish, Japanese, Chinese (Simplified), Hindi, Ukrainian, Lithuanian, Latvian, Estonian, Finnish, Swedish and Norwegian. We are a small independent team and we read every message. If a translation reads oddly or something does not work on your model, tell us and it gets fixed. https://www.youtube.com/shorts/AHzxkPbChyQ https://breath.white-bear.dev/

2026-09-11 Settings were hard to find, and that is on us. Three things changed: The menu now opens from the profile list as well - press MENU (hold the UP button on fenix, epix, Forerunner, enduro and Descent) without picking a profile first. Watches with buttons now show "MENU: Settings" on screen, so you can see where to press instead of guessing. Touch watches keep the [ Settings ] line. New PRO icon with a gold badge. PRO and Lite used to look identical in the app list, and installing PRO does not replace Lite - both stay on your watch. Now you can tell them apart at a glance. 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. 2026-08-26 Fixed: the app went silent during the ice bath. The 30-second progress signal was not being fired at all, and the sauna 5-minute signal collided with the end-of-sauna signal at the default 15 minutes. Progress signals now play a tone as well - before they were vibration only, easy to miss. Fixed: "Touch Screen: off" now really ignores the screen. Water running down the glass could still end a session, which forced people to disable touch for the whole watch. Physical buttons keep working as before. New: the settings menu is reachable on touch-only watches (vivoactive, venu, venu sq). Tap [ Settings ] on the profile screen, or hold the screen. New: Fahrenheit and fluid ounces - the app follows your watch's unit setting. New: 72 more watch models supported. Translations completed in Estonian, Finnish, Hindi, Japanese, Latvian, Norwegian, Swedish, Ukrainian and Chinese. 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. 2026-04-25 Our latest update brings a completely redesigned interface. We’ve optimized the menu for better flow and overhauled the summary screen to be more compact—allowing you to see data for up to 6 rounds at a single glance. Plus, we’ve added support for new global languages to welcome more practitioners to the tribe. 2026-04-23 Major update addressing UI overlapping on high-res AMOLED screens, fixing a backlight-related crash, optimizing battery performance, and improving the end-session Summary view.