Finding Calm and Energy through Sauna, Cold Water, and Breathwork
Written by Katieanne Duncan-Bruce
In today’s world, it’s not uncommon to feel as if our bodies are constantly “switched on.” Living with a dysregulated nervous system can leave us feeling like we’re on an emotional rollercoaster—wired and exhausted, overly sensitive to stress, and disconnected from a true sense of calm. At KDB Energy, my mission is to offer practical tools to restore balance and energise the mind, body, and spirit. Recently, I hosted two special events at the beautiful Sauna at the Kings, a beautiful wood-fired barrel sauna perched right on Cullen Beach. From a Sunset Energy session to a Full Moon Energy event, we explored the powerful, healing combination of yoga, sauna therapy, cold water immersion, and breathwork.
Here’s a deeper look at how this transformative mix of heat, cold, and breath can help regulate the nervous system, instilling a sense of resilience and calm.
Living with a Dysregulated Nervous System
For anyone experiencing nervous system dysregulation, life can feel like it’s stuck in overdrive. Common signs of this state include frequent feelings of anxiety, difficulty calming down, and a pervasive sense of being overwhelmed. It’s as though the body’s stress response is always on, making it hard to relax, find focus, or stay present.
For myself and many others, these experiences led me to explore therapies and practices that encourage the body’s “rest and digest” mode. Saunas, cold water immersion, and breathwork have become indispensable tools on this journey, and I’ve seen their benefits firsthand through the beachside sessions we recently held at Cullen Beach.
Sauna Therapy: Relaxation Through Heat
Sauna therapy has long been used in many cultures to support relaxation, relieve muscle tension, and promote circulation. But there’s something uniquely powerful about stepping into a wood-fired sauna by the sea, like the one at Cullen Beach. In this warm, serene space, the body begins to soften and relax, releasing layers of tension stored within the muscles.
The heat of the sauna encourages blood flow, which not only relaxes the physical body but also supports a mental and emotional “unwinding.” Studies have shown that sauna therapy can reduce cortisol levels—the hormone responsible for stress. This helps bring the nervous system from a state of hyperarousal into a state of calm, preparing the body and mind for whatever comes next.
Cold Water Immersion: Building Resilience with the Sea’s Embrace
Once our bodies are warm and relaxed, we transition from the sauna to the sea, experiencing the exhilarating contrast of cold water immersion. Cold water therapy initiates a controlled stress response, helping build resilience in the nervous system. The initial shock of the cold water activates our “fight-or-flight” response, but with mindful breathing, we can guide the body back into calm.
In our sessions, we enter the North Sea and allow the icy water to awaken and energise every cell. This practice of immersion in cold water, followed by a return to the warmth of the sauna, helps retrain the nervous system to stay calm under stress, building emotional resilience. And beyond the science, there’s a deeply spiritual element: a sense of connection to the sea, to nature, and to ourselves.
The endorphins and dopamine released post-immersion leave us feeling refreshed, alert, and truly alive—feelings that carry over into our daily lives, helping us respond to stress with greater ease and clarity.
The Dance Between Heat and Cold
There’s an incredible power in the “dance” between the heat of the sauna and the chill of the sea. At Cullen Beach’s Sauna at the Kings, every detail—from the warmth of the wood-fired barrel sauna to the spectacular views of moody skies over the water—enhances the experience. The friendly, knowledgeable staff add a welcoming touch, guiding guests through the process while sharing the benefits of contrast therapy. And there’s something special about being here in winter, with the glow of mood lighting adding to the ambiance, creating a space of connection and calm. Moving from sauna to sea, and back again, allows us to build resilience and feel the rush of feel-good endorphins, leaving you rejuvenated and grounded.
In our Sunset Energy and Full Moon Energy events, we journeyed between these two states in rhythm with the natural beauty of the setting sun and the rising full moon. The experience connected us to the ancient rhythm of nature, helping us reconnect with our own bodies and find balance within. Each transition, each moment spent in contrast, allowed us to cultivate a sense of resilience and stability.
Breathwork: A Key Tool for Nervous System Regulation
Breathwork is an essential tool for nervous system regulation and serves as a grounding practice within sauna and cold water immersion. At both Cullen Beach events, we incorporated breathwork as a powerful anchor, guiding participants through specific breathing techniques that help shift the body out of “fight-or-flight” mode and into a space of calm awareness.
Simple yet powerful breath techniques, like box breathing or the 4-7-8 method, helped participants ground and center as they moved between the intense heat and cold. These techniques encourage the parasympathetic nervous system to engage, reducing stress, lowering heart rates, and bringing a sense of peace.
Reconnecting with Calm and Energy
These practices—sauna, cold water immersion, and breathwork—are far more than just wellness trends. They’re age-old tools for connecting with ourselves, regulating our nervous systems, and finding balance in a chaotic world. For those living with a dysregulated nervous system, the combination of warmth, cold, and intentional breathing provides a way to self-soothe, rewire emotional responses, and build resilience.
As the sun set and the full moon rose over Cullen Beach, we collectively let go of stress and rediscovered calm. The body is a powerful, adaptable system that, given the right support, can find harmony once again. My hope is to bring this experience to more people, empowering each person to feel at home in their body, grounded and fully alive.
Join us on the Journey
Interested in experiencing the benefits of sauna, cold water, and breathwork? Follow KDB Energy for upcoming events, explore our online academy for wellness tips, or sign up for our free 5-day challenge to kickstart your journey towards balance, calm, and resilience.
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