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Part 2: Breathwork for PTs – Tools, Focus and Recovery in Practice
Introduction to Breathwork for PTs
In Part 1 of our conversation with breathwork and cold therapy coach Kerry Waters, we explored how elite athletes are now using conscious breathing techniques to improve performance and recovery.
But what about personal trainers and coaches? How can we start using breathwork in practice – and what do we need to be aware of?
Here’s what Kerry shared in Part 2 of our conversation.
Should PTs Use Breathwork With Clients?
Kerry’s answer: Yes – but with training and responsibility.
“If you’re going to use breathwork techniques for performance – like breath holds, CO₂ tolerance, or hyperventilation methods – you need to get trained. You’re manipulating the nervous system.”
She compares it to screening your client before a new programme. You wouldn’t start someone on box jumps if they had a knee injury. The same applies here – breathwork needs proper context and screening.
The Safer Starting Point: 4–2–8 Breathing
Kerry guided me (and our audience) through a brilliant intro technique that PTs can safely use with most clients:
Breathe in for 4 seconds, hold for 2, exhale slowly for 8.
It’s called 4–2–8 breathing, and it’s perfect for:
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Settling nerves pre-session
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Switching off post-workout
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Starting a cold shower or plunge
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Managing stress or anxiety
“If a client comes in frazzled from their commute or work stress, two minutes of this will completely change their state,” she said.
Breathwork During Training – What’s in Scope?
PTs can start applying nasal breathing cues and gentle breathwork drills safely, especially during:
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Warm-ups and cooldowns
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Light aerobic sessions
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Recovery blocks
But anything involving CO₂ tolerance, long breath holds, or hyperventilation (like Wim Hof) should be approached cautiously – and only with proper training.
Kerry also made it clear that certain clients should avoid deep breathwork altogether, including those with:
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Neurological conditions (e.g. epilepsy)
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Heart problems or stroke history
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Respiratory disease or uncontrolled asthma
Ice Baths, Cold Showers, and Why Breath Comes First
We also talked about cold exposure – something more and more clients are curious about. Kerry explained how to introduce this safely:
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Start with 30 seconds of cold water at the end of a hot shower
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Use 4–2–8 breathing before and during
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Never combine cold plunges with deep breathwork
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Always be guided by someone properly trained and insured
“It’s not about bravado,” she said. “It’s about guiding the nervous system safely.”
She also shared how the dopamine release from cold showers can be hugely helpful for people with ADHD, addiction issues, or dopamine-seeking behaviours. “It gives you a natural buzz,” she said. “That feel-good hit, but without the crash.”
One of the Most Powerful Tools You’re Not Using (Yet)
Breathwork isn’t just trendy. It’s evidence-based, powerful, and surprisingly accessible – but like any tool, it must be applied with care.
Here’s how Kerry suggests PTs get started:
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Use 4–2–8 breathing with clients to reduce stress and improve focus
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Educate yourself before using performance breathwork methods
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Screen clients like you would for any other training intervention
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Explore cold exposure gradually and with proper support
“It’s your breath. It’s free. And once you learn to use it properly, it can change everything.”
Watch the episode on Youtube:
Listen to the podcast episode:
Where to Learn More
You can follow Kerry and explore her work via:
Instagram: **@kerrywaters
Website: kerrywaters.com
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