Is Breathwork Safe for Everyone? Cold Exposure, Coaching Caution & the 4-2-8 Method

In part two of this deep-dive, Jon is joined again by coach Kerry Waters to unpack the other side of breathwork and cold exposure — the risks, the boundaries, and the practical tools that actually help. From Instagram myths to science-backed techniques, this is the stuff your clients aren’t seeing in the reels.

Kerry breaks down how PTs can responsibly introduce breath and cold techniques into training, what to watch out for (epilepsy, asthma, stroke history), and how to keep it safe and impactful. You’ll also learn her go-to 4-2-8 method — a breathwork pattern that works wonders for stress, anxiety and pre-session focus.

If your clients are turning up tense, wired or overtrained, this one’s for you.

00:00 Intro
01:00 Breathwork in the PT toolkit
03:00 Red flags and why proper training matters
06:00 Why ‘just breathing’ isn’t always safe
08:00 Risks of combining breathwork + water
09:00 The 4-2-8 breathwork method
12:00 Using it in real training sessions
14:00 Cold showers + how to get started
17:00 Breath-led ice bath protocol
20:00 How cold exposure works physiologically

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💥 Key Topics:
• Why PTs need proper breathwork training
• Breathwork contraindications (heart, neuro, respiratory conditions)
• Combining breath and cold exposure safely
• The 4-2-8 breath pattern — when and how to use it
• How cold therapy builds vascular resilience
• Coaching mindset tips for tough routines
• Why fear still shows up — and how to work through it

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👊 For coaches + PTs:
If your clients are showing signs of burnout or overtraining, this episode arms you with tools to regulate the nervous system and improve resilience — while staying safe and science-led.

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