MysticMag has the opportunity to converse with Susan Benoit, a certified coach who turned her personal battle with anxiety, depression, and self-harm following open-heart surgery into a mission to help others. After a failed suicide attempt, she found healing through breathwork and cold exposure. Now, Susan passionately guides individuals in using these transformative practices to heal trauma, reconnect with themselves, and achieve inner peace. She believes that mastering breath and embracing cold exposure can unlock true potential, offering powerful tools for physical and emotional well-being.
Susan, what inspired you to create a comprehensive certification program combining breathwork, cold exposure, and sauna therapy, and how do these modalities complement each other in promoting holistic well-being?
I believe my regular and consistent practice in three areas has profoundly shaped my approach to breathwork. I’ve placed significant emphasis on breathwork, and I’ve noticed that many certifications focus on just one type of breathwork. For instance, if you train as a Wim Hof practitioner, you’re taught a specific technique, much like those who practice the Oxygen Advantage or the Buteyko method tend to adhere strictly to their chosen method, focusing on the functional aspects of breathing. However, I believe that every type of breathing technique has its place in a comprehensive practice. No single method works for everyone, which is why I strive to incorporate a range of techniques, from functional breathing to deep, healing breathwork.
My personal journey also led me to integrate cold and heat exposure as essential tools, enabling individuals to delve deeply into their own inner experience. While these practices offer numerous physical benefits, they serve a much more significant purpose in my life and practice—supporting mental health. This mental aspect is where I find these tools to be most impactful, both for myself and those I work with.
Can you share more about your personal journey and how your experiences with breathwork and cold exposure have shaped the curriculum and teaching approach of this certification course?
Cold exposure and breathwork have always been integral parts of my life, largely due to my background as a national-level competitive swimmer. Swimmers typically have excellent lung capacity, and as an athlete, I was accustomed to using cold exposure as a healing modality to reduce inflammation and manage the physical stress of intense training. These practices were second nature to me.
However, my journey took a significant turn when the pandemic hit. About four or five months into it, I suffered a stroke. At first, the stroke was misdiagnosed as multiple sclerosis (MS), but further testing revealed the true cause. I was referred to a cardiologist and, shockingly, I never returned home. I was rushed to the Heart Institute in Ottawa, Canada, for open-heart surgery to remove a tumor that had taken over my left atrium and was beginning to encroach on the right side. The doctors told me that if the tumor had gone untreated, I likely would have died within eight months.
After the surgery, I believed my recovery was going well, especially since I have a background in exercise science and was a strength coach. I knew my body well, and my physical recovery seemed on track. However, about six months later, I fell into a dark place. I experienced my first panic attack while out shopping with my husband. It was like a scene from a movie—I left all the groceries behind and ran out, unable to breathe, hysterically crying, with no understanding of why this was happening. From that point, I began experiencing daily anxiety attacks, isolating myself from the world, and even engaging in self-harm. It culminated in a failed suicide attempt, which my husband thankfully intervened in.
The healthcare system in Canada, unfortunately, has its limitations. It takes a long time to see specialists, and there’s a shortage of family doctors. We had just moved to Ottawa nine months before, so I didn’t have a family doctor. My husband, desperate to help, suggested working with a breath coach and trauma expert. I was willing to try anything, as I wasn’t sure I’d survive much longer otherwise.
I began working with a breath coach daily, and gradually, I started to feel better. The suicidal thoughts faded, the self-harm stopped, and each day seemed a little brighter. We then introduced cold exposure into my routine, starting with cold showers, which significantly improved my mental health. I felt a growing sense of well-being and the confidence that I could handle whatever challenges arose. Eventually, I incorporated sauna sessions, where I would practice breathwork, followed by cold plunges in the winter. This combination became a transformative, almost magical, part of my daily life.
Since then, I’ve deeply immersed myself in these practices, obtaining numerous certifications and mentorships with experts worldwide. I’ve focused on integrating cold immersions, including cold plunges in a tub, open water or an ice hole, and cold water dips during the Canadian winters, into my routine. Adding saunas to this regimen has further enhanced the experience, making breathwork, cold exposure, and saunas central to my life and well-being.
What specific benefits can participants expect from integrating advanced breathwork techniques with cold and sauna therapies, particularly in managing stress, enhancing physical health, and promoting emotional well-being?
There’s so much to consider—it’s truly an extensive list. Breathing profoundly impacts every system in the body. It’s unique because it’s both a voluntary and involuntary function. While we breathe without conscious effort, we also have complete control over our breathing patterns. This is why, in moments of panic or anxiety, the first advice often given is to “just breathe.” We have a remarkable ability to influence how we react to situations through our breath.
Breathing affects everything from our urinary system to our endocrine and nervous systems. By practicing conscious breathing, we develop greater interoception, meaning we can turn inward and truly feel the sensations, emotions, and feelings within our bodies—sensations that many of us try to avoid by staying busy and distracted.
When we add cold and heat exposure into the mix, we introduce additional stressors to the body. For example, sitting in a cold tub is a physical stressor, but it can shift us from a sympathetic state—the fight-or-flight response—into a parasympathetic state, which is where rest, digestion, and healing occur. This transition releases feel-good hormones that improve our mood and overall well-being.
Heat can also be a stressor. Some people find saunas uncomfortable or anxiety-inducing. But these experiences offer an opportunity to slow down, focus on our breath, and understand why we’re feeling a certain way. By doing this, we train ourselves to pause in the face of significant challenges and not react impulsively. Instead, we learn to navigate these situations with greater ease.
Breathwork, along with cold and heat exposure, serves as powerful tools for physical, mental, and even spiritual well-being. Many people start these practices for the physical benefits, only to realize how much they also support mental health and emotional balance. Ultimately, these practices help us reconnect with our energy and enhance our overall quality of life.
How does the certification program equip students to safely facilitate breathwork and contrast therapy sessions for others, and what support is provided during the 18-week course to ensure they are confident practitioners?
The program is quite intense, spanning 18 weeks, and is designed to ensure comprehensive learning and practical application. Each week, participants receive a new video module, typically lasting an hour to an hour and a half, which aligns with the specific focus of that week’s module. In addition to these videos, I provide extra resources like research papers, instructional videos from other breath practitioners, and various materials to give participants a well-rounded understanding of the subject matter.
We also hold a weekly “bold,” where every two weeks, we have a two-hour Zoom call to discuss progress, answer questions, and delve deeper into the content. The program is structured as follows: 12 weeks dedicated to breathwork, 4 weeks to cold exposure, and 2 weeks to sauna therapy. After completing the 18-week course, participants must engage in a rigorous practicum. This includes a self-practice component, where they must facilitate one-on-one or group sessions in breathwork and cold exposure.
Given that not everyone might have access to a sauna, I focus on what participants can do in a sauna if they wish to incorporate it into their practice. For those pursuing certification, having access to a cold tub is essential. Additionally, I encourage facilitators to gain experience in different environments, such as open water, cold tubs, and ice holes, as each presents unique challenges. They need to be capable of holding space for individuals during these intense experiences, especially when participants might struggle with controlling their breath or feelings of panic.
The practical component of the course is significant, and it includes an exam and five case studies. They have their own self practice of 100 sessions and then they have to do 100 sessions where they facilitate one on one and group sessions (mixes between the two) – 100 sessions of cold exposure.
We also have a dedicated WhatsApp group for each cohort, where participants can ask questions and share experiences during and after the course. I’m always available to answer questions, and I offer additional calls to check in and provide support.
After the 18 weeks, I stay connected with participants, offering monthly check-ins to address any lingering questions or to discuss client cases. Many cohorts also create their own group chats on platforms like Facebook or Instagram to continue sharing stories and feedback.
I’m deeply committed to supporting my participants throughout the process. This program is something I’m incredibly passionate about, and I take pride in guiding them to confidently facilitate breathwork and cold exposure sessions. I also offer opportunities for participants to shadow me during my breathwork sessions, either in person if they’re in Ottawa or via Zoom. Additionally, I invite them to join me at events around Ontario, where they can gain further practical experience by assisting me in facilitating sessions.
With the growing interest in holistic wellness, how do you see breathwork and contrast therapy evolving in the future, and what role do you envision certified practitioners playing in this movement?
The rising popularity of cold exposure and heat therapy, especially in North America, reflects a growing awareness of their benefits. While these practices are deeply rooted in the traditions of many European cultures, such as Russian bathhouses and Finnish saunas, North America is just beginning to embrace them. With the proliferation of wellness spaces, gyms incorporating these modalities, and the influence of social media and celebrities, it’s clear that cold exposure and heat therapy are becoming mainstream.
However, with this growth comes a responsibility to ensure these practices are done safely and effectively. The human body, particularly the nervous and cardiovascular systems, can react strongly to these stressors. For example, abrupt transitions between heat and cold can lead to what’s known as “afterdrop,” where the body’s core temperature drops dangerously after sudden exposure to cold. Similarly, improper breathwork or cold plunges can strain the cardiovascular system, especially for those with underlying health conditions.
That’s why proper training and certification for practitioners are crucial. Just as personal trainers require certification to ensure they guide clients safely, those facilitating cold exposure, breathwork, and heat therapy should be equally qualified. This ensures not only the safety of the participants but also the integrity of the practice itself.
Certification would also open doors for insurance coverage, protecting both the practitioner and the participants. Without this, the risks of mismanagement are high, especially in scenarios where trauma might be involved. The goal of these practices is to help individuals feel safe, connected, and in control of their bodies. When not facilitated correctly, these practices can have the opposite effect, potentially causing harm instead of healing.
Ultimately, as these modalities continue to grow, there needs to be a focus on responsible practice, proper training, and the development of recognized certifications to support the safe and effective use of cold exposure, heat therapy, and breathwork.
If you would like to find out more about Susan Benoit, please visit https://fearlesslytransform.com/
