Why Breathwork, Meditation, Cacao and Ice Baths Aren’t for Everyone 😬

The wellness industry is booming right now with ice baths, breathwork, meditation, and ceremonial cacao being pushed as the “big four”, the things everyone should try if they want to change their life, heal their nervous system, or find peace of mind. And look, these tools can be powerful. They’ve helped a lot of people.

But here’s the reality: what works wonders for one person can be triggering or even harmful for another. Our nervous systems aren’t all the same. We’ve all lived through different experiences, we carry different stories, different traumas, and our bodies respond differently. There is no one-size-fits-all approach to healing, even though some corners of the wellness world would like us to believe otherwise.

Different strokes for different folks…

I’ve seen (and once been part of) that enthusiasm where you discover a practice that feels like a game-changer, you train in it, and then you want to share it with everyone because surely it will work for them too. It wasn’t until I did trauma-informed training that I had my “spinach in the teeth” moment… that realisation of, oh… not everyone’s nervous system is like mine.

For some people, a cold plunge, an altered-state breathwork session, or a cacao ceremony could be supportive, even life-changing. For others, it could tip their system into fight-or-flight and leave them worse off than when they walked in.

Ice baths: not always the magic reset…

Ice baths and cold plunges are everywhere right now. Yes, cold exposure can help stimulate the vagus nerve, support recovery, even interrupt panic spirals in some cases. I’ve spoken before about how splashing your face with cold water can help ground you in the middle of a panic attack.

But… an ice bath is a very different thing. It’s a massive shock to the nervous system. For some, this stress is helpful in small doses. For others, especially if you’re already running anxious or on edge, it can be too much, too soon. Instead of calming the body, it can spike adrenaline, trigger a trauma response, and leave you more inflamed, not less.

So before you sign up for the next ice bath experience, ask yourself:

• How long will we be in the water?

• What training does the facilitator have?

• Are there co-facilitators or support people present?

• What happens afterwards … are there grounding tools, or do they just send you off home cold and shaky?

Breathwork: powerful, but not always safe…

A lot of wellness coaches are pushing this right now, and a lot of them are not mental health or trauma aware or informed. Breath is a doorway into the nervous system, no doubt about that. Slow nasal breathing, the physiological sigh, even gentle patterned breathing can be incredible tools for regulation.

But not all breathwork is equal. Certain types that use only the mouth, heavy, fast breathing in and out, can cause hyperventilation, build up oxygen in the system, and even trigger altered states. Some people find this expansive, almost psychedelic. Others are flung into a panic attack (talking from my own experience here 😬) because the sensations are so similar to the trauma of gasping for breath.

If you’re thinking of trying breathwork, look at the marketing carefully:

• Does it explain exactly what style of breathing will be used?

• Does it say whether you’ll be breathing only through the mouth, or through the nose?

• How long are the sessions, and how are people supported if they go into distress?

• Does it clearly state that participation is optional, and you can stop or leave the room at any time?

Sometimes our nervous system just needs to know we’re allowed to leave, even if we don’t. That permission itself can be settling.

Meditation: stillness isn’t always soothing…

For years, “just meditate” has been the go-to advice for stress and anxiety. And for some people, meditation is beautiful. But for others, especially those with busy, looping thoughts or unresolved trauma, sitting still and “being present” with that… can be re-traumatising.

Being asked to focus on what’s happening inside the body, when the body feels unsafe, can amplify distress rather than ease it. Sometimes distraction, movement, or titration (tiny doses of presence) are safer ways in. Healing isn’t about forcing stillness, it’s about building capacity gently, in your own time.

What to look out for before you sign up

Here are some questions worth asking before you hand over your money or your trust:

• Is it clear what the practice actually involves? (Not just the glossy promise, but the nuts and bolts.)

• How long will you be expected to stay in cold water / breathe a certain way / meditate?

• What training and experience does the facilitator actually have? Are they trauma-informed?

• Will there be support staff in the room, or is it one facilitator managing a large group?

• Does the invitation or marketing clearly say that everything is optional? That you can stop, sit out, or leave at any time without judgement?

• Are grounding tools built into the beginning and end of the session, or are you left to your own devices?

Ceremonial cacao: gentle medicine, but still strong plant medicine…

Cacao is often marketed as “heart-opening” and for many, it truly is…a grounding, connective ritual that can help soften the body and calm the mind. It’s not psychedelic, but it is a psychoactive plant. It contains theobromine (a gentle stimulant), and compounds that affect mood, blood flow, and the nervous system.

For some, cacao can feel deeply nourishing. For others, especially those with a sensitive heart, low blood pressure, anxiety, IBS or sensitive tummies or are on certain medications (like MAOI antidepressants or heart meds), cacao can actually feel overstimulating. Some people experience racing heartbeats, nausea, dizziness, or a “wired” feeling instead of openness.

I was also trained to never mix cacao with ayahuasca, here is why….

Not that I have ever tried Ayahuasca, but it contains MAOIs (monoamine oxidase inhibitors), which change how the body breaks down neurotransmitters like serotonin and dopamine. Cacao is rich in theobromine and also contains compounds (like tryptophan and small amounts of serotonin precursors) that stimulate the nervous system and affect mood. When combined, this can overload the serotonin system and, in extreme cases, risk something called serotonin syndrome (a dangerous condition with symptoms like high blood pressure, sweating, confusion, tremors, or even seizures). And yes, I have seen people overseas offer the two together! 😳

So before you say yes to a cacao ceremony, it’s worth asking:

• What dose will be served? (Traditional ceremonial doses are strong, sometimes too strong for first-timers.)

• Are there contraindications with medications or health conditions being explained?

• Is there space to choose a smaller or non-cacao option without judgement?

• Is the facilitator aware of how cacao interacts with trauma states and the nervous system?

Just because it’s natural, gentle, or plant-based doesn’t mean it’s automatically safe for everyone in every dose.

Don’t be afraid to ask these questions. A facilitator who is informed, educated in their field, stay within thier scope of practice and remain grounded. won’t be rattled by you asking. If they dodge or skirt around answers or gets defensive take that as a red flag.

Trust your gut

Wellness isn’t about following fads, or doing what your friends or family rave about just because it worked for them. Yes, it’s good to stay open-minded. But it’s also okay to say no. To take things in your own time. To not do the thing everyone else is doing.

Trust your body. Trust your intuition. You may already be self-regulating in ways you don’t even realise…through movement, through nature, through connection. Sometimes the simplest tools are the most powerful.

Ice baths, breathwork, meditation, cacao… they can all be powerful. They can also be too much. Healing is not about forcing yourself into the trend of the moment, but about honouring your own nervous system, your own timing, and your own story.

Different strokes for different folks. And that’s not a problem.