I've heard it countless times: "I really want to try a cold plunge, but where do I even begin?”
I get you. The struggle is real.
“How long should I endure the icy water?”
“Where is the best place to take the plunge?”
“How often should I commit myself to this chilly adventure?”
It's a whirlwind of uncertainties, a maze of HOWs.
Now, I don't know about you but being cold wasn’t exactly my cup of tea.
In fact, I still am the kind of person who loves my showers scorching hot.
But here's the twist: despite my obsession for all things warm and cozy, I've discovered a deep love for cold plunges.
Yes, you read that right!
Me, the hot shower connoisseur, the sun-soaking enthusiast, the cozy tea drinker, have fallen head over heels for the world of cold exposure therapy, and you can too!
Before we dive into the wonderful world of cold plunging, I just wanted to give you a friendly heads-up.
While I’m super excited to share all the cool (pun intended) benefits of this invigorating practice, it’s crucial to remember that I am not a medical professional, nor do I know your specific body, health, history, circumstances… everything unique to you.
So, here’s the deal: before you take the plunge (literally), I strongly encourage you to consult with a healthcare provider or a qualified professional. They’ll be able to give you personalized advice based on your unique circumstances.
Remember, what works for one person may not work for another, and there might be underlying health conditions or concerns that need to be taken into account. So, it’s always better to be safe than sorry!
You might be thinking: why would anyone willingly go in an ice bath? Well, the benefits are amazing so let’s talk about few of benefits of cold plunging:
Here’s my best benefits and why I do it:
● Mental clarity - this is a really big one
○ It awakens your senses and clears your mind. Think of how good it feels in the morning to splash cold water on your face— it does the same to your whole body.
○ The shock of cold triggers a release of endorphins, which are the feel-good hormones and it can boost your mood and leave you feeling invigorated and alive.
○ There’s also science to back this up - studies have shown that cold exposure stimulates the production of norepinephrine, a neurotransmitter that helps regulate attention, focus, and mood. It’s like a natural mood enhancer, giving you that extra mental edge and a sense of clarity.
● Mental strength
○ One of my friends told me - this is the hardest thing I will do this week - if I can do this, I can do anything. I’ve adopted this and it really helps. It proves how strong I am.
○ It has been a HUGE confidence booster for me.
● Coaching:
○ I obviously believe in coaching, but it doesn’t always take another person to be your coach. Your life partner can be your coach, kids are certainly coaches, Money can be your coach and the cold can be your coach.
■ I use the cold as a chance to quiet, and listen to what my mind says, often unconsciously. It helps me understand what my “stopping’ patterns are.
● Energy
○ Yes I know this sounds counter to the peace and calm – but somehow, I also do find cold plunging to be invigorating and give me energy.
● Immune system boost
○ There’s a lot of research to support that cold plunging has a positive influence on the immune system.
When you expose your body to cold temperatures, it triggers a series of physiological responses that can strengthen your immune response. It’s like giving your immune system a turbo boost!
○ Research has indicated that cold exposure can increase the number of white blood cells in your body, particularly the ones responsible for fighting off infections and pathogens. These mighty warriors of the immune system are called lymphocytes and they play a crucial role in keeping you healthy and resilient.
○ Cold plunging also activates the production of certain proteins and cytokines that help regulate immune responses. These proteins can enhance your body’s ability to defend against harmful invaders, making your immune system a force to be reckoned with.
● Some other physical benefits to cold plunging:
● The cold water stimulates blood circulation, causing your blood vessels to constrict and then dilate. This process can help improve circulation throughout your body, delivering oxygen and nutrients to your muscles and organs more efficiently. It’s like a little internal massage for your circulatory system!
● [Additional Physical Benefits] Cold plunging has also been linked to reduced inflammation and faster muscle recovery. That means if you’ve been hitting the gym or engaging in intense physical activities, taking the plunge can aid in reducing those pesky muscle aches and pains.
● Beauty - which you may not have expected:
○ Cold plunging can make your skin calmer.
■ When you immerse yourself in cold water, your blood vessels constrict, which can help reduce inflammation and puffiness. It’s like a refreshing wake-up call for your skin, leaving it looking toned and rejuvenated.
■ Additionally, the cold water exposure can stimulate blood circulation to the skin, delivering oxygen and vital nutrients. This increased blood flow can contribute to a healthier complexion, promoting a natural glow and helping to combat dullness.
○ AND HAIR -
■ Cold plunging can also work wonders for your locks. The cold water can help tighten hair cuticles, making your strands appear smoother and shinier. Say goodbye to frizz and hello to lustrous, healthy-looking hair.
■ Cold plunging has even been associated with promoting hair growth. The cold water stimulates blood flow to the scalp, providing nourishment to the hair follicles and potentially aiding in hair growth.
My best tips:
1. Feel the benefits of it — and let that inspire and get you excited to do more of it
● Start when you’re already hot
● In my humble opinion, Summer is PERFECT!! Start hot to make it easier:
■ Post-workout,
■ Hot-tub
■ Sauna
■ Hot day
● Dive into a lake. Have a cold shower on a hot day. Have a cold shower after a workout, hot-tub, sauna. You get the idea. Do it when your body is CRAVING the cold. Then, afterwards, see how you feel.
● Make it pleasurable - there are a lot of spas that now offer this experience, often with a hot-tub/sauna combo.
● We can’t always go to the spa every time, but you can go to your local pool.
● To feel the benefits, you need to PAUSE afterwards.
● This is why I think the spa is a great way to start, but honestly, I do this at home!! Have a hot bath, then light a lovely candle. Turn on music you love, Get a cozy blanket, read a book or journal. Meditate or just sit there or just LAY There. LUXURIATE in the feeling.
Your body will feel SOOO DANG GOOD!!!!
2. Start small: Start with less time, and build up.
● Just end on cold – end on a cold shower: Start with 15 seconds, then 30 seconds.
1. Consider doing it with friends. Peer Pressure can also be Peer Inspiration :) Find a local cold plunge group, go on Eventbrite or Meetup — or create one yourself!!!
2. Take a course — I did a Wim Hof course, and it was fantastic. They do them all over the world. I started with the half day one. My goal one day is to do a full retreat WITH Wim How.
3. Stay consistent. Aim to do it every day after your shower, or 5 days a week.
4. Get a cold plunge buddy – and accountability in the process
● Spouse, partner, kids, neighbour, friend, mentor, coach, colleagues –
● Plus the research on accountability is astronomical in terms of it’s power to create a habit and reach goals quicker and easier.
Where I cold plunge:
● I have a horse trough on my patio
● In the summer, I use my daughter’s kiddie pool - the water coming out of the hose is COLD!!
● The ocean — I’m so grateful to live here. It’s amazing. I will go with friends, or do events. Or go alone. It’s magic to be outside.
● Shower or Fill the bathtub - don’t do this often, but have a little.
● Spa experiences - this is obviously a treat, and I can’t do this all the time.
● In Vancouver, Floathouse does cold plunges.
● There’s also a few other secret spas - but they get expensive
● The Art of Sauna in burnaby is a sauna house - as the title might suggest, but they have cold showers to use in between and that’s realy fantastic!!!
I LOVE cold plunge events - doing it in a group is awesome. I go to some by “The Cold Plunge Crew” in Vancouver, and also things like the Polar Bear Swim. Sure the Polar Bear Swim isn’t the most grounded or conscious but it’s also fun and there’s something powerful about doing it with a group - and feeling that energy.
How to create your own cold plunge routine:
Let me tell you a little about what my cold plunge routine looks like – and know that it does change over time. I don’t think it’s about having the PERFECT routine, I think it’s about figuring out what works for you. And you’ll hear mine changes a bit in the seasons.
● I usually start with 3 rounds of breathwork. I do this BEFORE I get in the tub - not in the tub
● How long do I stay in is a question that comes up a lot: It depends:
○ Minimum 2 minutes
○ Usually 3-6 minutes
○ Sometimes 10+
● I breathe, go in, and then for me, the best part is the after effects
● In my Wim Hof course, I learned about horse stance. Again, not a doctor, but if you’re really cold, you don’t want to RUN to warm up. Instead, you get in a wide squat, and bend your knees and move your arms slowly. This helps get blood flow going, but not too fast. You can find a video here
● I’m actually a little more consistent in the winter which is funny considering the topic of this episode. But I think in the winter I really need the mental boost, and the push to be outside in nature.
○ I have a cold plunge tub on my patio – I will go in it a few times a week, and often do the ocean as well. The patio is great because I can start in the hot tub and then dip cold, although I don’t always do that.
○ Another reason summer is trickier - my condo is on the top floor and the water doesn’t always get that cold in the summer, plus the plunge pool warms up fast.
● If someone in the house - usually my daughter - is sick, I will make sure I’m extra consistent on this routine. I might stay in longer, depending on how my body is talking to me.
● If I’m close to my period or first day or two, I usually skip it, as I’m working on being gentler on my body during those times
● Timing is something that’s really interesting about cold plunging too.
○ I’ve found it to be equally effective in the morning and the evening.
○ It’s one of the FEW Things that I find great for both invigorating and energizing me in the morning, AND helping me get deep, and better sleep.
○ I don’t know the science of this. But I definitely feel that in the morning, it’s a great way to start the day.
○ I also have done cold showers or dips before bed, and it works REALLY well for me.
○ I fall asleep easily, and end up feeling more refreshed in the morning. My Oura ring also confirms this as well.
Those are the basic notes.
Now, let me tell you about my ultimate up-level when it comes to the cold – My
Home Cold Spa Ritual :)
● Home spa ritual:
○ I will do a home-spa ritual sometimes once or twice a week, it depends, when Troy is away:
○ Start with 20-30 minute bath, Light candles, do music, then have a cold shower.
○ Put on fluffy bathrobe, and let myself relax
○ Turn on music, drink tea, read, journal and RELAX – 15 minutes
○ REPEAT 2-3 times… sooo good :)
○ The positive reinforcement of this reminds me of how good it feels, and allows me to create this positive habit
So to create your own routine? Feel free to borrow anything I’ve shared with you – or leave it.
My advice really is the same as to form any new habit:
● Start small -bite-sized – aka 10-15 seconds
● Make it easy - when you’re already hot
● Make it enjoyable – hellooo at home spa days
Do it often so you feel the benefits and create a positive feedback loop.
Whether you do a 2 minute shower, or put a plunge on your patio with ice, or go to the ocean daily, or meet up with friends weekly to do it, find, experiment, play and CREATE a routine that works for you :)
Cold plunging really has changed my life. I feel BRAVER, more confident, healthier, more POWERFUL and I’ve had a ton of fun and met cool people in the process.
My intention with this episode is to touch on the science bits, and the benefits…
But also, to speak to you on a personal level, and give you a FEMININE perspective.
And to tie it to something deeper than just the outer benefits… to tie it to your goals, to your dreams, and to who you ARE as a human being.
All while keeping it simple and digestible enough so you can integrate it easily in your full, busy and amazing life.
I want you to experience all the joys and benefits that come with cold plunging, that’s why I am sharing Episode 88 of Goalden Girls Podcast with you!
In this episode, you’re going to hear about:
● What it is about cold plunges that keeps me coming back
● The ways my life has changed since cold plunging - and the benefits you’ll find too
● How cold plunging can improve your life – mentally, physically and even from a BEAUTY perspective.
● You’ll learn my best tips to make cold plunging a habit that you are not only consistent with but that you ENJOY (yes, I know that’s a bold claim for those of us hot shower people!!)
● Get ideas of the different ways you can integrate cold plunging in your routine
Here are the juicy bits you can look forward to:
