Let’s keep it simple:
Human regulation is all about finding that sweet spot inside ourselves—chemically, physically, and emotionally.
It’s like learning to stay grounded when everything around you feels like a circus.
By willingly stepping into “chaos” mode, we can train our minds and bodies to bounce back faster.
It’s essentially using stress to combat stress.
Cold water therapy and breathwork are two of my favourite tools for managing stress and building resilience.
I’ve been raving about them for years, and now, with enough training and experience, I’m excited to facilitate sessions for others.
Taking a cold plunge isn’t for the faint-hearted or those just chasing influencer points.
In the heart of my journey, I found an unexpected source of solace—not in returning to Perth, seeing friends, or the freedom to travel post-lockdowns.
It was in embracing icy waters, a ritual born from the challenges of Covid, on that year that collectively took our breath away.
My first plunge happened over four years ago, thanks to a close friend who wouldn’t stop talking about the benefits.
He started by adding ice to his bathtub, eventually buying a chest freezer for daily cold plunges with friends. Influenced by his enthusiasm, social media hype, and podcasts celebrating the benefits for metabolism, mitochondria, and immune health, I decided to give it a try.
My first experience—or “dip,” as it’s often called—was guided by Paul from The Human Excellence Project in Perth.
I saw an ad for their ice bath event and decided to join despite the rainy, cold weather.
Paul introduced us to the project and to the practice of daily ocean dips, rain or shine.
We practiced Wim Hof breathing
and horse stance exercise to prepare.
The goal was to submerge up to our shoulders while controlling our breath and maintaining calm.
After 20 minutes of breathwork, we jumped into a pool filled with ice, chilled to 1°C.
Despite the initial shock, I focused on my breathing, as Paul guided, and found calm control over my body’s reactions. It was a powerful experience, mirroring my struggles with anxiety and helping me manage my response. I stayed in the water for 10 minutes and felt invigorated afterward.
The experience was so positive that I joined the ocean dip the next day.
At 5:15 AM, we started with a hug and meditation before jumping into the ocean.
Each time, despite initial reluctance, I disciplined myself to follow through.
I realised that the inner voice urging me to quit was the same one that held me back in daily life.
Ignoring it in cold plunges helped me apply the same determination elsewhere.
I continued daily dips, enjoying Monday meditations, Wednesday breathwork, and coffee afterward with the group.
The transformation wasn’t just long-term; the short-term effects were thrilling too.
Cold water dipping is known to boost dopamine levels by up to 250 percent, and the post-dip high is indeed intense.
Wim Hof, a significant figure in the cold water and breathwork world, believes that the breath is the architect of our inner balance. I agree, though I’m mindful of the privilege involved in the practice; not everyone has access to safe, suitable water or the means to create these setups.
But getting started can be simple—turn your shower cold for a minute or submerge your hands in a cold river and observe the sensations.
The Benefits I’ve Felt:
Knowing I can handle anything, external or internal.
After pulling myself out of bed before sunrise to dive into that icy water, no matter the temperature, nothing else seems to faze me.
I’ve experienced benefits like mental clarity, focus, presence, and an expanded capacity for adversity.
A cold plunge is deeply uncomfortable, but each time I push through, I realise that I’m capable of overcoming temporary discomfort. When my mind and body urge me to quit, I find peace in the intensity of the moment.
Connection with Breath: Cold plunges have made me acutely aware of my breath. Slowing down my breathing enhances focus and helps me regulate my nervous system.
Presence: Using my breath helps me reconnect with my body and slows me down, allowing me to appreciate small details and experience life in the present.
Focus: The cold takes my attention to my breath and body, stripping away distractions for a moment where nothing else matters.
The Benefits I’ve Gained:
Physical Benefits:
Improved circulation
Boosted immunity: Cold immersion stimulates white blood cells and lymphatic drainage, detoxifying the body by removing waste and toxins from tissues.
Reduced inflammation: It increases anti-inflammatory cytokines, which promote cell growth and tissue repair, alleviating soreness and improving recovery post-exercise.
Mental Health Benefits:
Better stress management
Increased resilience
Enhanced focus and clarity
Motivation boost: Cold plunges can elevate dopamine, fueling motivation.
Weight Loss and Pain Management:
Accelerated metabolism
Relief from chronic pain
Recovery Benefits:
Faster recovery post-exercise
Reduced muscle soreness
Increased energy levels: Cold immersion improves oxygenation and nutrient delivery by stimulating circulation, which boosts heart health and energy.
What Kept Me Coming Back:
The community wss a huge part of why I continued.
The camaraderie, support, and shared experiences build a strong bond.
Each morning dip is filled with uplifting conversations and a sense of belonging.
This practice became a cornerstone of my life, offering discipline, joy, and genuine human connection.
In a fast-paced world, finding a community that truly cares is rare and invaluable.
How to Cold Plunge:
Ready to take the plunge? Here’s a quick guide.
Before You Plunge:
Don’t focus on the “cold” factor; anticipating the shock doesn’t help.
Practice breathing techniques in a comfortable setting.
Set an intention for your time in the water; it strengthens mental endurance.
While Submerged:
Focus on your breath to quiet your mind. Observe the adrenaline and the fight-or-flight response and let it pass.
Set a timer, but try not to anticipate it.
Visualize warmth by focusing on your core, imagining a fire within.
When you step out, you may feel burning, tingling, or numbness—reminders of the powerful changes happening within.
This practice takes grit and commitment. Cold plunging isn’t comfortable, nor is it natural.
It requires motivation, curiosity, and a light-hearted sense of discovery to explore how an unconventional practice can impact your physical and mental well-being.
Dip your toes, go waist-deep, or take the plunge.
However you start, notice how cold water affects your overall well-being.
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