I took the “PLUNGE”!

Whoah! THAT’S BRISK! 🥶I thought as I controlled my intake of breath and the involuntary yelp that sprang to my lips, as water flowed around my body in icy completeness …a balmy 59 degrees we were told, an almost perfect temperature for an ice/cold water plunge-the faint cheer of my friends sounding far away and indistinguishable as I momentarily paused before resurfacing shaking water out of my hair, ears and off my face-moving aside to allow space for the next person to enter, allowing my body to become accustomed to the cold, what was I thinking being the first to join my instructor, mentor friend in the pool?…now I am committed to standing in this cold water until the rest of my friends join us, as the tingling sensation of tiny icy barbs poking against my skin continued to distract me, controlling my breathing by taking some deep breaths and slowing them I find it’s actually not too bad-maybe because by then I was becoming numb to it?🥶😂I feel tingly and ALIVE-
Saturday I had the great privilege and honor of participating in a healing retreat…we practiced some of the healing modalities-practices that have been utilized throughout centuries (ancient in truth) in every and all cultures in some form around the world-the practical application of them as adjunct therapy and also to teach to utilize in one’s own practice of wellness and healing mind, body, soul, integration of emotion, release of trauma, release and easing pain (mental, physical, spiritual)our bodies have held for lifetimes-I have been learning, studying for this upcoming whole year of Earth school …healing breathwork, elemental yoga, meditation, sound therapy, music, ecstatc dance-somatic movement, awareness, healing aromas and COLD PLUNGE…

Cold plunging— cold water immersion—has a history that goes back thousands of years, and modern science is finally catching up to explain why people have sworn by it for so long….why many trainers, athletes, healers have started implementing in their routines, spa treatments, retreats and wellness centers.
Briefly-I won’t bore you with lengthy history but here are a few notable historical highlights-

The ancient Romans had bathhouses which included a feature called a frigidarium (cold pool) used after hot baths to stimulate the body. I experienced this in some of the bath houses while in Budapest…and also while in Iceland at a sacred 7 step healing ritual and treatment …cold plunge being the last step-exhilarating brrrr

The Greeks also believed cold water improved vitality and mental clarity.

In Japan, practitioners of misogi stood under icy waterfalls as a spiritual purification ritual.

Nordic cultures embraced ice bathing followed by sauna use—still popular today in countries like Finland….it’s on my list of adventures 😉😁

Cold-water immersion shows up not just in “classical civilizations”, but is also deeply embedded in Celtic and Indigenous traditions and shamanic practices across different cultures—often tied less to “recovery” and more to spiritual transformation, endurance, and connection to nature. Many Indigenous cultures used cold rivers or lakes for cleansing negative energy, induce altered states of consciousness and in preparation for sacred ceremonies and it was also thought that water acted as a spiritual filter, not just a physical one and held elemental symbolism and connection to the spirit world, and crossing into a liminal (in-between) state….even a trance state-
“In shamanic cosmology:
Cold = stillness, death, rebirth
Water = gateway between worlds
Immersion symbolized:
“Dying” to the old self
Emerging renewed or transformed”
It also was thought to build resilience through direct contact with nature…AMAZING RIGHT?!?

So let’s tie this back into modern science and physiology and modern “understanding” or thought – Cold plunging blends ancient tradition with modern physiology, as I shared briefly (or tried to) historically it’s been used for ritual, health, and resilience-
It can be scientifically linked to nervous system activation, inflammation reduction, and mood effects, the sheer shock of the cold water can create a powerful mental reset, Stress + controlled exposure builds resilience, the intense sensation (believe me standing in 59 degree water was an intense sensation!🥶)forces present-moment awareness (similar to meditation) and what ancient cultures may have reflected on as spiritual awakening, we might describe as-
Nervous system activation
Neurochemical release
Psychological adaptation-as well as physiological adaptation-Hydrostatic pressure which moves blood flow to your heart, brain, and lungs—providing even more oxygen and nutrients to these major organs.
Here is a simple example of a cold plunge…you can adapt it to make it as ceremonial/Sacred as you desire…or keep it short and sporty -the meaning may vary but the health and healing benefits are the same-I would not recommend doing this if you have a heart condition before discussing with your physician and would always do with someone aware that you were doing a plunge/immersion(personally-safety)

🌿 1. Set Intention- Before entering the water, pause.
Stand or sit quietly-we actually “hyped ourselves up” got the blood flowing by shaking out our arms, pushing energy
Take slow breaths (in through nose, out through mouth)
Choose a simple intention:
“Reset”
“Let go”
“Focus”
Mine was “peace”- something you want to “gain” or something to “release”

2. Controlled Entry (10–30 seconds)
   Enter slowly, not jumping in
   Focus on steady breathing to avoid cold shock
   Keep your posture relaxed (don’t tense up)
   💡 Tip: The first 20–30 seconds are the hardest—this is your “threshold moment.” Some of us did dive in to submerge after walking in I just sank under the water
3. Stillness & Breathe (1–3 minutes)
   Once you’re in:
   Breathe slow and rhythmic (ie. 4 seconds in / 6 seconds out)
   Stay mentally present—observe sensations without resisting-relax (easier said than done)
   Avoid distraction (no phone, no music at first)
4. Exit with Awareness -we stepped out slowly, don’t rush to warm up-luckily the sun was out and we stood laughing and sharing the experience while bundled in our towels in the warm sunlight, letting our bodies naturally start warming
   This phase is where:
   Blood flow rebounds-from vasoconstriction You often feel a wave of energy and clarity (according to many- I felt energized and invigorated)
5. Integration (2–5 minutes)
   Afterward: we were encouraged to-
   Stand in sunlight or fresh air if possible
   Take a few deep breaths
   Optional:
   Journal one sentence
   Mentally note how you feel
   This step is often skipped—but it’s what turns the plunge into a complete reset instead of just a shock.
   Such a feeling of vibrancy, peace and invigorating! And I actually can not wait to be more reverent and ceremonial in my next cold plunge-and boy what an amazing night sleep I had.
   Thank you Gisela for this spectacular and special experience 🥰❤️