The Power of cold Plunging

Why Nature Enhances the Benefits

This post was written by Community Partner and certified Wim Hof Method instructor Brock Cannon.

In 2019, my mental health was at an all-time low. My family urged me to start antidepressants, and I was experiencing heart-pounding anxiety almost every day. Fear felt like a constant presence in my life, and I often slipped into dark mental spaces. One winter day in 2019, while running in the mountains near Park City, Utah, I desperately sought a way to balance the
crippling anxiety. During the run, I had this crazy impression to jump into a nearby frozen stream, but I kept talking myself out of it. Yet, the urge kept calling to me. Finally, at the end of the run, I stripped off my clothes and plunged into the freezing river, surrounded by snow. I didn’t last more than 15 seconds, and at the time, I had no formal training. But that moment
marked the beginning of my cold plunging journey. I vividly remember getting into my car afterward, not just feeling accomplished for overcoming something physically difficult, but also noticing that the anxiety I had been battling was completely gone. During my week in Utah, I cold plunged every day in nature. That experience ultimately led me to train under Wim Hof and become one of his certified instructors. Over the past six years, I’ve cold plunged daily for both mental and physical health, and I’ve helped hundreds of others embrace the practice as well.

For the past two years, I’ve taken people out into nature for unique retreats. These experiences are transformative, combining daily breath work journeys, hikes in beautiful, remote locations, and a special cold plunge spot that always tests our limits. The cold water not only challenges the body but pushes participants to face and overcome their mental barriers, fostering growth and resilience. Our next retreat is scheduled for Jackson Hole, WY, from October 4-8, where participants will experience a one-of-a-kind mix of adventure, healing, and connection to nature.

The Science Behind Cold Plunging

Cold plunging, also known as cold water immersion, offers numerous scientifically-backed health benefits. Submerging your body in cold water, typically ranging from 45-59°F, initiates a series of physiological responses that promote healing, recovery, and mental clarity. One of the most significant effects is the activation of the sympathetic nervous system. The sympathetic nervous system is responsible for the body’s ‘fight or flight’ response, and exposure to cold triggers this system. When you immerse yourself in cold water, your body responds with an initial shock, causing your heart rate to spike and blood vessels to constrict. This leads to an increase in blood circulation as the body attempts to keep your core temperature stable. Over time, these quick bursts of blood flow can improve overall cardiovascular health, aiding in better circulation and oxygen delivery to vital organs.

Additionally, cold plunging can significantly reduce inflammation. When the body is exposed to cold, it triggers the production of anti-inflammatory proteins and reduces the levels of pro-inflammatory cytokines. This is especially beneficial for athletes or anyone dealing with muscle soreness and joint pain. Cold water immersion has been shown to speed up recovery after intense physical activity by reducing delayed onset muscle soreness (DOMS) and helping muscles recover faster.

Another key element is the release of norepinephrine, a hormone and neurotransmitter that plays a crucial role in regulating mood and energy levels. When your body is exposed to cold, it releases norepinephrine, which helps reduce stress and improve focus. This may explain why I felt such a dramatic reduction in anxiety after that first plunge into the icy river. Norepinephrine is also associated with reducing pain and inflammation, further supporting the therapeutic benefits of cold plunging for chronic pain or injury recovery.

Cold exposure also activates brown adipose tissue (BAT), also known as brown fat, which is a type of fat responsible for generating heat and maintaining body temperature. Unlike white fat, which stores energy, brown fat burns calories to produce heat. Studies have shown that regular cold exposure can increase the activity of brown fat, leading to improved metabolism and potentially aiding in weight loss.

The Added Benefits of Cold Plunging in Nature

While cold plunging in controlled environments, such as ice baths or cold plunge tubs, is still highly beneficial, plunging in natural settings takes the experience to a new level. Natural bodies of water—whether it’s a mountain stream, lake, or ocean—offer unique advantages that cannot be replicated indoors. Nature’s calming influence: Spending time in nature has been shown to reduce stress and improve mood. When combined with the shock of cold water immersion, the natural surroundings provide a meditative quality that allows for deeper relaxation and mental clarity. The sound of rushing water, the crisp mountain air, and the surrounding natural beauty create a sensory experience that complements the therapeutic effects of cold exposure. Mineral-rich waters: Natural bodies of water often contain minerals like magnesium, calcium, and potassium, which are absorbed through the skin during cold immersion. These minerals have various health benefits, such as supporting muscle function, promoting skin health, and aiding in recovery from physical exertion. Bathing in natural, mineral-rich water can enhance the recovery process and leave you feeling more rejuvenated. Grounding and earthing: Immersing yourself in a natural body of water allows for a form of grounding, or “earthing.” This is the practice of physically connecting with the earth’s energy by coming into direct contact with the ground. The theory behind grounding suggests that the earth’s electrons can help neutralize free radicals in the body, which in turn reduces inflammation, improves sleep, and boosts overall health. While research on grounding is still emerging, many cold plungers report feeling a sense of calm and balance after immersing in natural waters.

Building Resilience Through Cold Exposure

Beyond the physical benefits, cold plunging can foster mental resilience. Every time you voluntarily step into freezing water, you are training your mind to overcome discomfort and face challenges head-on. This mental toughness carries over into other aspects of life, teaching you how to remain calm under pressure and embrace difficult situations rather than avoiding them. For me, cold plunging became more than just a way to alleviate anxiety; it became a daily practice in building resilience, both physically and mentally. It’s a reminder that sometimes the most challenging experiences—whether it’s immersing in freezing water or facing mental health struggles—can lead to the greatest growth and transformation.

Conclusion

For anyone looking to reduce stress, improve physical health, and build mental resilience, I highly recommend cold plunging as a regular practice—especially when done in the wild beauty of nature. There’s something truly transformative about the experience of plunging into a cold river or lake, surrounded by untouched landscapes. If you’re ready to challenge your limits and explore the incredible benefits of cold exposure, our next retreat is in Jackson Hole, WY, from October 4-8. Join us for daily breathwork journeys, stunning hikes, and cold plunges in pristine, natural waters. It’s an adventure you won’t forget!

More About the Author:  Brock Cannon has been a certified Wim Hof Method instructor since 2020 and has enjoyed well over 1200 cold plunges personally to aid in his mental and physical health. He has worked with Fortune 500 companies, professional athletes, and heavily in the drug and alcohol recovery community to help people discover the life changing modalities of deliberate cold exposure, breathwork, and a reconnection to nature. He also loves tacos, hanging out with his family and cycling.