Self-Care Sunday: Cold Plunging

My journey with cold plunging began about six years ago, though it took some time (and courage) to fully embrace it. The first time I took the plunge—literally—was at a hot spring I visit yearly. I had always loved the contrast of hot and cold, but stepping into icy water was something I had only admired from afar. At first, I could only manage to wade in up to my hips, squealing at the shock of it. But as I kept at it, I realized that cold plunging wasn’t just about enduring the cold; it was a practice—one that teaches patience, resilience, and deep inner awareness.

Winter Cold plunging. Melissa and Sascha.

A big part of my journey with cold plunging has been inspired by my dear friend Sascha. Over the years, we made a ritual of seeking out places where we could plunge—day trips, weekend getaways, and especially hot springs with access to frigid waters. What initially drew me in was the natural rhythm of moving between hot and cold. The hot springs had always been a place of deep restoration for me, but once I began incorporating cold plunges into the experience, everything shifted. The contrast of heat followed by icy water wasn’t just invigorating—it was transformational. The warmth softened my body, making the plunge feel like both an intense awakening and a surprising calm at the same time. And returning to the hot water afterward? Pure euphoria. I began to crave this cycle of expansion and contraction, learning to sit with the sensations rather than resist them, and what I discovered was transformative.

Sauna

Over time, it wasn’t just the physical act of plunging that changed me, but the way my body and mind responded. Once I allowed the cold to fully settle into my bones, my mind cleared. My nervous system relaxed. And what surprised me most was the lasting calm—it wasn’t just an immediate reset but something that carried through for days afterward. This practice, born out of curiosity and a love for natural hot springs, became a powerful tool for resilience, grounding, and inner clarity.

One of the bath cold plunges at Connect Wellness.

My friend Sascha created a group of women who cold-plunged in the Willamette and I was lucky enough to be a part of it, even in the dead of winter. We laugh, squeal, and share stories as we braved the icy water together. Those tiny moments became a source of strength in my life, a kind of unspoken resilience-building that I hadn’t realized I needed. There’s something profound about facing discomfort alongside others—it binds you, teaches you, and, in a way, heals you.

Feeling inspired, I decided to bring cold plunging into my daily life. I set up a tub in my backyard and committed to plunging multiple times a week—even when temperatures dipped below freezing. I built up my endurance, learning to stay in for 2-4 minutes, and the effects were undeniable. A sense of deep calm, clarity, and restoration took root in me. My nervous system felt more balanced, my mind more centered.

Cold plunging in a lovely private area in my back yard…under the cedar and maple trees.

I’m sharing this because self-care comes in many forms, and it’s worth exploring what truly nourishes your body and soul. In the U.S., we often treat self-care as a luxury, something indulgent or extra. But in many cultures around the world, taking care of oneself is woven into daily life—a necessary practice of self-love and well-being. Healing through water has long been a ritual and renewal across different traditions, and it’s just one example of how we can reconnect with our bodies and minds in meaningful ways.

Sauna and cold plunge day.

So, I encourage you—what small act of self-care can you introduce into your life? What practice allows you to feel more present, more grounded, more alive? There’s no one-size-fits-all, but there is something out there that will speak to you. Be open to exploring it. Your body and mind deserve it.

In Warmth (and cold),
Melissa