Cold plunging: Training Your Superpower
Two things in life that hold us back: FEAR & PAIN. What if I told you that you could face both on your own terms, and literally sit and breathe through the discomfort? Because you don't need to be Wonder Woman, Superman or a Navy Seal to be resilient. You just need to know how to tap into your own nervous system — and that is where your superpower lies!
Deep within your body is an untapped ability to stay calm in chaos, recover from stress faster, and level up your mental and physical edge.
The key? The cold. Cold plunging isn't just a challenge — it's a tool. A way to train your system to respond, not react. And it's already inside you — we're just here to help you unlock it!
Cold exposure is more than just an icy wake-up call—it's a powerful training tool for your nervous system. It teaches your body to adapt, regulate, and thrive under stress, unlocking a level of resilience you didn't even know you had- because no greatness was every achieved by staying warm and cozy.
Hormetic Stress: Get out of your comfort zone
Hormesis is a scientific way to say “what doesn’t kill you makes you stronger.” It refers to how a little bit of stress on the body can actually be beneficial, triggering the body’s adaptive repair and growth mechanisms. In simple terms, when you expose yourself to a low-dose challenge – like a brief intense exercise or a quick splash of cold water – your body responds by coming back stronger. For example, exercise is a classic case of hormesis: the short-term strain on muscles and heart makes them adapt and grow more fit over time (nmn.com). These short bursts of controlled stress prompt your cells and systems to build resilience, so that next time they handle the stress even better.
Hormesis basically flips stress on its head – instead of harming you, the right amount of it helps you thrive.
Cold Plunging: A Short, Controlled Dose of Stress
Stepping into a cold plunge or taking a cold shower is a perfect example of harnessing hormesis. At first contact with cold water, you’ll feel a jolt – your heart rate jumps and you gasp as your body goes into “survival mode,” rushing to keep your core warm (ucla.org). This fight-or-flight response is natural; cold is a stressor, and your body reacts accordingly by releasing a flood of stress hormones. In fact, a brief cold plunge causes a spike in adrenaline and noradrenaline (also known as epinephrine and norepinephrine) along with endorphins, our feel-good painkilling chemicals (hubermanlab.com). Ever notice how alive and alert you feel after a cold shower? That’s your nervous system being stimulated – blood vessels constrict, blood is shunted to your vital organs, and your brain lights up with neurotransmitters like dopamine (increases by 250%) and norepinephrine (increased by 530%) that sharpen your focus and mood for hours afterward (ufhealthjax.org).
You learn to override the panic. Instead of fighting the cold, you breathe through it, allowing your body to transition into the parasympathetic state. Your heart rate slows, your breath deepens, and your nervous system adapts to stress in real-time.
The key is that the stress is intentional. You control it: a few minutes of cold (or more), and then you get out and warm up. This quick recovery period means your body can rapidly return to balance (reheating itself, relaxing the blood vessels, etc.), and in doing so it learns from the experience. Like a muscle that’s been exercised, your stress response gets a little bit stronger and more efficient each time!
Build “Stress Antibodies”
The benefits of cold exposure don't stop at the edge of the tub. Cold plunging is a stress vaccine. Every time you step into the cold, you are teaching your body and mind to stay centered under pressure.Just like a vaccine helps your immune system recognize and neutralize threats faster, cold plunging builds psychological “antibodies”—tools and tolerance to bounce back faster when real life hits hard.
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Traffic jam? You don’t freak out.
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Big presentation? Or test? You breathe through it.
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Emotional setback? You stay centered.
Because you’ve already faced discomfort on your terms, and trained your brain to handle it. So, the next time you step into the cold, remember—this is more than just a physical challenge. You are training your mind, rewiring your stress response, and unlocking a version of yourself that is more resilient, focused, and unstoppable than ever before.
Are you ready to take control of your nervous system?
If this is your first time plunging, don't sweat it (or do if you are coming to the studio to sauna 😉).
We've successfully guided over 350,000 people through their first cold plunge, and we've got you covered. Our cold-certified, inspiring instructors will give you all of the science, support and breathing techniques that you need to crush your first cold experience, while understanding the benefits of contrast therapy. Whether you're looking to boost resilience, improve mental clarity, or just experience something EPIC, this is your sign to take the plunge.
🔹 Join us and experience the power of cold for yourself!
🔹 Click below to book your plunge credit and start training your nervous system today!
Note: Always consult with a healthcare professional before beginning any new wellness practice, especially those involving extreme temperatures.
Shira Shane
Creative Director of Breathe Degrees, Director of Breathwork & Contrast Therapy Training
Breathe Degrees & XPT Certified Breath Coach
