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woman meditating in cold plunge

Hey there, welcome to Chill & Chat! I'm Lauren, your trusted luxury wellness consultant and I'm thrilled to take you on a journey through the invigorating world of cold immersion therapy. But before we dive in (pun intended), let's talk about some essential things you should know.


Safety First: Consult Your Doctor

Cold immersion therapy can be incredible, but it's not something to jump into without a bit of caution. Especially for us ladies, too many days in a row of icy dips can mess with our hormones and HPA axis. Trust me, I've been there. Always consult with your doctor before you start dunking yourself in freezing water. It's crucial to ensure your body is ready for such a shock.


Personalization is Key

We're all unique and “bioindividual”, something I learned from my time at the Institute of Integrative Nutrition. What works for me might not work for you, and that's totally okay. It's all about finding your own sweet spot, your own "just right for me."

My Routine: The Perfect Chill Balance
woman in bathtub meditating

Infrared Sauna Before the Cold Plunge

One of my preferred routines is spending 20 minutes in an infrared sauna at 150 degrees Fahrenheit before taking the cold plunge. This preps my body by raising my core temperature and loosening my muscles. Plus, it’s a fantastic way to start sweating out toxins.


Cold Plunge: Timing and Temperature

When I do the cold plunge, I aim for a maximum of 6-8 minutes per session. I prefer doing this in the morning before my strength training session. The water in my cold tub is set to 40 degrees Fahrenheit. This sharp contrast from the sauna to the cold plunge is rejuvenating and wakes up my entire system.


Contrast Therapy Frequency

I try to do contrast therapy every other day. Doing it daily is too much for my system, and I can see the effects on my WHOOP HRV numbers, Levels Health App, and my delicate hormonal balance. This balance is crucial for maintaining overall well-being and avoiding unnecessary stress on my body.


Breathwork: The 4-7-8 Pattern

One of my top tips for conquering the cold tub is mastering your breath. I swear by the 4-7-8 breathwork pattern. It helps me switch from that 'fight or flight' sympathetic nervous system mode to a “rest and digest” parasympathetic nervous system state. Plus, once you've got your breath under control, you can take on anything life throws your way for the rest of the day!  Lots more to come on this in my “Chill and Chats”!


Protecting Your Extremities

Keeping those toes and fingers warm is crucial. I'm all for increasing my brown fat and boosting circulation, just not at the expense of my extremities. That's where protective booties and gloves come in handy. Trust me, they're worth the investment!


Benefits of Cold Immersion Therapy

Boosts Mood and Reduces Stress

Cold water therapy has a remarkable effect on mental well-being. When you step into cold water, your body releases endorphins, those delightful neurochemicals that act as natural mood elevators and pain relievers. This flood of endorphins can lift your spirits and ease feelings of anxiety, depression, and stress.


Cold water immersion also activates the sympathetic nervous system, leading to an increase in the production of norepinephrine, a neurotransmitter that helps stabilize mood. This double whammy of endorphins and norepinephrine can leave you feeling calmer and more resilient in the face of everyday stressors.


Supports Weight Loss and Metabolism

If you're looking to shed some pounds or support your metabolism, cold water therapy might be just what you need. By activating brown adipose tissue (BAT), cold water therapy revs up calorie burning and promotes weight loss. And for us ladies dealing with hormonal fluctuations, cold water therapy can help regulate metabolism and maintain a healthy weight.


Enhances Immune Function

A robust immune system is crucial for overall health, and cold water therapy can give it a significant boost. Immersing yourself in cold water stimulates the production of immune cells, strengthening your body's defense against infections and pathogens. Plus, reducing inflammation through cold water therapy can further support immune function and keep you feeling your best.


Improves Skin and Hair Health

Cold water tightens the skin by constricting blood vessels, reducing puffiness, and giving you a radiant glow. For your hair, cold water promotes circulation in the scalp, leading to healthier hair growth and a shinier mane. Start by rinsing your face and hair with cold water after cleansing for that refreshing boost.

Personal Pro Tips and Hacks

Budget-Friendly Cold Therapy

Not having a fancy cold tub? No problem! I'm here to help you source or get creative with hacks and ideas that won't break the bank. From DIY solutions to simple tricks, there's something for everyone. For instance, a large container or bathtub filled with ice water can work wonders. There are many ways to incorporate cold immersion therapy into your routine without a hefty price tag, and I'm excited to share these tips with you. Whether it's finding the right products or suggesting clever alternatives, I've got you covered.


Routine and Consistency

Consistency is key for long-lasting benefits. Incorporate cold immersion therapy into your routine, but always listen to your body. Too much too soon can lead to negative effects, so find your balance and stick to it.

Final Thoughts

Cold immersion therapy offers a plethora of benefits for women's health, from boosting mood and supporting weight loss to enhancing immune function and improving skin and hair health. But remember, every woman is unique. Find your "just right for me" balance, listen to your body, and always consult with your doctor before starting any new health practice.


With a mindful approach and some personal tips and tricks, cold water therapy can become a transformative part of your wellness routine. Join me next time for another Chill & Chat session, where we'll explore even more ways to embrace the chill. Until then, stay cool, stay curious, and keep on chilling!


With warmth and wellness,




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