In today's fast-paced world, where stress and anxiety seem to loom over our lives, finding effective ways to improve mental and physical well-being is paramount. I want to share my personal experience with cold plunges and how following the research and techniques of Wim Hof transformed my life. What began as a quest to conquer anxiety evolved into a journey of discovery and empowerment, unearthing a treasure trove of unexpected benefits.

The Battle with Anxiety: Anxiety had become a constant companion in my life, leaving me feeling trapped and exhausted. I was at my wits end when concerned family members suggested I see a doctor to be put on medication.  Not wanting to be dependent on medication, I researched alternative methods including: journaling, exercise, less screen time, grounding and being outside.  That's when I stumbled upon Wim Hof's method which incorporates cold exposure, breathing exercises, and meditation. That’s when it occurred to me that I had a patient years ago that completely healed herself of an autoimmune condition and chronic fatigue through similar practices. At that point I knew the impossible, might be possible. 

Taking the Plunge: With a mixture of curiosity and skepticism, I embarked on my cold plunge journey. I started small, gradually introducing cold showers into my daily routine.  Not long after, a google search in my area led me to a cold plunge facility (Reconnect Mind and Body in Mesa, AZ) that offered ice baths and other healing modalities.  I quickly discovered so much more than just a facility offering cold plunges- I discovered a place/community that holds a space for you.  It allows you to look within and be your own healer. A place where you can take control of your health and healing not only physically, but mentally as well. It truly is a special place.  The initial shock of the icy water in my first ice bath was intense, but as I persisted, something incredible began to happen.

Beyond Anxiety: Surprising benefits

Mental Clarity: Cold plunges acted as a mental reset button, clearing the fog of anxiety, and leaving me with a newfound mental clarity. It became easier to focus, easier to breath, make decisions, and approach challenges with a positive mindset without the constant feeling of being suffocated.   

Improved Immune System: Regular cold-water exposure strengthened my immune system. I found myself falling sick less often and recovering more quickly when I did. Being in health care, I was constantly around people and treating patients during the Covid pandemic. I managed to avoid catching covid during this time. 

Pain Relief: Chronic pain, a constant companion for me, began to subside as my anxiety improved. This was a massive “uh huh” moment from me both personally and professionally.  That’s when I began to research how cold-water exposure can help with conditions such as chronic pain and fibromyalgia.  As a physical therapist, people come to me to help them recover from injuries, surgeries, and pain.  One of the biggest challenges I have faced as a medical provider was, and still is, helping people who have pain when there isn’t a physical reason/explanation for this.  In some instances, they may have once been injured but the injury has since healed, yet they are still experiencing crippling pain. In other instances, there wasn’t an injury, but they are having pain that impacts their daily life.  I’ve also witnessed people whose nervous system is so severely sensitized, they cannot tolerate being touched much less being forced to do an exercise.  Tests and imaging reveal nothing, which in the eyes of some means there’s no legitimate (scientific) reason for them to be experiencing this. These people have been deemed crazy by other providers.  They’ve been told “it’s all in their head.”  Many of them end up chasing this “invisible pain” with narcotics. 

After many years of seeing people who suffer from chronic pain, I noticed they all shared one thing in common.  When asked what makes their pain worse, their answers were nearly identical.  STRESS. Stress and its various shapes and forms made their pain worse, among other things.  They were all in a constant state of fight or flight mode.  Fight or flight is an acute stress response to what the body perceives as a physical or mental threat.  This causes the body to release stress hormones such as cortisol, which prepares you to fight the perceived threat or run from it.  When the threat is no longer there, the body is supposed to calm down and relax.  Your hormones should then return to baseline.  However, in today’s world, stress and mental health disorders are at an all-time high. Many people are stuck in constant state of fight or flight and are often medicated to try to fix the symptoms that have resulted from being in a constant state of stress. These symptoms could be pain, high blood pressure, chronic fatigue, depression, anxiety, sleep issues, GI issues, headaches/migraines, just to name a few.  These can then snowball into other health issues. 

The easiest way to get yourself out of fight or flight mode is cold exposure. Research shows that the vagus nerve responds positively to cold.  The vagus nerve is 1 of 12 cranial nerves that controls the parasympathetic system, which is the system responsible for relaxing your body after it has been under stress, among other things.  By stimulating the vagus nerve with cold, you can take yourself out of fight or flight mode.  This can be life changing for people who have been in a constant state of stress.  This can improve your overall heath by regulating hormones, it can improve sleep which allows your body to repair itself, and it can aid in GI issues which can help with weight loss and energy levels.

People suffering from autoimmune diseases can also benefit from cold exposure.  Autoimmune disorders are a group of disorders in which the immune system mistakenly attacks healthy cells in the body. Examples include rheumatoid arthritis, lupus, and multiple sclerosis. Inflammation is a common symptom of autoimmune diseases.  A study published in the journal Clinical Rheumatology found that cold water immersion improved pain, stiffness, and physical function in patients with rheumatoid arthritis. I’ve personally witnessed people who have completely gone off their meds for their autoimmune disease after incorporating cold plunges and breath work amongst other things into their daily lives.  That is unheard of.  These people are usually stuck on meds for the rest of their lives, and they are also having to deal with unwanted side effects.

What started as an attempt to find relief from anxiety blossomed into a life-changing journey of self-discovery.  Cold plunges, coupled with the techniques advocated by Wim Hoff and Reconnect Mind and Body have not only helped me overcome anxiety but have also provided a plethora of unexpected benefits both personally and professionally.  If you're struggling with anxiety/mental health, an autoimmune disease, chronic pain, hormonal imbalances, stress, injury recovery or seeking ways to optimize your well-being, I encourage you to explore the world of cold plunges and Wim Hof's research. Reconnect Mind and Body in Mesa, AZ is where my cold plunge journey began, but if you’re not in the Phoenix area, find a place similar to it where you can embrace the cold, take the plunge, and unlock a world of transformative benefits waiting to be discovered.

**Disclaimer:  While I am a medical professional, this is not medical advice, it is simply a blog to educate you on my personal and professional journey to learning the power of the cold water. Talk to your doctor first if you have any health concerns. 

Yours truly,

Dr. Savannah Torrez, PT, DPT, COMT

“You are the cause. You are the cure.”-Jerame Mudick