labuznik

In the latter part of last year, I ordered a cold plunge tank from Renu Therapy out of California.  After it arrived, my husband and I (along with a few friends) moved the 300-pound tank to its permanent location in our back courtyard.  The following day, I took my first plunge in the tank.

Before that, I had been plunging in the waters of Puget Sound, which is conveniently located just outside our backyard.  Our neighbor, Bill, introduced me to cold plunging.  The saltwater of Budd Inlet is a great place to start one’s cold plunge journey.  The waters typically stay within the ideal cold plunge temperature range of between 30 and 50°F, depending on the season.  Bill and I were often cold plunge buddies.  I had been plunging for about a year and decided the benefits I was experiencing were enough for regular practice.  So, I invested in a cold plunge tank.  Additional advantages of having a tank are no more tides to contend with, no random things floating by, or aquatic life dancing around your feet, but most of all, we’d have ozone-clean water.  

Within about a week of my first plunge in the tank, I was regularly plunging every other day.  This regularity really suited my body well.  I have been active my whole life, and my body has served me well.  Even though I have retired from teaching ballet and fitness, I still maintain a regular fitness regimen.  I also turn 50 this year.  The benefits I have experienced from plunging regularly include reduced inflammation, resulting in diminished aches and pains, particularly in my lower back, hips, and knees.  A mood boost, workout recovery, deeper sleep, and increased immunity.  

Toward the end of December, I decided to try a 31-day cold plunge challenge starting on January 1, 2024.  I wanted to do it at sunrise to symbolize the start of a new day and a new journey, not just a new year.  I am going to document my journey here.  

January 1, 2024           1 of 31

Plunge Time: 7:50 am Sunrise

Water Temperature: 40°F 

Outside Temperature: 39°F

Plunge Time: 5 minutes

It was really lovely to plunge at sunrise on the first day of the year.  My husband, Michael, plunged after me.  Our neighbor Bill came over and joined us.  He plunged after Michael.  So, we had a sunrise plunge party.  We chat while we can, but it’s understood that you need to warm up once you are done and out of the water.  So, the “party” was pretty short-lived.

Before plunging, I prepared our morning tea, so all we had to do was reheat some homemade oatmeal and enjoy our warm breakfast post-plunge.

It’s important to note that we woke up and plunged first thing in the morning, before breakfast.  Plunging during a fasted state, the levels of norepinephrine are at a high level, and after a plunge, it increases further.

One down, thirty to go.

January 2                     2 of 31

Water Temperature: 40°F 

Outside Temperature: 43°F 

Plunge Time: 5 minutes

Day two of my 31-day cold plunge challenge.  The weather was cold, grey, and rainy.  Typical for the Pacific Northwest.  You wouldn’t think the weather matters all that much because you are wet from the neck down anyway.  But it matters.

January 3                     3 of 31

Water Temperature: 40°F 

Outside Temperature: 46°F 

Plunge Time: 5 minutes

I’ll probably still note it for each plunge, but I have the tank water temperature set at 40°F.  It fluctuates within a degree or two, but I’ll always notate it as 40°F.  

After taking the obligatory proof of plunge photo, I spend the rest of the time trying to meditate and relax into the sensation.  I close my eyes and lean into versus away from the discomfort.  I find that 5 minutes goes by surprisingly fast.

January 4                     4 of 31

Water Temperature: 40°F 

Outside Temperature: 48°F 

Plunge Time: 5:45

Today, I nearly went for nearly 6 minutes.  It wasn’t intentional.  The first thing I do after I get in the tank is start the clock.  Then, while my hands aren’t cold yet, I take the obligatory proof of plunge photo.  I spend the first half of my plunge fretting over a photo to prove to everyone I’m doing this.  I don’t need to prove anything to anyone.  So, is the photo necessary?  I would, however, like a record of this journey, so I’d like the photo.  Okay, now that’s settled.  Perhaps I get the photo within the first minute of being in the tank.  Alright, done.  Now it’s on to meditation, focusing on breathing slowly, in and out the nose.  Deep breathes.  Be mindful of how my body feels in the cold.  Be present in the moment.  Notice the bird song.  Smell the fresh air.  Breathe . . . In . . . Out.  

And peek at the clock.  Wow, over 5 minutes already?!?

I was surprised that an extra 45 seconds led to more shivering (during and post-plunge) than I usually experience. 

January 5                     5 of 31

Water Temperature: 40°F 

Outside Temperature: 47°F 

Plunge Time: 5:30

I have been listening to the audiobook A Monk’s Guide to Happiness by Gelong Thubten.  I have always meditated with my eyes closed.  According to the book, he suggests doing it with one’s eyes open.  So, I applied that today during my plunge.  However, I didn’t want to stare at the back of our house, so I sat in the tank facing our beautiful view.  It was quite a different experience.  I also had a lit lamp and incense on the tank deck.  Even though it was a cold and grey day, I could appreciate the vast landscape in front of me on a new level. 

January 6                     6 of 31

Water Temperature: 40°F 

Outside Temperature: 45°F 

Plunge Time: 6:00

Before plunging today, I spent two hours moving chopped wood by wheelbarrow with Bill (my neighbor).  It was a great workout!  At the end of the two hours, I had burned 545 calories.  I knew plunging after would help to limit the soreness I would experience.  Again, I stayed in for over 5 minutes and noticed it took longer to fully warm up.

January 7                     7 of 31      Week 1 Complete

Water Temperature: 40°F 

Outside Temperature: 41°F 

Plunge Time: 5:30

This morning, I was a bit sore from yesterday’s workout, which was to be expected.  

After a plunge, I do not warm up in a hot shower.  That would defeat the purpose.  I get out of my wet clothing and put on warm clothing, typically two layers.  I also have something warm to drink (tea or bone broth) and usually get something to eat.  Then I grab a lovely Ugg faux fur throw blanket, turn our fireplace on, and sit with our cat.  I like to read, write, or edit during this time because I feel positive and highly creative. 

January 8                     8 of 31      

Water Temperature: 40°F 

Outside Temperature: 39°F  

Plunge Time: 5:30

As I have written in previous posts about plunging, I wear neoprene booties and gloves.  It’s essential for me.  The soles of the feet and the palms of the hands have a unique vasculature that is particularly susceptible to cold and heat (called glabrous skin). It acts like the body’s thermostat.  Wearing booties and gloves makes the experience much more tolerable. In fact, I need to be careful about how cold my hands get.  During this 31-day challenge, I am documenting the journey with photos and video.  Sometimes, I take photos while in the tank (without my gloves off so I don’t drop my phone).  I make sure to do this first thing after getting in the tank.  After taking the photos, I put on gloves, but my hands still get cold.  Sometimes, my hands get so cold that I lose nearly all functionality for a short time.

January 9                     9 of 31      

Water Temperature: 40°F 

Outside Temperature: 44°F 

Plunge Time: 5:30

Last night, a big windstorm blew a tree down and landed in Bill’s driveway.  So, we went over to put our chainsaw to good use and help clear their driveway.   This meant another functional workout.  A lot of bending & squatting over to pick up logs, branches, and debris off the ground.  Shortly after coming inside from this excursion, I plunged during a break in the grey and rainy weather.

Daily plunging is starting to feel like a routine.

January 10                   10 of 31     

Water Temperature: 40°F 

Outside Temperature: 39°F 

Plunge Time: 5:00

You may be curious about what I wear when I plunge.  I have a cold plunge saying, “Cold is cold!”  I find it unnecessary to wear a bikini when I plunge.  (However, that’s all plunge sites want to see women in.  If they post women at all, it’s always in a bikini.)  Anyway . . .

I personally don’t plunge in a swimming suit.  I plunge in water or workout tights and a long-sleeved rash guard with neoprene booties and gloves (which I discussed in an earlier entry).  

Ozone does the heavy lifting as far as keeping the tank clean, but I also have a spa stick and an oil and dirt buoy as extra precautions.  I ensure I do not enter the tank with lotion or oil on my body and request my guests do the same.  I sometimes wear a beanie or a headband for my ears in the winter.

January 11                   11 of 31     

Water Temperature: 40°F 

Outside Temperature: 40°F 

Plunge Time: 5:45

Today is one of those beautiful, clear-ish winter days.  The sun is out, but it’s cold.  Today, I did an hour-long outdoor circuit of weightlifting and cardio.  I really do like working out in the cold outdoors.  You are certainly motivated to keep moving!  After reaching my caloric burn goal of 300 calories (in about an hour), I came inside to take a shower.   Then, in the tank for a plunge.  

The science says that if you want to build muscle, then don’t plunge after weightlifting for several hours or plunge the following day.  This is because plunging reduces inflammation and stops the breakdown and buildup of muscle tissue.  But I’m on a 31-day plunge challenge and won’t stop weightlifting, so I plunge anyway. 

January 12                   12 of 31     

Water Temperature: 40°F 

Outside Temperature: 23°F, 30 MPH Wind Gusts, 8°F Wind Chill

Plunge Time: 5:00

Today’s plunge was my first in weather below freezing.  The outside temperature won’t get above freezing for the next few days.  To top it off, it’s windy too.  While I was plunging, I tried to determine if my head and face felt colder than the rest of my body.  Cold is cold.  But it was interesting to try and feel a 17° difference.

I was mindful to get inside immediately after getting out of the tank.  Usually, I can be outside for a few minutes without a problem.  Thankfully, my husband was home, and he wiped the wood deck off and put the cover on, so I could get inside.

January 13                   13 of 31     

Water Temperature: 40°F 

Outside Temperature: 22°F, 38 MPH Wind Gusts, 5°F Wind Chill

Plunge Time: 5:00

Day two, below freezing. 

I know for centuries, folks have plunged in Nordic countries outside in below-freezing temperatures, but it comes with some risk.  Anything that gets wet is freezing within a minute or so.  Today, while plunging, I noticed the inner rim of the wood deck had ice on it.  As I got out of the tank and my husband was getting ready to get in, I promptly wiped off the deck and noticed some frozen spots on the wood.  I’m glad my husband and I are making sure to be there as the other plunges.  An extra set of hands in this cold weather is really helpful!  

January 14                   14 of 31           Week 2 complete  

Water Temperature: 40°F 

Outside Temperature: 28°F

Plunge Time: 5:00

Day three, below freezing.

At least the winds have died down!  It’s one of those beautiful but deceptively cold winter days.  It was sunny and mostly clear, with just a sheer whisper of clouds.  Today, I plunged without assistance, as my husband was busy with other things.  I’m still having issues with my hands getting so cold they lose function just after getting out of the tank (esp. in this weather).  I thought I’d be savvy and have a pair of dry gloves ready after taking my plunge gloves off to wipe the deck down and button the tank back up.  Today, I took my gloves off (above the water) while still in the tank.  Then I got out and quickly dried my hands off to put the warm gloves on, but I had trouble getting them on.  So, I abandoned the effort, put my terry cloth robe on, wiped the deck off, and buttoned the tank back up.  I promptly went inside and ran lukewarm water over my hands for a minute or so.

January 15                   15 of 31     

Water Temperature: 40°F 

Outside Temperature: 33°F 

Plunge Time: 6:00

When I plunged today, it was just above freezing (by one degree).

I’ve been inspired by the audiobook I’m listening to, A Monk’s Guide to Happiness by Gelong Thubten.  I listened to it earlier in the day before I plunged; he spoke about the differences between empathy and compassion.  In particular, the three stages of being fully compassionate.  Stage One: everyone is equal.  

Stage Two: others are more important than you.  

Stage Three: Altruism.   The principle and practice of concern for the well-being and/or happiness of other humans or animals above oneself.

I was meditating on this during my plunge, and by the time I looked at the timer, it was past five minutes.  It was around six minutes when I got out.  Nearly two hours later I’m finally thawing.

Halfway Point: A summary of my first 15 daily plunges

I appreciate the discipline of plunging each day.  As a former ballet dancer, dedicated practice is nothing new to me.  And since I work out nearly every day, adding another element to my physical regimen is easy to accommodate.  I continue to experience the benefits of decreased aches and pains (in my lower back, hips, and knees) and a positive mood boost from increased epinephrine, norepinephrine, and dopamine.  According to Dr. Susanna Søberg at The Soeberg Institute, additional benefits to cold plunging are higher brown fat activation and thermogenesis in cold conditions, better insulin sensitivity, higher metabolism, lower heart rate and blood pressure, and better glucose metabolism.

I will say that it irks me when people compare a hot tub to a cold plunge.  Making comments like, “Well, I sure enjoy a hot tub.”  Or “I can’t do the cold.”  It’s like comparing apples to a fillet of beef.  To be clear, I don’t prefer the cold!  NO ONE does.  I do it for the benefits I experience.  Nothing about sitting in 40°F water for 5 or so minutes is easy. However, the benefits far outweigh the cost.  

Stay tuned for the second half of my 31-day cold plunge challenge journey.  It is due out sometime around the first of February.