The Sunday Reset: weekly reflections on the healing practices that have brought me back to wholeness as I built a 6 figure business. Every Sunday, you’ll receive a new tool to reconnect you to self- so you can lead your business from a place of authenticity.
What if you could shift from spiraling anxiety to deep inner calm — in just three minutes?
This week on Sunday Reset, I’m sharing the ritual that’s helped me quiet the noise, regulate my nervous system, and build serious mental resilience — all without needing to “push through” or numb out. If you’ve ever felt overwhelmed while chasing big goals, this is for you.
You’ll learn:
How 3 minutes in a cold plunge can immediately silence background anxiety you didn’t even realize was there
The way I approach cold plunges to build mental toughness and turn discomfort into empowerment
Exactly why I’ve become so addicted to putting my body in freezing water that I seek it out all over the world.
Want more nervous system support??
If you’re looking for more ways to regulate your nervous system and create a deeper sense of calm in your body, you’re going to LOVE » The Calm Nervous System Toolkit
When you meet a “5am club” kind of boy
The embarrassing truth is, I started cold plunging because of a boy.
I met him during a co-live in Santa Marta, Colombia with WiFi Tribe. He was one of those 5am club kind of guys who wanted to do an entire ritual of personal growth before the sun came up. For some reason, I decided I was into the idea too.
Not the 5am part. But some of the personal growth rituals he was raving about.
We decided to create a DIY ice bath using the bathtub in our villa. We walked down the street carrying these massive bags of ice, brought them back, and filled the tub until it was freezing.
That was the first time I did a real cold plunge — not just a cold shower, but a full-on ice bath. I think we stayed in for about three to four minutes. I even dunked my head in at the end.
The experience itself was fun. But what happened afterward caught me completely off guard.
I felt like my nervous system had turned off — in the best way. It felt like silence. Like peace. And I realized in that moment that I had been operating with a baseline level of anxiety for so long, I didn’t even know it was there until it was gone.
It lasted for a full thirty minutes after the cold plunge finished. I remember thinking, I’m healed. I have no stress.
It was the coolest feeling and that’s when I got hooked.
How to use cold plunges to become unstoppable
Since then cold plunges have become one of my favorite tools. There are so many reasons I keep coming back to them.
First, they help regulate my nervous system. I talked about this in an earlier Sunday Reset — how foundational the nervous system is to everything. Cold plunging brings me out of that constant hum of stress and into stillness.
Mental Toughness
There’s also the mental toughness piece. Getting into an ice bath is not easy. Your mind screams at you to get out. But that’s part of what makes it so powerful.
One of my yoga teachers used to say, “The mind always wants to quit before the body does.”
That’s exactly what happens during a cold plunge. Your mind is panicking — You’re dying. This isn’t okay. Get out.
But when you can sit with those thoughts and override them, something shifts.
It’s not torture. It’s a practice in capacity. It shows me what I’m capable of.
The “Three Overrides” Practice
One of my friends taught me a method she uses when cold plunging. She calls it the “three overrides.” The idea is to stay in the plunge until you’ve overcome yourself three times.
The first override might be just getting into the water. The second could be getting your shoulders or hands in. The third usually happens when you’re in the bath and your mind is freaking out, telling you to get out. You override that too. Just once.
I love the override concept because it helps increase your mental capacity in a different way.
Listening to Sia, obvi
One thing that made it easier for me in the beginning was playing a song. My go-to cold plunge song was “Unstoppable” by Sia — specifically the Honey Fox remix.
I’d stay in the whole duration of the song, and it would amp me up.
The lyrics were perfect: I’m unstoppable today. I’m unstoppable today.
Listening to that on repeat helped me lock in the identity I was creating.
And that’s one of the biggest reasons I keep cold plunging — it reminds me of my power. I walk away from it thinking, I can do more than I think I can.
How to Start
You can totally DIY this. If you have a tub, put some ice in it and jump in. Just make sure you have a way to warm up afterward. You’re not going to get hypothermia. As long as you’re not staying in forever and you warm up after, you’ll be okay.
If that feels like too much, you can start with cold showers. I almost exclusively take cold showers now and I absolutely always end my shower cold. I’ve gotten to the point where I crave it. Maybe that’s weird, but that’s what happens.
You can also check to see if there’s a facility near you. Try searching “cold plunge” or “ice bath” on Google Maps. Places that have saunas often have cold plunges too. They’re popping up in a lot of cities.
My top 3 cold plunge experiences around the world
One of my favorite parts of becoming obsessed with cold plunges- is seeking out opportunities to do it on my travels. Here are my 3 favorite experiences of cold plunging around the world.
1. Lofoten, Norway (aka the artic circle)
In Scandinavia, they have this tradition where you go from the sauna straight into the ocean. So they don’t have a “cold plunge” per se- but the ocean water is usually cold enough to have the same effect. Especially if you are in the artic circle.
2. Koti Wellness Spa in Mexico City
Another favorite in Mexico City, where I set up a home base for a year. There is an incredible place called Koti Wellness Spa that has a cold plunge / sauna experience. They call it “contrast therapy”. You can go with a group of friends, or just go alone and meet new people. They had social sessions, singles nights and quiet sessions where you’re not allowed to talk. This became a fixture of my wellness and social life in Mexico City. I even had my going away party here.
3. Weligama, Sri Lanka
In Sri Lanka, there was a place called Ice Weligama that takes the award for being the coldest cold plunge I’ve ever been in. They maintained it at a strict 0.5 degrees Celsius, and even had a thermometer inside the bath so they always knew if they need to add more ice.
More Than Just a Ritual
Cold plunging brings me peace and joy — and it’s also become a way I socialize. Now that I’m sober, wellness has become my favorite way to connect with people.
Whether I’m doing it solo or with friends, cold plunging helps me feel grounded, clear, and powerful.
It calms my nervous system.
It reminds me I can do hard things.
And it brings me back to myself.
So if you’ve been curious — try it.
Even for 30 seconds.
Even just turning your shower cold at the end.
See what shifts.
Do you cold plunge??
Have you tried cold plunging, ice baths, or even cold showers?
I’d love to hear your experience — what you felt in your body, how your mind responded, and whether it brought you any sense of stillness or strength.
And if you know any amazing cold plunge spots around the world, drop them below. I’m always looking for new places to try!
