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There’s something profoundly invigorating about plunging into cold water, whether it’s a brisk winter lake or a frigid alpine pool after a long summer hike. Cold dipping, the practice of immersing oneself in icy natural waters, is more than just a test of endurance — it’s a deeply rewarding experience that blends exhilaration, health benefits, and the simple joy of being in nature.
A Global Tradition
For centuries, Nordic and Eastern European cultures have embraced cold plunges for their physical and mental benefits. In Finland, jumping into an icy lake after a sauna is a national tradition, known to enhance circulation and mental clarity. In Russia, winter swimming—often associated with Epiphany celebrations—has long been believed to boost immunity. Countries including Sweden, Norway, and Estonia also have thriving cold-dipping traditions, often combined with sauna rituals.
Beyond the Nordic regions, cold dipping is practiced worldwide. Himalayan yogis bathe in sacred rivers to strengthen the mind and body. The Maori of New Zealand engage in Wai tapu (sacred water) cleansing ceremonies, using cold water for healing and renewal. The Ojibwe people incorporate cold plunges into vision quests and spiritual rituals, while the Inuit use them to build resilience against harsh climates.
A Local Seattle Tradition
The cold dipping tradition is taking off here in Seattle as well. Fortunately for Seattleites, water abounds. In the depths of winter a cold dip is never more than a few miles away, as both Lake Washington and the Puget Sound descend to around 46 degrees Fahrenheit.
Recently on sunny weekend winter days I’ve been wading into Lake Washington with a friend, consistently running into handfuls of regulars there doing the same, all radiating an infectious ebullience and sparkle. The post-dip shine is impossible to miss and it stays with you for hours, days, weeks.
More organized Seattle groups have also solidified. The Coldwater Collective, for example, meets Sunday mornings at Alki for a sauna, plunge and potluck. The Seattle Open Water Swimmers — which has more of a swimming bent than a dip intention — meets regularly at the shores of chilly waters around Seattle including Golden Gardens, Myrtle Edwards Park, and more.
Annie LindbergHealth Benefits
Athletes have long turned to cold water therapy to aid muscle recovery and reduce inflammation. Studies show that immersion in cold water can reduce soreness, decrease inflammatory markers, improve circulation, activate brown fat, increase metabolic rate, and improve insulin sensitivity, all potentially contributing to long-term benefits like better cardiovascular health and reduced chronic inflammation.
The cold causes blood vessels to constrict, flushing out waste products, and then reopen, delivering fresh oxygenated blood to tired muscles. Beyond the physical, cold dipping has remarkable mental health benefits. The shock of the cold triggers a flood of endorphins and dopamine, reducing stress. Further, it promotes mental resilience, by training the nervous system to remain calm under discomfort. Regular cold exposure has been linked to improved mood and reduced anxiety.
Integrating intentional breath awareness into the dip elevates the experience and the health benefits. Practicing deep, rhythmic breathing before and during a cold dip helps override the body’s fight-or-flight response, making it easier to enter and stay in the water longer. The combination of cold exposure and breathwork leads to an almost meditative state — a moment of pure clarity where all that exists is your body, your breath, and the water around you.
The Joy of the Plunge
Cold dipping isn’t just about health — it’s about the joy and the adventure. Imagine standing at the edge of a mountain lake after an arduous high-elevation hike, the crisp mountain air tantalizing your skin. You take a deep breath, brace yourself, and walk (or dive!) on in. The shock of the cold is immediate, but strangely inviting. Then comes a wave of vitality and an unmistakable sense of being alive.
My personal pinnacle cold dipping practice involves the interplay of hot and cold. And I’m not alone. Cultures the world over have honored the sauna-followed-by-cold-dip ritual. My highlight involves hiking to remote natural hot springs and alternating between soaking in the thermal waters and dipping into the inanely cold pools and rivers, routinely finishing with the cold. The experience evokes a simultaneous revitalization of spirit and a sense of deep mental and physical steadiness, calm, and resilience that lasts.
Staying Safe
While cold dipping is invigorating, it’s essential to approach it with caution, especially in extreme temperatures. Here are some key safety tips:
Check with your Doctor: If you have a heart or circulation condition or are unsure whether it’s a good fit for you, check with your doctor first.
Acclimate Gradually: If you’re new to cold water immersion, start with short dips of just a minute or two and gradually increase exposure over weeks.
Know Your Limits: Cold water can cause shock and rapid breathing — stay in control and listen to your body. If you can’t maintain a steady, rhythmic breath, it is time to leave. If you feel numbness, dizziness, or confusion, exit immediately.
Swim with Others: Never cold dip alone. Being with friends ensures safety and enhances the shared experience.
Wade, Rather than Jump: Wading enables the body to gradually adjust to the cold so your system doesn’t go into shock.
Warm Up Properly Afterward: Have dry clothes, a towel, and a warm drink ready. Avoid jumping straight into hot showers, as this can cause sudden blood pressure drops.
Be Aware of Hypothermia Risks: Watch for symptoms like shivering, slurred speech, or extreme fatigue. If someone is struggling, help them warm up gradually.
Shared Adventure
One of the greatest joys of cold dipping is the shared experience. Whether it’s a remote alpine lake, a winter river, Madison Park Beach, diving in with friends creates a sense of camaraderie that’s hard to replicate elsewhere. The shared challenge, the laughter, and the exhilaration of overcoming the initial shock together forge lasting memories and deeper connections.
So next time you’re near a cold body of water, take the plunge (or perhaps better yet, wade in slowly). And of course, the most significant benefits stem from creating a consistent practice of it — perhaps your new Sunday morning routine! Your body, mind, and spirit will thank you.
Annie Lindberg is a licensed acupuncturist, Chinese Medicine practitioner, and Ayurvedic practitioner. She also holds a Masters of Environmental Studies. She owns and practices at The Point Acupuncture & Ayurveda, located in Madison Park and is a regular Madison Park Times health columnist.