The Cold Plunge: Where Pain Meets Presence

Every single time I walk toward the cold plunge, there’s a voice inside me saying, “Not today.” I stall, I hesitate, I look for reasons to delay—because let’s be honest, no one wants to lower themselves into freezing water. My mind races through a list of excuses in the seconds before I finally step in.

And then it happens. I lower myself down, chest tightening, breath catching. The water feels like daggers pressing against my skin. My instinct is to fight, to get out, to end the discomfort. But this is where the real training begins.

I remind myself that pain is just perception. It’s my nervous system sounding an alarm, but I don’t have to obey. I can override. I breathe deeper, slower. I choose not to flee. I choose to lean in.

The first 30 seconds are tough, but shock kicks in and almost anyone can last the initial dunk. 30 seconds to 1:30 the mind begins racing, telling my body to evade, escape and find safety. It’s a battle between mind and body. I can either quit, or I can stay… either way… it’s a choice and I’m being pulled in both directions… I stay.

Around the two-minute mark, something shifts. It’s like a vacuum turns on and all the noise in my head, the worries, the doubts, the to-do lists, the people I need to email or call, gets sucked away. Suddenly I’m not in yesterday, not in tomorrow, I’m right here. In the pocket. In the zone. My body is still cold, but my mind is clear. I’m present.

That’s why I do it. Yes, the physical benefits are powerful. It reduces inflammation, improves my circulation, I recover faster, I’m building a resilient immune system…but for me, it’s about mental toughness. Each plunge is a practice of discipline over comfort, of presence over distraction.

This isn’t new for me. Over 15 years ago I fell in love with cold shower therapy. That simple ritual became a cornerstone of my personal growth and, in many ways, laid the foundation for what would eventually become Canada’s largest longevity and biohacking event, which I founded. Hundreds of thousands of people are now gathering around the globe each year to explore tools like this, modalities that sharpen both body and mind. In Canada the Longevity Summit leads the way.

And here’s the truth: having the right setup makes all the difference. If you’re just beginning, a cold shower is a powerful starting point. But if you’re ready to take things further, investing in the right plunge can turn this into a sustainable, daily practice. Choose one that fits your space, your lifestyle, and your goals, something you’ll actually use. (Relaxacare in Burlington Ontario, as well as Ice Works Bath Co. in Newmarket Ontario, have some excellent options worth exploring.)

Every plunge ends the same way for me. I step out of the tub, blood surging, skin tingling, and a wave of gratitude washing over me. I didn’t want to do it, but I’m thankful I did. And that’s the lesson: the things we resist the most are often the things that make us stronger.

 

Brendan Coates DSc.

Founder of Longevity Summit Canada