We Tried It: Taking the (Cold) Plunge

Hawai‘i Move Lab. Photo: Diane Seo

“We can do more than what we think … Unless you are willing to experience new things, you’ll never realize your full potential.” –Wim Hof

Cold plunging arrived on my radar a few years ago, when I started doing Wim Hof breathing exercises to reduce stress. Along with mindful breathing, the Dutch wellness guru, also known as “The Iceman,” advocated cold therapy to combat inflammation and spike energy levels. While his breathing techniques came easy, I’m a cold wimp and could not bring myself to add even a cool shower to my daily routine.

But that was 2019, and my 2023 mantra is to get out of my comfort zone, at least once in a while. So, when an Instagram Reel popped into my feed about the contrast therapy (sauna + cold plunge) offered at the new Hawai‘i Move Lab in Kalihi, I decided to give it a go.

I’ve been twice so far, and here’s a rundown of what happened when I literally took the plunge.

The first challenge: Finding it. It’s right on Dillingham Boulevard, but in the midst of chaotic rail construction, within Spike and Serve’s volleyball facilities. In fact, it’s part of Spike and Serve, but run by two young, friendly physical therapists, Jamie Dominguez and Peter Zhu, who opened their physical therapy/wellness facility over the summer.

Peter Zhu, who runs Hawai‘i Move Lab with fellow physical therapist Jamie Dominguez. Photo: Diane Seo

Inside the warehouse space, however, the setting is serene and quiet. I immediately felt calmer under the ambient lighting and was impressed with the state-of-the-art equipment, which includes a cold plunge, an infrared sauna and three salt float tanks. There’s also a red light room and showers. Everything is clean, modern and new.

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Before starting the contrast therapy ($99 for 50 minutes), Jamie, on my first visit, and Peter on the second, relayed the house rules and provided both encouragement and tips. Shower first, then spend about 20 minutes in the sauna followed by time in the cold plunge. A minimum of 30 seconds would be good and no more than 15 minutes in the 45-degree water. (Yes, 45 degrees!) For a newbie like me, Peter said even doing a total of 30 seconds during my first visit would be great. Whatever I can tolerate, he said.

I asked him about the benefits of cold plunging. It builds resilience and stamina, he said. Your mind learns to tolerate discomfort, then overcome it. Pain and inflammation diminish. There’s also a dopamine rush, which leads to better sleep, more energy and a better mood. With contrast therapy, you move from one extreme temperature to another, invigorating the mind and body. All good. I was ready. I think.

My daughter, Mia, accompanied me on my second visit to Hawai‘i Move Lab. Photo: Diane Seo

My time in the sauna, set at about 150 degrees and infused with the scent of eucalyptus, was like being at a spa. It’s cozy with two people, but still comfortable and relaxing. The infrared sauna heats you from inside out with numerous benefits, including flushing out toxins, clearing skin, strengthening the heart, relieving pain and boosting circulation.

I practice Bikram yoga, which is done in rooms hotter than 100 degrees, so I’m used to the heat. I didn’t sweat much while in the sauna, and after 20 minutes, I was feeling zen.

A quick shower, then it was time for the opposite experience. The cold plunge looks like a bathtub. There’s nothing particularly intimidating about it. I started the timer and carefully stepped in and sat down. Not going to sugarcoat it. I was in pain. It’s not like jumping into a pool or taking a cold shower. My body ached. A bit of a panic set in. But as a Gen Xer who grew up brainwashed in the mantra, “no pain, no gain,” I gritted it out for 30 seconds, then hurried back into the safety of the sauna. Ten minutes of warmth and peace. But then it was go time again.

My time in the cold plunge. Photo: Diane Seo

This time, I lasted a minute, and it wasn’t as bad. Still painful, but I was starting to feel emboldened in the freezing water. Ten more minutes in the sauna, then I went two minutes. During that stretch, I reached a brief state of mind over matter, like a runner’s high. Years ago, while training for a marathon, I went on long runs and remember struggling in the early part, then getting to a point where I was in a dreamy state of running without pain. The same thing happened during that plunge. I felt weirdly relaxed, as I took long, slow breaths and meditated.

While that was my max during my first visit, during my second visit, I made it to two and a half minutes. Same thing. Pain, then numbing, then a brief state of bliss.

Initially, I wouldn’t say the experience was life-changing, but something was different. On my way home after the first visit, it took almost 20 minutes to drive about two miles down Dillingham in crushing, late afternoon weekday traffic. But I didn’t feel one bit aggravated or annoyed. Then all night, I was calm and relaxed.

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But it wasn’t until a few days later, after yoga class, that something shifted. I took a cold shower, and it felt refreshing and invigorating. I had never done that before, and instead of being fearful of being chilled beyond my comfort level, I felt no anxiety and got used to the cool water quickly.

I get it now, Wim Hof … You were right. I can do more than I thought I could, even embrace the cold. And that’s good for the body and spirit. I’ve been transformed.

Hawai‘i Move Lab, 1353 Dillingham Blvd., (808) 445-7438, hawaiimovelab.com, @hawaiimovelab