By Rachel Stearns

Outside the Spa at Spruce Peak, a giant, custom-fabricated oak barrel stands facing an awesome mountain view. Ensconced inside, however, is not gently aging wine or whiskey, as one might imagine—but crystal-clear water, filled to the brim with ice cubes. A submerged bench awaits a brave soul willing to take a seat. The fixture is a prop for a holistic fitness class that ends with a dip in its icy depths, and it’s seeing more use than ever as people try the trend taking the fitness world by storm: cold plunging.

Fun Dip

Left: A guest settles in to her first ice bath at The Spa at Spruce Peak.
Top: Vigor Outdoors founder Tim Bettencourt preps for an early
morning ice bath session.
Bottom: Ice baths have seen a meteoric rise in popularity.

Over the past two years, interest in ice baths has surged by 143 percent in the U.S., according to digital marketing agency
Antlerzz, fueled largely by social media (case in point: the return of the viral ice bucket challenge) and a cultural appetite for all
things wellness. In turn, cold plunges have become one of the most popular offerings at The Lodge at Spruce Peak’s fitness center since their 2021 debut.

The umbrella term “cold water therapy” includes anything from an hour-long swim in 60-degree water to a two-minute dip in
H2O barely above freezing. It can be done in a backyard tub, at specialty gyms, or in a natural body of water (though wild, deep
water comes with additional risks). Ideally, immersion is gradual to prevent shock to the body, but the “right” procedure looks
different for everyone, and can even change for an individual from day to day. “Sometimes you’ll have a pretty easy ice bath; other days you can’t stay in as long,” says Tim Bettencourt, strength trainer and founder of Vigor Outdoors, a fitness company that encourages working out in nature. “A lot of it has to do with how you slept, or what you ate or drank the day before.”

Bettencourt is certified in the Wim Hof Method, a buzzy yet controversial body and mind optimization regimen based on practices cultivated by Dutch fitness guru Wim Hof, aka “The Iceman.” Known for undertaking daring feats including swimming
under ice and climbing Mt. Kilimanjaro wearing only shorts, Hof’s technique employs specialized breathing paired with intentional cold exposure.

Although research is inconclusive, touted benefits include decreased inflammation and post-exercise soreness, better sleep, more efficient immune system response, and a stronger circulatory system. According to the Stanford Center on Longevity, cold plunging may improve emotional regulation and mood by boosting levels of feel-good endorphins and the energizing neurotransmitter norepinephrine. It also reduces cortisol, which may increase resilience to stress. Animal studies suggest this icy practice even has the potential to offer protection against neurodegenerative disease.

Still, some health conditions including pregnancy, a history of heart problems, and epilepsy may make a cold plunge unsafe—
sudden immersion in cold water can produce a spike in heart rate and blood pressure. 

Additionally, jumping into deep water that’s colder than 60 degrees puts you at risk of drowning, according to the National Center for Cold Water Safety.

Peak Plunge

Bettencourt has coached about 2,000 participants through ice baths at Spruce Peak. The hour-long class is designed for beginners, with the first half-hour focused on a series of breathing, stretching, and foam roller exercises that prepare the body and calm pre-plunge jitters. “I guide people to use parasympathetic breathing, which puts your nervous system into a relaxed  state and pairs nicely with the intense experience of the ice bath,” Bettencourt says. “It's totally different than, say, running in for a polar plunge and freaking out.”

Once your body and brain are feeling Zen, Bettencourt recommends sliding on neoprene boots and gloves, as extremities tend to cause the most discomfort. Next, he’ll coach you every step of the way as you slip into the frigid water, helping you withstand the cold through breathwork and concentrating on the heat in your core. “I tell people: Mammals live in the ocean and their skin is always cold, but internally they're warm,” Bettencourt says. “It’s kind of the same with us. It’s just your skin getting cold.”

An ice bath can be a powerful experience. Bettencourt has worked with all ages, from kids to septuagenarians, and found that
the practice energizes and empowers folks, as well as fosters connection. “The most common reaction is that people are giddy,
like they’ve just been shot out of a cannon," he says. “Everybody’s happy and loves one another.” For some, ice bathing is a oncein-a-lifetime experience, while others start plunging on a regular basis (or at the very least, blasting cold water at the end of their shower). Either way, it’s an experience you’ll never forget.

Who’s ready to take the plunge?