Cold Water Therapy

A Refreshing Way to Boost Your Health

What is Cold Water Therapy?

This is a practice where we gradually immerse our limbs and eventually the whole body into cold water.

How it works

Benefits of cold water therapy

In the Ice Bath, we face the ego and observe how it responds to being uncomfortable. It may kick and scream to get you to get out or it may submit and relax into the present moment. The choice, of course, is always yours!

Is cold water therapy safe?

Yes, when done correctly! We do not simply jump in and hope for the best.

Cold water acts as a stressor causing the ego to respond in order to protect you. Conditions like hypothermia occur after unexpected, long exposures to cold water – in this practice we monitor, control and adjust as needed. 

There are no long term negative effects if performed under proper supervision and guidance. Short term discomfort is possible: cold hands and feet, shivering, pain in fingers and toes, discomfort and desire to change what is – all clever workings of the ego.

Cold Water Therapy is an Integral Part of the 7-Day Retreat!

We are honored to coach and guide every participant through gradual cold water exposure as a part of our bespoke program that we offer during our 7-day retreat. We believe that in order to maximally benefit from our time together, physical and mental toughness must be in place to withstand uncomfortable environments you may find yourselves in throughout your journey and when you integrate going forward. The truth is, there will always be challenges in our lives, but we can improve our mental and physical resilience to live a life free from pain and suffering.

What is the Program for the 7-Day Retreat?​​​

Upcoming Events



8:30 am - 2:30 pm
Befriend your ego

✔ The All-Inclusive Retreat Jul 8 – 15, 2024.

✔ Arrive to Liberia Airport, Costa Rica and leave everything else to us!

✔ All Treatments, medicines, transportation from and to the airport as well as food and lodging is included in the retreat fee.



8:30 am - 2:30 pm
Deep Gratitude

✔ The All-Inclusive Retreat Aug 5 – 12, 2024.

✔ Arrive to Liberia Airport, Costa Rica and leave everything else to us!

✔ All Treatments, medicines, transportation from and to the airport as well as food and lodging is included in the retreat fee.


@ 10:00 am – 5:00 pm

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@ 12:00 am – 3:00 pm

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The Grand Rebirth Experience

Frequently Asked Questions

  • Why Practice Cold Water Therapy?
    The benefits are many! Improved cardio-vascular system, immune system, increased concentration and relaxation are some of the effects of this practice. Increased level of well-being and life satisfaction are often observed.
  • Is it Dangerous For Your Health?
    It could be unsafe if not performed under careful supervision. The exposure to the cold needs to be gradual and controlled. With regular practice and correct preparation it is completely safe and enjoyable.
  • How Does Breathwork Help With Cold Water Immersion?
    Various breathing techniques are used to prepare the body and the mind for the exposure. Circulation is greatly improved as well as the concentration to face your fears and re-establish who is in charge here. You or the fear.
  • How Long Do I Need To Be In The Water?
    Every person is different. Generally speaking, 15 sec to 30 sec is enough to start, however your endurance and confidence in yourself will take you to a couple of minutes mark and longer within a week or so.
  • Am I Too Young Or Too Old To Practice Cold Therapy?
    If you are old enough to read this text – you are safe! No matter what age you are, with proper guidance, you will find yourself becoming a transformed person in a very short time.
  • How Often Do I Need to Practice?
    Every person is different. You can practice once per week, every other day or daily. You will quickly realize what the best schedule is for you. It is better to engage in shorter immersions, but on a regular basis versus long exposure to the cold from time to time.
  • How to start cold water therapy?
    Starting cold water therapy, especially for beginners, involves a gradual and mindful approach to cold exposure. Here are some steps to help you get started with cold water therapy:
    • Set Clear Goals: Determine your goals for cold water therapy. Whether you're looking to improve circulation, boost energy, or reduce inflammation, having clear objectives can help tailor your practice.
    • Start with Contrast Showers: For beginners, it's often recommended to begin with contrast showers. Start with a warm shower for a few minutes, then gradually decrease the water temperature to lukewarm, cool, and finally cold. Alternate between warm and cold for 30 seconds to a minute each.
    • Gradual Cold Exposure: Once you're comfortable with contrast showers, you can progress to full cold showers. Begin with shorter exposures and gradually increase the time as your tolerance builds. Pay attention to your body's signals and never push yourself too far too quickly.
    • Focus on Breathing: Deep and controlled breathing is crucial during cold water exposure. Practice slow and steady breaths to help your body adapt to the cold and reduce the stress response.
    • Safety First: Always prioritize safety. Cold water exposure can be intense, so never engage in it if you're feeling unwell, have open wounds, or are alone without supervision.
    • Stay Hydrated: Drink plenty of water before and after your cold water therapy sessions to stay hydrated and support your body's recovery.
    • Warm-Up After: After cold exposure, warm up gradually with dry clothes, blankets, or physical activity to raise your body temperature and avoid feeling excessively cold.
    • Consistency is Key: To experience the benefits of cold water therapy, consistency matters. Consider making it a regular part of your routine, but always listen to your body and adjust as needed.
  • What Condiotions Can Be Treated With Cold Water Therapy?
    • For Arthritis: Cold water therapy may provide relief for individuals with arthritis by reducing joint inflammation and relieving pain. The cold water can help numb the affected area, offering temporary relief from discomfort.
    • For Fibromyalgia: When used judiciously, cold water therapy can be a complementary approach for managing fibromyalgia. The cold temperature may help alleviate muscle pain and reduce the hypersensitivity associated with fibromyalgia.
    • For Anxiety: Cold water immersion can induce a physiological stress response, which may help individuals adapt to stressors over time. This adaptive response can potentially reduce anxiety symptoms and increase resilience to stress.
    • For Depression: Cold water therapy's stimulating effect can lead to increased alertness and the release of endorphins, which are natural mood elevators. Some individuals find that cold water exposure can help improve their mood and alleviate depressive symptoms.
    • For Weight Loss: While not a direct weight loss method, cold water therapy can indirectly support weight loss efforts. Exposure to cold water may activate brown fat, which burns calories to generate heat, potentially contributing to weight management when combined with a healthy diet and exercise.
  • What is the best temperature for Cold Water Therapy?
    The optimal temperature for cold water therapy primarily depends on individual preferences and specific objectives. Typically, cold water therapy utilizes water temperatures hovering around 0°C (32°F), which provides a profoundly cold and invigorating experience. By using ice cold water, we keep water at the same temperature during every immersion to maintain consistency.
Kelly MarceKelly Marce
23:47 20 Apr 24
My experiences with Plugimind have been unbelievably beautiful 😍 I have had the honor of being served with love and high integrity by Karina and Niko and sent on the most loving and profound journeys imaginable. I highly recommend their services to find yourself and heal in ways beyond belief. I love them both and I love what they do for those that need it ❤️🤩
Sage ScottSage Scott
16:59 16 Mar 24
I participated in a one-day, give-what-you-can, "Unfuckwithable" Kambo and Bufo Ceremony. My feelings after leaving Plugin Mind after the ceremony were pure love, bliss and gratitude.It is hard to describe the experience of consuming the medicine since it is so personal and subjective with every person. I can say that Karina and Niko, aka the lovely "cosmic doulas," and the other healers present including Donna and Steve give all of their love and support to you when you need it the most. I never truly understood what they did until I was experiencing the medicine, and truly depended on their presence and support. They are the ones you want present while experiencing a life-changing medicine that takes you to the true world, where there is no where to hide, having to commit to leaving your fears behind. I would not have wanted to be with any other beings while undertaking this experience.I believe "cosmic doulas" are such an accurate term for Karina and Niko since I truly saw the universe in their eyes. I felt loved and supported by them, even after meeting them only earlier that day. Karina is such a nurturing, gentle and loving soul, who seems to know exactly what your feeling, and only wants the best for you. While Niko is a strong source of light and truth, and will gently nudge you to commit to this experience, helping you realize your true self.Before, during and after the ceremony, I never felt embarrassment or shame, I truly felt I could be myself. After you leave, you will have a new family. And a new birthday. I feel connected with all who took part in this ceremony with me since we all witnessed each other releasing our fears and darkness and becoming true light and joy. I am grateful for all who were present.If you feel a calling to take part in a ceremony with Plugin Mind, follow your instincts. I had a blissful experience. I will take part in more events with Plugin Mind in the future.Thank you to Karina, Niko and all of the beautiful healers present for sharing your love, light and being vulnerable in order to truly help others. What you do is beautiful.Much love, Sage.
08:21 06 Mar 24
I am writing this review over a year after having gone through the Plugin Mind experience, and all I can say is that my life has been forever changed to the better and much more expansive version of myself. It is a gift that keeps on giving! Niko and Karina are the absolute best people one can go through this with as you feel endlessly cared for, safe, and supported. They are truly carrying out their life’s purpose through this work. You get a very tailored experience as they spend a lot of time with you before, during and after. Plugin Mind has put a lot of effort into crafting their offering to be delivered in the absolute best possible way, and something that immediately felt right even though I didn’t know what it would be or feel like. To this day I’m at a loss for words to describe this life changing experience, and I am deeply and immensely grateful. Niko and Karina - THANK YOU from the bottom of my heart!
christina yelvingtonchristina yelvington
12:56 05 Mar 24
I typically do not write reviews. But for this, I have to! 🐸✨🙏🏼I have been holding onto trauma from my childhood and I’ve been searching for a way to escape that my entire life. I’ve tried therapy. I’ve talked to other people about plant medicine when I was introduced to Karina and Niko I had an instant connection with feminine energy and masculine energy…. With the treatment of Kambo and Bufo, I was able to let go of years of trauma and self-hate, find my true identity see myself for the first time, and most importantly, be able to let go wholeheartedly of the trauma I allowed to control me….I had enough!!!So I said NO MORE!!!! I no longer wish to be trapped in a loop of fear and trauma. I CHOOSE to be free!!!So I was reborn and I’m never going back! My spiritual path has reignited, and my path has been laid before me and is never more clear!If you’re willing to surrender to this process, you too can have a grand rebirth. It’s the best feeling to be able to be free and actually see so many things, and such a better way of enlightenment.Thank you so much Karina and Niko for all the love and for Guiding me through my Grand rebirth thank you for showing me I am worthy! ✨🙏🏼
Logan AndorsLogan Andors
14:21 03 Mar 24
Karina and Niko are the type of people that when you meet them, you are immediately put at ease. When you meet them, you realize that you trust them, completely, with anything, and everything. They are so warm, loving, and genuine. You can tell when they ask you a question, or just when they look at you, that they care, they truly love you.When I met them, they told me about the medicine that they serve and I knew it was fate. I had been researching this medicine and I knew immediately that the stars were aligning for us. They told me about an opportunity for me to join them in the medicine, and I immediately decided that I would.Fast forward a month, and I arrive in beautiful Samara. I meet several other souls joining us on a journey together. We are briefed, questions are answered, and we began a journey that I will hold dear for the rest of my life. Words cannot describe what happened that day, but they can describe where I am now. I am reinvigorated, I am charged up, I have retaken the reigns of my life. Karina and Niko did half of the work, but the other half came from me. From deep within. I had to be willing to jump off a cliff, trusting that I was in good hands. Trusting that I could fly. And as it turns out, I can, now.I cannot recommend my friends highly enough. Please, take this next step in This ride that we call life. There is so much for us to uncover about ourselves, about our reality. They can help you, they want to help you. Let them!
Nora FawziNora Fawzi
03:24 27 Feb 24
There are no words that can describe this week experience… all i can say if you ever come across Plugin Mind grand rebirth retreat, don’t think about it, just DO IT!It’s literally a rebirth, i could never really understood that before the retreat, so it is not possible to explain. It was the MOST magical experience in my life! A full reset for the body, mind and soul. Full of love, joy, warmth and above all meeting my soul family 😍.Every part of the retreat was the best as it could be. We used to say: how can it get any better? And it just kept getting better and better ❤️❤️❤️I am so grateful for Me that i have decided to gift this week to myself, grateful for Karina and Niko for their love and support and care for every little detail and grateful for Life for the opportunity to live ALLLL these feelings 🙏
Tatiana AlexisTatiana Alexis
08:29 01 Feb 24
If you happen to find Karina&Niko, congrats you are the lucky ones😉 Words can not express my gratitude for this unique experience with them. They are loving and caring at the same time authentic. They will lead you in the best possible way through this magical experience.I am forever thankful 🐸Большое спасибо✨️🌼
Anjali SharmaAnjali Sharma
23:15 23 Jan 24
The grand rebirth was the most beautiful and life changing experience. Niko and Karina are special souls who held my hand through a transformational journey of self actualization, realizations, release of intense emotions, and an outpour of pure love. The experienxe changed my world and offered so much perspective. I highly endorse this retreat and any opportunity to be in the presence of Niko and Karina, the two most loving people. I left with so much love and gratitude for myself and my new world. I am still in touch with Niko and Karina as they have held me accountable to my shifts and have also checked on me out of love and support. I will definitely do this again, I promise. Until then...I give love to everyone that wants to take this special journey of the grand rebirth. It's a life changer!!

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Is your ego out of control? Give your ego a daily reality check.

Try guided cold plunge therapy and see what you can achieve.