The Shiver: Is the Cold Plunge a Mental Health Hack?

Kris Rice, founder of The ChillPod, joins me to share her transformative journey with deliberate cold exposure. Growing up with a grandmother who battled bipolar disorder and later supporting her daughter through mental health challenges, Kris developed a deep appreciation for wellness practices. While meditation and yoga provided benefits, they demanded significant time commitments she couldn't sustain as a busy parent.

When a persistent friend suggested cold plunging, Kris initially resisted, but eventually filled a horse trough with cold water, took the plunge, and experienced immediate mental clarity, focus, energy, and mood lift.

This episode is primarily Kris's lived life experience, with science sprinkled throughout. I also share my first-hand experience trying cold plunging at different temperatures, and we discuss common myths surrounding cold therapy, particularly for women. Kris explains how her passion for cold plunging led her to design the ChillPod—a cold plunge specifically created with women's bodies and aesthetics in mind, though suitable for everyone.

This conversation breaks down cold plunging, and makes it feel accessible to anyone in good physical shape (always consult with a doctor before deliberate cold exposure). Are you ready to take the plunge?

Check out The ChillPod HERE

Transcript

Introduction to Cold Plunges

Janine 0:00

Welcome to Bipolar she. I'm your host, janine Noel. Before we get started, the content of this show does include suicide and suicidal ideation. If you are ever in need of immediate support, please dial 988-A-SUICIDE-AND-CRISIS-LIFELINE. I believe in the healing power of writing and speaking our mental health stories in all their raw details.

Janine 0:22

Today I sit down with Kris Rice to discuss deliberate cold exposure, in particular, cold plunges. With mental illness in her family, Kris found meditation and yoga improved her own mental health, but was frustrated with the time commitment. With a gentle nudge from a friend, Kris filled up a horse trough in her backyard with ice and jumped in. Soon it became as vital to her as other practices. However, it was time efficient. Kris became so passionate about the benefits of cold exposure she has now manufactured her own cold plunges, called Chill Pods. They are designed for all bodies, but mostly made for women. Her Chill Pod launches this week, so check out the show notes for more info.

Janine 1:11

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Janine 1:56

Hi, Kris, thanks so much for coming on the show thank you so much.

Kris 2:00

I'm so glad to be here.

Chris's Mental Health Journey

Janine 2:01

Yeah, I'm so excited to talk to you. So, like with every episode, I do start by asking a guest to share a little bit about their mental health journey, so I would love to hear about you.

Kris 2:15

Yeah, I think there's been a mental health string really, as I look back, since I was very young.

Kris 2:22

So my grandma was my biggest like eye opener, I think that way she and I were very, very close and she struggled with depression and being bipolar, and so I saw that from a very young age and didn't always know like how to understand that, but I knew that I just had a lot of respect for her because the struggle was there and it wasn't a time where people talked about it the way that they do now, and so I think I always just like had that in the back of my mind and then a large leap forward.

Kris 3:01

I have two daughters, and my oldest daughter had a lot of mental health struggles when she was really young, and so I really wanted to approach that journey with her from a much more open conversation than it was in my family when I was growing up, and so along her side was really when I was able to see my own struggles too, just with anxiety and stress and not knowing really how to regulate my nervous system. So it was really that that led me to all the wellness practices that I love and appreciate now and really gave me a passion not only for creating conversation around you know what mental health can look like and what support can look like but also being curious around alternative forms of being able to support our journey.

Janine 3:53

Knowing that about your grandmother, did it ever worry you that it might be genetic, being predisposed to it?

Kris 4:02

You know that's a great question. I don't. I was so little, I don't know that I really like thought about it in that way. I just knew that like I remember specifically like on Friday nights we would go over and do sleepovers at their house and like some Saturdays she just couldn't get up and have our normal day together. But I remember always thinking that she was just so strong for what she was having to manage and deal with and again, like in a time when it was kind of a quiet thing. So I think that left me maybe more confused than anything, just not knowing why that wasn't like why was she telling me at nine, but like this wasn't a whole conversation we're having as a family, because we're pretty open and stuff and we are now with like it definitely shifted and changed. But when I was little it was very different.

Janine 4:54

Yeah, but you knew enough to say, hey, my mental health is a priority here, so I'm really going to look into it. So I'm curious about some of the modalities you discovered and then where you landed today, and we'll talk about that.

Kris 5:11

Yeah, yeah, definitely. Well, I would say it was my own like mental health support, I think, was pretty dormant until I really reached an apex with my daughter of wanting to 100% be there for her. She was so little, she was just a toddler and you know trying to be an advocate for her and at the same time, really like drowning. And so it was from that point of desperation of trying to find like just something that would help me be able to manage and stay afloat, and I would say movement and meditation were the two things that really resonated with me. I didn't have any practices before that. I really didn't I mean, maybe walking outside. So I guess it was like nature was kind of the one thing and I am definitely one to like do more and constantly be moving and trying to move things forward and all of that. And so that fast pace to shift that to meditation or even yoga was definitely a learning curve. I remember being in certain like workout classes where I was like this is astounding, like this is the only time my mind shuts off. And I actually had that same moment the other day. I went for a run, which doesn't happen all the time, and I was like this is wild, like this is the one space that my mind just is quiet. So I tried to like follow that quiet a little bit and so I really took to meditation. I really loved how that made me feel and just the shifts and changes that it would bring, and all of those things took a lot of time and so I had all these practices that I knew I loved and did support me and helped me regulate and feel better, and I didn't have hours in the day to do this better and I didn't have hours in the day to do this. And so with that I kind of reached another level of frustration and desperation because I was like, well, now I know the things, but I also don't have time for the things. So this is, this is just incredibly frustrating.

Discovering Wellness Practices

Kris 7:15

So it was from that space that a good friend suggested that I try cold plunging. She was like I think it's going to resonate for you. I really would love if you would try it. And I just told her no, I was like absolutely not, that sounds horrible, I don't want to. And she just kind of like kept revisiting it when we would talk and I was like I just I don't want to like I hate the cold. I'll do all kinds of other stuff. I'll try most anything once, but that sounds awful.

First Cold Plunge Experience

Kris 7:45

But one particular day she brought it up again and I was like, literally, what do I have to lose? I have nothing to lose. At this point I don't. I feel like I'm kind of a sinking ship and there's no side effect here. So I don't like cold water. But what if that's actually something that can change? And so I secretly bought a horse trough, I brought it into our backyard, I filled it with hose water so it wasn't the coldest, but it was certainly uncomfortable. And I got out of the trough and I felt better than I could remember ever feeling, and I was like she was right. So now what do I do with this? And the thing that I loved about it was that I felt better instantly. It was like a reset button for my body, and it only took a couple of minutes, as opposed to sitting in meditation for 30 minutes. So that is what brought us here.

Janine 8:40

This is a newer type of episode because I'm often talking to people living with, you know, a harder, more severe mental illness and treatment from therapists, psychiatrists. So this one I was like, oh wait, this is like a journalistic, journalistic episode. I've got to do my research. I better go jump in one of these. I love it. So I did. I found a place in Berkeley, California. People recognize that it's kind of a woo-woo place, and so I did three mini plunges.

Janine 9:18

The first time I did like 30 seconds.

Janine Tries Cold Plunging

Janine 9:22

Then I went back and did a minute, and then I went back and did two minutes.

Kris 9:26

That's awesome.

Janine 9:28

And then I went back a few days later. Really, oh my gosh, I really did, and I couldn't hear my phone alarm, which was set for like two and a half minutes. I couldn't hear my phone alarm, which was set for like two and a half minutes, but with all the worrying and buzzing around me I was like gosh, this is the longest two and a half minutes of my life. What's going on? And then I realized my alarm was going off.

Kris 9:51

You've been like five minutes.

Janine 9:53

How long have I been in here? Yeah, and so we can talk about what happens to the body actually. So we can talk about what happens to the body actually. But for me the biggest benefit, like I felt pretty good after, Actually, the first time I did it, I got a little tired, I went home and took a nap. Yeah, but the next morning is when I really felt the benefits, okay, and so I just felt like I woke up, crisper and clearer.

Janine 10:22

And that was really interesting and that's why I went back. I'm like that feeling was so good in the morning.

Kris 10:29

Right, yeah, I wonder if, like, the first thing that came to my mind was it is a tax on your nervous system, right? So it is a stress load that you're adding. I wonder if that was just like a lot for you at the time and that's why your body was like I just want to rest. And then when you woke up it was like, okay, now we kind of got that reset then.

Janine 10:54

Yeah, I think so. I think it was just a different experience, but it was enough to bring me back to do it and I have a little package going now.

Kris 11:03

Now I'm curious are you doing the heat too, or are you trying just the cold?

Janine 11:08

Well, because I have to, you have to pay for the 45 minutes. So I'm like, okay, I'll do the sauna. And I'm not really into the sauna, like I'm in there because I just, you know, hanging out for the time, but I wish I could just go and jump in and do three minutes and spread that out over the week and I think that's where you and your product comes in to make that possible.

Janine 11:36

But maybe before that we should just talk about some of the benefits of this the research that's being done, some of the myths also. There was one in particular I wanted to ask about. But yeah, I mean I felt that the cold shock, the shiver, fight or flight. If you wanted to just go into that, be great, yeah. Of course.

Health Benefits and Myths

Kris 12:02

So one of the myths I suspect that you're headed towards, so I'll just guess and say it. So there is a myth going around right now that I think it's a myth. Some people would believe this. So there is a thought process that women in particular need to have a warmer temperature, so that basically the idea that our bodies are needing to have less of attacks on them and so therefore a warmer temperature, but also leaning into more heat, hotter saunas, things like that is more beneficial for women. So, interestingly, I saw that research two years after I started cold plunging and so at first it like really rocked me. So I was like, have I been doing this wrong this whole time? Like what that's so surprising to me? Because here's a couple pieces for context I guess Cold plunging can be anything between 40 and 60 degrees, so we often see the visual of ice floating around you.

Kris 13:01

All of that. It does not need to be that at all. For context, like I've gotten to a place where I feel like the mid forties is kind of like my sweet spot, where I feel the benefits but it's not too hard on my system. So I tried it. I went to warmer and was like oh, I'm just curious like what. Maybe they were right, but for me I didn't feel the benefits like I usually do, like my mind did not feel as clear, I didn't feel as focused. It just wasn't the same for me. So I was like a good reminder that it literally is your own practice and so the amount of time you want to stay in there and the temperature that you want to play with are kind of your variables, to just see what works for you.

Janine 13:42

Yeah, so the myth that I am hearing. Well, I'm actually seeing it posted on some manufacturers of cold plunge that women 60 and over shouldn't be doing it. And so this idea that older women it's not as safe for, and then I was going well, so I only get 10 years of doing this. Or if you, you know, are pretty accustomed to it and have that adaptation, maybe it's fine to continue, but I don't know if it's just because they have less body fat or what that might be coming from.

Kris 14:18

The other thing, perhaps actually two things. One would be your heart health. Obviously, you know, if you're an active person, I would be surprised that this would be that taxing, that it would be of detriment to you. But I always say ask your doctor if you're concerned at all. The other thing being, you know it is, I think, more common for women than men to have like circulation issues, and things like that. So if you were somebody who struggled with that, there might be just some modifications that you would want to make.

Kris 14:51

I've heard of people actually putting socks on their feet so that the intensity isn't quite so strong on your feet. I personally leave my hands out too. I don't have circulation issues, but it's is. It's just too intense on my hands so I keep them out. So those would be the couple of things that come to my mind. You really have to lean into what's working for you and listen to your body in that moment. And if it is a no, then that's fine. But those research pieces are pretty limited right now and I'm hoping that that shifts and changes to be more comprehensive.

Janine 15:21

Yeah, definitely. I just read an article that went in and looked at many, many studies on this and basically said like there's still not great great trials out there to really refer to, but there are some definite benefits that they can track within the day or within a week and potentially longer. So I'd love to hear about those.

Kris 15:46

Yeah, it is like a whole body experience, as you probably found out from doing it. So a lot of people will talk about the physical benefits. If you're somebody who struggles with inflammation, chronic pain, things like that, it can really help with that. A small level example is my husband loves to golf and his back will really get tight when he is either stressed or like has maybe swung wrong and it just like gets tweaky and painful. And he has now figured out that every time that happens he goes right to the cold plunge. But I think the bigger side is really the mental benefits that you can get from it.

Kris 16:25

What the water does is because it sends your body into fight or flight for just a little bit of time. It actually really increases your dopamine. That can go up to 250% more than you normally would, and then your cortisol drops, so at a like base level. I think those are two huge benefits and I the reason that it's become such a ritual for me is that the focus and clarity that comes from getting in the water is it's just an uncomparable to anything else that I do, and so, like for me, I go straight from pajamas to my swimsuit. I go and plunge real quick in the morning and it just really like clears out any cobwebs for me and allows me to really focus and be really intentional with the rest of my day and I just really love and appreciate that.

Janine 17:19

Yeah, absolutely. And then I've also heard that it does increase serotonin, gut brain pathway is activated and even oxytocin too. So a lot is going on, a lot of benefits in the whole idea of increasing metabolism through brown. With the brown fat that's something interesting to look into and the mitochondria there. I hope it increases metabolism.

Kris 17:50

I believe it does I really do. Well, you'll have to see now, because you're at like the early stages of it, so you'll have to see how that works for you.

Janine 17:57

Yeah, I'm super excited. I feel like I like I look at the tub and I'm like, okay, it's me and you and I'm gonna do this, I'm gonna jump in this, I love it, and then like my mantra. You said like have a mantra or a song or something. It was not inspiring. It was like this will end, this will end, I promise this will end, and then like, and then doing just like really quick breathing, like I just made up some breathing that helped me do it. But there was also this so the first time I did it was 40 degrees water.

Kris 18:33

And that was cold.

Janine 18:34

Really cold. Yes, the next when I went back, it was at 45. I noticed a difference. Actually I noticed after maybe a minute or so your body kind of just relaxes into it.

Kris 18:48

Yep

Janine 18:48

little bit,

Kris 18:49

Yep

Janine 18:50

Is that normal?

Kris 18:52

I believe it is. I mean, I really think you kind of, as you get in, there's that like initial shock, and then I don't know if you experience this or if this is just a me thing, but like I always feel like a surge, almost like a lightning bolt going from my feet to my head and it just like goes straight up and I think that's why a lot of people will actually dunk their head. I don't, but you know, especially if people have done heat, that often will be like you go under to really let it all out. But yes, as soon as you can be, you could get over that initial shock. Then it's like and it really is, like it sounds crazy, but it is like you relax into it and it doesn't feel as as cold. And then I think it kind of builds again where your body is like okay, to the touch, things are like we've reached our limit, we're good time to get out.

Janine 19:46

And that's usually the shiver right?

Kris 19:49

yeah

Janine 19:49

.

Kris 19:50

Although I have to be honest. So most people like that's the goal, that is, to shiver in the water and really like have that moment, cause that's really when, like all the changes taking place and then you can get out I shiver afterwards. I don't know why, but in the in there I think it's cause I can call my breathing so much that I don't really have that, or maybe I just don't have it cold enough for me, um, but then like 30 minutes later I'll be out and I'll just start shaking and then it just like goes on for a couple minutes and then it's gone.

Janine 20:24

I'm curious how often you're doing it.

Kris 20:26

So it ebbs and flows depending on if I'm traveling or if I'm home. If I'm home and I have my cold plunge in the backyard. I learned about this study that said, instead of like aiming for a certain amount of time per plunge, it was more of a comprehensive over a week aim for 11 minutes and then you can really break that down however you want. You know, if you want to do 30 second increments, if you want to dunk in and back out, like literally however you want that to be, but you kind of have a goal for the week versus being so regimented that it has to happen every day.

Kris 21:04

The current plunge that I have at my house and there were a few days where it was just like not working and so after I got it cold again, then I was like, oh my gosh, I miss this so much that I was doing it every day. Then I was like, oh my gosh, I miss this so much that I was doing it every day. But in general I'm usually more of like, I'd say, three or four times a week, so more of like an every other day, and I feel like for me that gives my body time to recover, but then also it is like a continuous practice too.

Janine 21:33

Yeah, I'm very excited about it. I'm so glad so you have a product and I'd love to excited about it. I'm so glad so you have a product and I'd love to hear about it.

Kris 21:42

Thank you. Well, from my trough that I had in the backyard, I really sat there. I've always had a bit of an entrepreneurial spirit in me, but I really sat there and thought about how this made me feel and how I would love to spread that to other people. It just it was so clear to me that I would love to help other women get over that same hurdle that I did of not liking cold but realizing what it can do for you. And so I would lay there and just think about what would make other people want to get in here.

Kris 22:16

How could we design this and make it something amazing that wasn't ugly in your backyard, like a trough and just all of the things that would really tie into your senses and making this an incredible human experience. And so it was from that space that grew this idea of the chill pod, and so the chill pod is now this standalone little pod that is beautiful and really is made for the human experience of plunging. So so many of them are big tubs where, for me personally, like I float to the top and then I spend all my time thinking about, like why am I not able to sit in this? Or you know, it just isn't a really luxurious experience, and so that is what I really took from my own experience and then translated that into a product for people to be able to bring into their businesses and their homes.

Janine 23:12

And it's for both men and women.

Kris 23:15

Yeah, it's for all bodies, for sure. But I did think about women the most when I was dreaming it up, because I mean, there are a lot of the products already like fit the male market, so it is absolutely made for everybody. But you know, I really tried to think about what women would want from it, first and foremost.

Janine 23:34

I'm excited to talk about just a different therapy basically, and it's maybe I'm just feeling one neat effect from it, but to feel that in the morning it's really worth it. Today I was super tired. I was like, oh, I wish I could have done that last night, like I did one at like four or five in the evening and I don't. I don't know if that's good.

Morning vs. Evening Plunges

Kris 24:01

And again, I mean you definitely want to listen to your own body. I can tell you most of the research shows that doing it in the morning is the most beneficial. You're really reinforcing your circadian rhythm and you're getting yourself that energy boost for the rest of the day, kind of like your body was craving today, Like, if you're sleepy, get out all those cobwebs and just like kind of reinvigorate yourself for the day ahead. But honestly, I've talked to multiple people that like doing it at night. I've heard a few that will even do a cold plunge and then a really hot bath and literally tuck in the sheets. So you know, it just depends on what works for you and what resonates for you. It's it's a special experience, it's really cool and you kind of feel like a badass for doing it. I mean it's not easy.

Janine 24:49

I know, and that is fun actually to be like nobody else is doing this right now. Yes, it is.

Kris 24:57

Like who else starts their day like this? This is wild.

Janine 25:00

I know, yeah, that's a little bit how I felt as well.

Kris 25:06

No, it's a powerful practice, no question.

Janine 25:09

Yeah, my sister knew I was doing it and she's like. She's like I'll just wait till the podcast to hear about it.

Kris 25:15

I'll listen to it.

Janine 25:20

Yeah, so I'm grateful that I've connected with you and that I started doing this, and I hope to continue and it's just been a really fun byproduct of our connection. So I just thank you so much.

Kris 25:36

So glad that you took the, literally took the plunge. When you texted me and said that you were going and did I have any advice, I was like, oh my gosh, she's doing it. Yeah, I would never have done it if I hadn't met you, and so I can continue to do it, so so thank you. Nice work. I'm really glad that we got to connect and have this conversation. I'm thankful that you, we got to connect and have this conversation. I'm thankful that you brought me on.

Janine 26:00

Thank you.

Kris 26:01

Absolutely.

Janine 26:12

It's Janine Bipolar. She is currently an independent podcast. I'm its writer, producer and host. Please consider this podcast as a work of advocacy, getting important stories to those that need them. As we gather ideas how to keep the show running financially, please do engage with the podcast wherever you find it. Offer up some stars and some likes. You can visit us at BipolarShecom or at BipolarShePod on Instagram and thank you, as always, for your support.