Take the Plunge: A One-of-a-Kind Winter Wellness Retreat in Wisconsin

“Am I really doing this?” is a question I had asked myself multiple times leading up to my first cold plunge experience in one of the chilliest months of the year. I typically shy away from the crisp winter air, often reaching for a cozy blanket, a book and a mug of hot chocolate rather than braving the elements. This year, I was committed to breaking my habit of winter hibernation, so what better way than going all in?

My research brought me to the Sand Valley, a year-round resort for outdoor enthusiasts of all ages. Situated on 12,000 acres in Central Wisconsin, this impressive resort and community allows guests to take full advantage of the surrounding landscape of rugged sand dunes and lush wilderness. A warm-weather draw for golfers and those interested in a mix of nature-centric activities — like hiking its ample trails and kayaking — the resort transitions into a winter wonderland in the colder months, specializing in wellness and snowy outdoor activities.

With its cozy lodging, mouthwatering on-site dining options, breathtaking views and exciting activities, including ice fishing and ice hockey, the resort is a true paradise for locals and visitors wishing to embrace the winter season.

Among the resort’s winter pursuits, I found just the type of activity I was seeking — the Sand Valley Elemental Wellness Retreat. Occurring in January, this annual event offers visitors a unique excursion: an icy lake dip in the depths of winter. The event was created to provide those wishing for a natural reset to use breathwork, exposure to low temperatures and commitment to reap wellness-related benefits, such as reduced stress levels, increased energy and a more resilient immune system.

These methodologies have gained popularity quickly in the past few years, leading to a barrage of at-home cold plunges, large events and cold therapy-centric retreats. While I hadn’t previously considered cold therapy for myself, the uptick in popularity made me curious. A few clicks on the website and a phone call later, I had booked a weekend stay in the charming city of Nekoosa and was ready for my Sand Valley winter excursion.

Since its initial launch, the experience has transitioned into an entire wellness-based weekend that focuses on providing an all-around body and mind reset. While the cold plunge remains the highlight, the retreat now features additional activities, including meals, meditations, breathwork, yoga and other options to keep you busy and increase your well-being. When I attended, the event ran Friday through Monday in mid-January, with the first activities slotted for Friday evening.

The website recommends beginning the experience before you set foot on the resort by ending your showers with a progressively longer rinse of cold water — a mini cold plunge, if you will. To help ease my nerves and build up my tolerance, I began the process of finishing showers with a cold session, knowing it would soon be time to perform a more exaggerated version at the resort.

As I began packing layers and a swimsuit for the excursion, it finally hit me that this exhilarating weekend experience was only a short time away. I felt like I was preparing for my first day at a new job; a bundle of nerves and excitement brewing as I loaded my car for the drive.

The Elemental Wellness Retreat is led by two coaches, James Stewart, a certified instructor of the breathwork method developed by motivational speaker and extreme athlete Wim Hof, and Jesse Coomer, the founder of the Breathwork Tactics program. Their goal is to provide guests with a more immersive experience by helping them more fully understand breathwork techniques. In particular, these methods are associated with stress relief, better circulation and relaxation, allowing you to feel reset and rejuvenated by the time you leave the retreat.

Upon reaching the resort, I was greeted with a cocktail hour, welcome dinner, and breathwork and meditation session, the perfect way to meet other retreat attendees. As I was a solo traveler, these activities put me at ease so I could more fully enjoy the itinerary. I no longer felt like the new kid; instead, it felt as if I’d arrived with a group of like-minded friends.

Saturday began with sunrise yoga, breakfast and another breathwork session. Then, it was time for the moment I had been equally dreading and highly anticipating — the lake dip. You can decide how many layers you wear during this activity, from simply donning a swimsuit to wearing multiple layers, like a hat and swim shorts. I decided I would brave my dip in just my swimsuit, but opted to also wear a knit cap to help retain what warmth I could.

The crunch of the snow beneath our boots sent a buzz of energy through the group as nervous smiles appeared on our faces. It was as if we were gearing up to ride a roller coaster together, leaving us feeling ready to throw up our hands as we braved the water.

Here, a carved rectangle in the ice beckoned the attendees into the chilly depths below. A quick glance at the surroundings offered incredible views of pine trees and a snowy paradise, the perfect backdrop for the plunge.

Though I had taken cold showers for a few weeks prior, there’s nothing that truly prepares you to descend into a frigid lake. Upon lowering myself into the water, the cold immediately hit my body, causing me to simultaneously gasp and shiver. After the initial shock wore off, an indescribable calmness came over me, leaving me feeling even more present and in the moment. When you’re in the freezing water, it seems as if time has stopped, leaving you alone with your thoughts amid idyllic scenery.

The cold plunge left me with a sense of calmness that stretched into the following week. If I could conquer the cold plunge in the middle of January, I could conquer anything. This was an ideal way to start off the new year. I left feeling rested, recuperated and ready to dive back into life and work with renewed vigor. I’m looking forward to making this experience an annual tradition.