Guest blog - Stepping Into the Cold - A Small Habit with Big Impact

Hi, I’m Nicky Burnett and I founded Replenished — portable ice baths and wellbeing for body and mind.

 I help people reconnect with themselves, find calm in the chaos, and build confidence through the power of cold water therapy.

My journey with the cold started at a time when I really needed something to change.

Like so many of us, I was spinning all the plates — work, family, home life.

I was tired all the time, running on empty, feeling overwhelmed some days.

If you’d told me back then that I’d be stepping into a tub of ice-cold water — willingly — and that it would become a key part of my wellbeing, I would have laughed! 

But here I am, not only doing it regularly, but helping others discover its amazing benefits too.

I still remember my first ice bath. It was a cold, grey morning, and I was nervous. As soon as I lowered myself into the freezing water, my breath caught in my chest and I jumped straight back out!

 It was such a shock to the system — I honestly thought, how do people do this? 

But I soon realised the secret was in the breath.

 Deep, slow breathing became my anchor. Each time I tried again, I stayed in a little longer, calming my body and quieting my mind. Over time, I built up my tolerance, and with it came a sense of strength and peace I’d never expected.

 That’s when I truly fell in love with cold water therapy.

What Is Cold Water Therapy?

Simply put, cold water therapy is the practice of immersing your body in cold water — whether that’s a dip in the sea, a cold shower, or my personal favourite, a portable ice bath at home.

It’s not about punishing yourself or being “hardcore.”

 It’s about reconnecting with your breath, your body, and your resilience. In a world that’s constantly busy and noisy, there’s something incredibly grounding about finding stillness in the cold.

When you step into the water, your body reacts instantly — your breathing quickens, your heart races, and your mind tries to talk you out of it.

 But when you stay, breathe, and surrender to the experience, something magical happens. You realise that you’re far stronger than you thought.

The Benefits Everyone Can Enjoy

Cold water therapy has become one of the most talked-about wellbeing practices for good reason.

 It offers so many physical and mental health benefits that almost anyone can enjoy.

1. Boosted mood and mental clarity – Cold water triggers a surge of endorphins and dopamine, the “feel-good” hormones that lift your mood and sharpen your focus. I always feel lighter and more positive afterwards — like a fog has lifted.

2. Improved circulation and faster recovery – When you get into cold water, your blood vessels constrict. When you warm up again, your circulation improves, helping reduce inflammation, ease sore muscles, and speed up recovery. It’s brilliant after exercise or a long day on your feet.

3. Better sleep and reduced stress – The calming effect on your nervous system helps your body unwind, lowering cortisol (your stress hormone) and supporting deeper, more restorative sleep.

3. Increased resilience and confidence –This is probably my favourite benefit!Every time you get into that cold water, you’re training your mind and body to handle stress. Over time, that builds a quiet strength — a calm confidence that stays with you long after you’ve dried off.

It’s a simple practice with profound effects, and that’s what I love about it.

How Cold Water Therapy Helps Me in Midlife

As a woman in midlife and navigating perimenopause, cold water therapy has been genuinely life-changing.

This stage of life brings a mix of emotional and physical shifts — fluctuating hormones, hot flushes, mood swings, anxiety, and brain fog.

 It can be a rollercoaster, and there were times I felt completely out of balance.

The cold became my anchor. It’s my reset button when everything feels too much.

 The instant I sink into the icy water, my body temperature drops, my mind quiets, and I feel calm and centred again.

It’s also been empowering. Each time I get into that water, I prove to myself that I can do hard things. That sense of strength and control carries into the rest of my life — my work, my relationships, my outlook. 

I no longer see perimenopause as something happening to me, but as a new phase of growth and self-discovery.

If you’re a woman in perimenopause or menopause, cold water therapy can be an incredible natural support for your wellbeing. It helps regulate mood, improves sleep, eases anxiety, and even helps with temperature regulation — all while giving you a huge confidence boost.

Making Cold Water Therapy Accessible for Everyone

That’s why I started Replenished — to make cold water therapy something everyone can access, safely and comfortably.

You don’t need the sea on your doorstep.You can start right at home with a portable ice bath, at your own pace.

Cold water therapy isn’t about being tough — it’s about being kind to yourself. It’s about finding peace in the pause, and reconnecting with your body in the simplest, most natural way.

The cold has taught me that sometimes, the most powerful transformations happen when we step outside our comfort zone — and take a deep breath.

You can find me over on Instagram at @replenishedonline, where I share my own experiences, inspiration, and practical tips to help you make your wellbeing a priority.

 My mission is to help you become the best version of yourself — calm, confident, and energised — through the power of cold water therapy. 

A note from me…

I am not someone who naturally gravitates towards anything chilly. I’m the one who avoids the cold tap unless absolutely necessary.But reading Nicky’s story and hearing how the cold has become her anchor rather than a punishment has genuinely made me rethink it all.

What I love is how she talks about calm, breath, and strength rather than grit-your-teeth bravery. That feels doable… even for someone who’d much prefer a hot bath and a big jumper.

So yes, I’m inspired! I might not be leaping into an ice bath tomorrow morning, but I’m definitely curious enough to give it a go. And if it brings even half the grounding, confidence, and reset that Nicky describes, then maybe a little cold is worth embracing after all.

Huge thanks to Nicky for sharing her journey and for making cold water therapy feel far less terrifying and more inviting.