Cold plunge immerses your body in cold water, while whole-body cryotherapy uses extremely cold, dry air. Both provide the benefits of intentional cold exposure but create very different experiences. Neither is better-the best choice is the one you'll enjoy and practice consistently
Cold Immersion
&
Cryotherapy
Feeling is understanding.
- Wim Hof
Why Cold ?
Cold is more than a tempurature. It is a teacher.
For centuries, people have turned to cold water not to prove how strong they are, but to discover how resilient they can become. Cold invites us to slow our breathing, quiet our minds, and remain present in the face of discomfort. At Mindful Waters, we don't see cold as something to conquer. We see it as a practice that helps us build resilience, confidence, and trust in our bodies. Wellness isn't about living at the extremes. It's about learning to move with life's natural rhythms
Begining Your Cold Practice
Everyone begins somewhere
Some guests start with our 55°F plunge. Others choose whole-body cryotherapy. As your confidence grows, your practice can grow with you.
There is no right pace—only your pace.
Amy Hyde, founder of Mindful Waters and Certified Wim Hof Method Instructor, has guided hundreds of guests through intentional cold exposure and believes cold is best approached as a lifelong practice rather than a test of endurance.
Begin Where You Are
Choose the experience that's right for you today.
Breathe & Be Present
Learn to stay calm, focused, and intentional.
Grow Through Practice
Confidence comes through consistency—not intensity.
Cold Water Immersion
Choose from our three plunge pools—55°F, 45°F, and 35°F—and begin at the temperature that's right for you. Bring a bathing suit, and we'll provide the towels.
New to cold? We recommend beginning with our 55°F plunge. Guests interested in learning breathwork, cold exposure techniques, and the Wim Hof Method can schedule a private Cold Coaching session for personalized instruction.
At Mindful Waters, we recommend ending your session with the cold. Cold takes intention, and nearly everyone has a moment of, "Why am I doing this?" before stepping into the water. That's part of the practice.
Once you've embraced the challenge, rest in the accomplishment. Allow your body to warm naturally and carry the benefits of your cold practice with you into the rest of your day.
Whole-body Cryotherapy
Whole-body cryotherapy delivers the benefits of cold exposure in a dry, controlled environment. During a brief 2–3 minute session, your body is exposed to temperatures between -150°F and -200°F, making it an excellent choice for those seeking pain relief, reduced inflammation, improved recovery, or an invigorating boost in energy.
Many guests choose cryotherapy because it is quick, comfortable, and requires no immersion in water. In fact, many people find the dry cold more comfortable than a 55°F cold plunge.
Please arrive with clean, dry skin and avoid lotions, oils, or heavy creams before your session. Protective gloves, socks, slippers, and coverings are provided.
― Wim Hof
Embrace the Cold
Whether you're visiting for a single session or looking to make cold therapy part of your wellness routine, we offer single sessions, packages, and memberships to fit your goals and schedule.
Cryotherapy
$95/per
Whole-Body Cryotherapy.
One 3 minute session of healing cold therapy is stimulating and invigorating. At -200 degrees it is easier than cold water immersion yet similarly effective at relieving pain and inflammation.
Cold Plunge
$50/per
Cold Water Immersion
We offer 3 Plunge pools, each with a different personality. An original Plunge, an XL Plunge, and the top of the line Morozko.
Our pools are cold and we work hard to keep them crystal clear.
Cold Coaching
$95/per
Even Masters have Coaches
We pride ourselves on doing things the right way. Join a class or schedule a private session to learn the WHM Method and develop an intentional cold water practice.
Plunge into the Cold
Breath deep and immerse yourself into the power of the cold
"The COLD is an absolute doorway to the SOUL" - WIM HOF
recovery
Cold therapy has long been used to help reduce pain and inflammation while supporting the body's natural recovery process. Research suggests cold exposure may also increase alertness, elevate mood, and stimulate the release of norepinephrine, helping many people feel energized and mentally refreshed.
RESET
Sometimes a few minutes is all it takes to change how you feel. Whole-body cryotherapy and cold plunge offer a quick, convenient way to experience the benefits helping to reduce pain and inflammation while supporting recovery and mental clarity.
RESILIENCE
Regular cold exposure helps train your body and mind to respond to stress with greater calm, adapability, and confidence.
Visit Mindful Waters
Mindful Waters is conveniently located in Northvale, New Jersey, serving guests from Bergen County, Rockland County, and the greater New York Metropolitan area. We are here to support our community in building a lifelong wellness practice.
Questions?
Wether you're seeking pain relief, reduced inflamation, faster recovery, improved energy, or greater mental clarity, we'll help you choose the experience that is right for you.
Call or text us : 201-367-1733
What is the difference between cold plunge and cryotherapy?
How cold are your plunge pools?
We have three plunge pools—55°F, 45°F, and an extra long Morozko Forge we keep at 35°F—each have their own personality. Start where you are and progress at your own paceWe have three plunge pools.
What should I bring?
For the plunge pools we recommend a bathing suite but we do have a private suite if you forgot one. We have wraps, booties, and mittens for the cryo chamber. You may wish to wear a bathing suit or jogging apparel but is MUST be dry.
How long should I stay in the cold plunge?
A 90 second to 3 minute plunge is an excellent goal for most guests. Once you're in, commit by lowering yourself until the water reaches your shoulders. It's perfectly fine to keep your hands and feet out of the water if that makes the experience more comfortable.
For your safety, we ask that guests limit cold plunges to 10 minutes or less.
Should I use the sauna before or after?
We recommend enjoying the sauna first and ending with the cold plunge. It takes intention to step into the water, and once you've embraced the challenge, allow your body to warm naturally and carry the benefits of your cold practice with you into the rest of your day.
Is cold therapy right for beginners?
Absolutely. Everyone begins somewhere. Whether you choose our 55°F plunge or whole-body cryotherapy, we'll help you start where you are and build your practice at your own pace.
Who should avoid cold therapy?
Cold therapy is safe for most healthy adults, but it may not be appropriate for everyone. If you are pregnant or have significant cardiovascular disease, uncontrolled high blood pressure, Raynaud's syndrome, or another serious medical condition, please speak with your healthcare provider before participating.