In this mini episode, sat down with Dr Rob Williams for a focused deep dive into cold plunging and why intention, breath and awareness matter more than the minutes you spend in the water. Rob breaks down the science behind the two minute minimum, the dangers of chasing long durations, and why the cold is never a competition but a teacher that reveals how your mind and body are functioning in the moment.

We talked through the role of breath in navigating the cold shock, how to listen to your body, and why seasoned plungers use the cold to sharpen presence and emotional resilience.

This episode is packed with practical advice to make cold exposure safer, more intentional and far more powerful.

Connect with Dr. Rob:

Instagram → ⁠/drrobwilliams⁠

Website → ⁠https://nordicflow.io⁠ & ⁠https://thenordicwave.com/⁠

Email → ⁠contact@doctorrobwilliams.com

⁠Connect with Steve:

Instagram → ⁠/thestevehodgson⁠

LinkedIn → ⁠/stevehodgson

Episode Highlights

00:00 - Cold plunging with intention and awareness

00:23 - Preparing the mind and body before entering the cold

01:30 - Creating connection and energy before plunging

02:24 - Why time in the cold is not a competition

03:02 - The scientific minimum for cold exposure benefits

04:12 - Start low, go slow and listen to your body

05:18 - Using breath to move through cold shock into calm

06:31 - Viewing the cold as a teacher and diagnostic tool

07:22 - Cold exposure and somatic trauma release research

09:13 - Brown fat activation and the growth of mitochondrial energy

ABOUT THE PODCAST SHOW

The Noise of Life is a podcast that shares real stories, raw truths, and remarkable growth. Hosted by Steve Hodgson a coach, facilitator, speaker, and Mental Health First Aid Instructor. This podcast dives deep into the “noise” we all face, the distractions, doubts and challenges that can pull us away from who we truly are.