Rhythms and Reslience 

This guide actually makes cycle awareness one of the most intuitive things you’ll ever learn. You don’t need to know all the science or have perfect tracking habits to start—just curiosity and a willingness to listen. Rhythms & Resilience walks you through the four phases and helps you notice what’s already happening in your body. With gentle guidance, it becomes second nature. Like a language you already speak—you just haven’t been taught the words yet.

No ice bath? No problem! All you need is access to cold water. That might mean a cold shower, or a bathtub with ice if you have one. 

Yes. This guide was intentionally created to support you where you are now, not just where you “should” be. Whether your cycle is irregular, paused, or transitioning (due to stress, birth control, or postpartum), the four-phase framework can still apply. You’ll learn how to track your energy, emotional patterns, and physiological shifts—then apply the protocol based on your current reality. The aim is relationship over perfection. The more you listen, the more your body responds. 

Enhances Mood 

When the body is exposed to cold water, it responds by releasing endorphins, which act as natural pain relievers and mood elevators. This can lead to a happier and more positive mood, as well as lower symptoms of anxiety, depression, and stress! Cold water therapy also activates the sympathetic nervous system, which can increase the production of a neurotransmitter called norepinephrine that acts as a natural mood stabilizer.

Fosters Mindfulness 

The shock of cold water demands immediate attention, pulling the mind away from distractions and into the present moment. Setting an intention before your plunge, and regulating your breath to move through the discomfort helps train your mind and body to have a different relationship with stress. With practice, you may find yourself being less reactive in triggering situations and instead, going right to slowing down your breath to feel more calm and balanced. 

Regulates Hormones 

Cold plunging causes blood vessels to constrict, which in turn improves circulation. This can be beneficial for hormone health, as proper blood flow is essential for the transport of hormones throughout the body. However, women should avoid cold plunging when they are on or close to their period and keep their practice to the follicular or ovulation phase, and opt for warmer modalities like sauna, redlight therapy, or moxibustion when close to the bleed. 

Boosts Lymphatic System Function

Think of your lymphatic system like a clean-up crew in your body. It helps remove waste and toxins to keep you healthy. Cold plunging can actually give your lymphatic system a big boost. When you submerge into cold water, your blood vessels constrict and get smaller. Then, when you warm up again, they open up more than usual. This 'pumping' action helps move lymph fluid around your body more efficiently and therefore improves detoxification, swelling and inflammation, and immune function. 

After our 1:1 call, we'll pick a day to schedule your cold plunge (or shower). 

On the day of the facilitation, you'll set up your phone or laptop to be hands-free and have your tub or plunge prepared with ice.

Together we'll set an intention, do some breathing exercises to prepare, and I'll guide you through an ice journey.

There will be space after to warm up and integrate anything from your experience. 

Pregnancy and postpartum are unique physiological chapters, and the hormonal landscape shifts significantly during this time. If you’re pregnant or newly postpartum, please consult your provider before beginning. 

That said, some of the somatic, journaling, and energy-awareness practices inside may still be nourishing—but you’ll want to tailor the approach to the cold with support. I’m happy to help you assess that during the 1:1 session included with the guide.

You can absolutely start mid-cycle. In fact, part of the magic of this guide is learning to attune to where you already are rather than waiting for the “perfect” starting point. 

The guide is organized into the four phases of the menstrual cycle, and you’ll simply begin with the one you’re currently in—whether that’s bleeding, pre-ovulation, ovulation, or luteal. Inside, you’ll find clear descriptions to help you identify your phase, even if your cycle feels a little irregular.

Rhythms and Resilience will look different if you do not have a womb. However, all humans have hormonal cycles. When we override our hormones and attempt to “power through” without breaks, we trigger our body’s stress response. 

The stress response is not a problem, as long as we take action to end the cycle. But if we live in constant emergency mode, all of our other body processes are compromised.

For men, I recommend setting up a 1:1 consultation with me to learn several ways to move through stress that supports your body's natural cycles including modalities like cold exposure, breathwork, and simple presence practices.