Polar Plunge Nervous System Reset Retreat
A 3-hour inner and outer reset through nature, heat, and cold.
Meditation - Sauna - Polar Cold Plunge
A Winter Retreat for Inner Reflection
If you’ve been feeling weighed down, stuck in your head, or craving something that shakes up your energy in a meaningful way, this Retreat is for you!
The Polar Plunge Reset Retreat blends mindfulness, nervous system regulation, heat therapy, cold immersion, and nature connection into one powerful reset. It’s simple, it’s primal, and it works.
What’s Included
Grounding Meditation
We begin by settling into the body. This meditation helps quiet the noise so you can feel your breath, hear your thoughts without becoming them, and arrive fully in the moment.
Wood-Fired Barrel Sauna
From there, we move into the warmth of the sauna. The heat supports your body in releasing tension, regulating your stress response, and naturally increasing norepinephrine, a hormone that boosts mood, focus, and resilience.
Ice Cold Plunge in Blackstrap Lake
Once warmed, we take the plunge. The cold water immediately brings you into your body, wakes up your senses, and releases another natural wave of norepinephrine and dopamine. This combination clears the mind, steadies the breath, and leaves you feeling refreshed and unbelievably alive.
Total Duration: 3 hours
All equipment is provided, you simply show up and let the experience unfold.
Who This Retreat Is For
This retreat is ideal if you:
Love being outdoors and want a deeper, nature-based reset
Want to feel grounded, clear, and more connected to your body
Enjoy guided experiences where everything is provided and planned
Are curious about the benefits of the Nordic cycle (sauna → cold → rest)
It’s a great fit for beginners and seasoned cold-plungers alike.
This Retreat is taking place at Blackstrap Provincial Park, located 25 minutes south of Saskatoon!
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About the Experience
Cold and heat therapy work beautifully together. They help regulate your nervous system, improve circulation, flush the lymphatic system, and support emotional release. More than anything, they remind you what it feels like to slow down, breathe, and let your body lead the way.
This isn’t about pushing limits. It’s about learning to meet yourself — your breath, your reactions, your inner dialogue — with calm and curiosity.
This experience includes:
A grounding meditation to allow you to sink into your body and quiet your mind to witness your mind stories, allowing you to practice observing your thoughts.
Sauna in the wood-burning barrel sauna to kick-start the Nordic Cycle and fight/flight response, enabling thermoregulation and naturally releasing norepinephrine, a stress-reducing hormone, known to have lasting effects.
Ice Cold Plunge in Blackstrap Lake to further release norepinephrine, flushing your lymphatic system and increasing dopamine, the feel-good hormone.
Total duration: 3 hours
This Retreat is for you if you’re desiring an immersive experience in nature!
This Retreat is best for those who desire a guided outdoor adventure with all the equipment supplied, allowing you to show up and enjoy this experience with little planning!
Safety Considerations:
- To prevent hypothermia, limit immersion time to no more than 10 minutes.
- To manage the cold shock response, it’s advised to enter the water slowly, allowing your body to adjust to the temperature gradually.
- If you have an underlying heart condition, this experience is not recommended for you.
- As always, listen to your body during this experience.
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“I want to start the New Year off right, taking care of my mind and body”
“I’m desiring a nervous system reset”
“I’m desiring to learn more about myself during uncomfortable situations”
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Enhances your body’s natural healing process
Red blood cells travel to the parts of your body that are healing and increases the flow of oxygen, aiding in the development of antibodies.
Improves blood flow
Switching between hot and cold triggers a quick dilation of your blood vessels, increasing blood flow and improves your cardiovascular response, promoting a healthy heart!
Converts white fat into brown fat
Exposure to cold temperatures can activate brown fat. Brown fat contains numerous mitochondria and burns energy to produce heat, aiding in thermoregulation, aiding in weight management.
Improved Immune Function
Sauna increases the production of heat shock proteins, aiding in cellular repair and supporting the immune system. Cold plunging can stimulate the immune system by triggering an increase in white blood cells.
Mental well-being
The combination of sauna and cold plunge can boost endorphin levels, leading to improved mood and reduced stress. The practice also promotes relaxation and better sleep.
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Blackstrap Provincial Park, exact location will be emailed upon signing up!
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$175 CAD + tax & fees per person
Limited to 8 guests
Here's what's included in the experience:
Guide to welcome you and provide you with an overview of your session, then overseeing the sauna and ice cold plunge
20-30 minute guided meditation
2 hours to Nordic Cycle of Hot-Cold-Rest-Repeat (Sauna & Polar Plunge)
Lemon water & Tea
Light snack
Chairs for relaxing
Rental of Luxury Outdoor Robe and blankets to keep you warm
Rental of Sauna Hats
Outdoor fire
Participants will provide:
Bathing suit or light clothing to wear in the sauna
Slippers or sandals for walking to the sauna
Easy to slip on boots or slippers to wear to the cold plunge
Water bottle
Towels (2)
Wool socks or neoprene socks/shoes and mitts/gloves for cold plunging
Transportation to location
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Your experience will begin with meeting your host at Blackstrap Provincial Park. We will begin with introductions and then you’ll get cozy and get ready for the mediation. The meditation will allow your body-mind an opportunity for rest, relaxation and grounding.
Following the meditation, you’ll relax and unwind in the wood-burning barrel sauna!
Following your time in the sauna, you will brave the cold waters of Blackstrap Lake for a rejuvenating polar bear plunge!
This experience is 3 hours in length!
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- to prevent hypothermia, limit immersion time to no more than 10 minutes.
- To manage the cold shock response, it’s advised to enter the water slowly, allowing your body to adjust to the temperature gradually.
- If you have an underlying heart condition, this experience is not recommended for you.
- As always, listen to your body during this experience.
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Please see “Cost & Inclusions” for a list of what is included and what you will need to bring.
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What should I wear?
For the sauna experience, we recommend that you wear light breathable clothing or a bathing suit in the sauna.
Light breathable clothing will prevent you from overheating in the sauna. Be sure that the clothing is breathable and won’t stick to your skin and cause irritation if you begin to sweat.
Swimsuits are a great option since you will be cold-plunging after!
For the cold plunge, you can wear your bathing suit, wool socks and gloves/mitts. We will provide luxury change robes to keep you warm outside of the water!
Will there be a washroom on site?
Yes! There is a drop toilet
Will there be a change room to use?
Yes! The sauna has a three-foot change room and the Lotus Belle Tent has a change tent inside.
Any other questions, please email us at connect@back2naturewellness.com or text us at 306-291-8181!
Testimonials from our other Wellness and Adventure Retreats
Kyla is a lovely host and guide. She really knows how to take care of you while attending events. I LOVE the barrel sauna and look forward to attending future events!
- Cori Smithen
Attending this amazingly beautiful two day retreat, I walked in facing my own fears, and left inspired and renewed and more equipped to keep moving forward on my journey.
- Sherry Wesnoski
Amazing experience all around! Our paddle-board/horseback riding adventure went smoothly, though Kyla was prepared for anything!
- Lilli Fries
This retreat was so incredible. Kyla took care of everything, from the equipment to the food, she went above and beyond! I highly recommend booking with her!
- Caval Olson-Lepage
