Feel the Fear, Move Anyway: What Cold Water Taught Me About Pelvic Health

There’s a moment in every woman’s life where things shift.

Where you feel like the old ways of coping, of moving, of being… just don’t work anymore.

For me, that moment came in the middle of menopause – tangled in symptoms, emotions, and fear.
And surprisingly, the place I found my way back to myself was in Scotland’s coldest waters. Yes, cold water swimming.

If that sounds bonkers – you’re right! Especially if you know me. I’ve always been the queen of cosy: scarves, leggings over trousers, heaters on full blast. So stepping out of my comfort zone and into icy water felt outrageous.

But I was desperate for something to change. I needed to do something brave. Something that reminded me I still had control. That my body wasn’t the enemy. That I could feel strong, even when everything felt uncertain.

Cold water swimming became my way of reclaiming my body.

The first time I swam, it was just me, my husband, and our dog at sunset on the Isle of Arran. I stayed close to the shore, doing a slow breaststroke – the only stroke I know, taught to me by my granny (who, bless her, couldn’t even swim herself!). And when I came out of that water, I felt alive. I felt powerful.

Physically, cold water for pelvic health works on a physiological level to reduce swelling, ease tension, and awaken underused muscle groups. Emotionally, it reminded me that I was capable of more than I believed.

But it wasn’t just the water.

It was the fact that I had shown up for myself.

I had moved past the fear of the cold, of swimming, of menopause, of losing control and into something new.

Since then, I’ve swum in even colder waters, including the most northerly tidal swimming pool in mainland UK – the North Baths in Wick. There, I met a beautiful community of women who welcomed me, supported me, and reminded me that we are not meant to do this alone.

In fact, many of these women were using the cold not just for clarity or courage, but for healing too. Cold water for pelvic health is something more and more of us are discovering – and talking about.”

But this story isn’t really about swimming. It’s about fear and how it holds us back from movement and healing.

As I’ve seen in my own life and in the lives of hundreds of women I work with, fear is one of the biggest barriers to pelvic health.

• Fear of doing the wrong movement
• Fear of making symptoms worse
• Fear of not being strong enough or “doing it right”

This fear creates tension. And tension restricts movement. And that prevents your pelvic floor from healing, functioning, and supporting you the way it’s meant to.

Which brings me to the heart of what I want to share with you this week:

Movement is medicine, and even the smallest steps count.

You don’t need to take up wild swimming (unless you want to!).

But I do want to offer you 3 small but powerful ways you can begin to move through fear and reconnect to your body starting today:

1️⃣ Start with your breath

When we’re anxious or afraid, we hold our breath.

In the Whole Body Pelvic Health Method, I teach five ways your breath affects your pelvic floor – and it all starts with a full exhale.

Try this:

• Exhale completely, letting go of the tension
• Allow your next inhale to come in as a natural, expansive reflex
• Feel the movement in your ribs, your diaphragm, and yes, your pelvic floor
  This one small shift can help reset your nervous system and begin the cycle of healing.

2️⃣ Extend your stride when walking

Walking is already movement medicine, but when we’re fearful or tight, we often shorten our stride.

Next time you walk:

• Notice how you’re moving – are you favouring one side?
• Gently lengthen your steps, especially on your more restricted side
• Feel how your pelvis responds – more freedom, more balance
  Even this subtle shift can release built-up tension and help retrain your body toward function.

3️⃣ Dance to your favourite song

Yes, really! Movement doesn’t have to be structured.

Pick a feel-good track (we even have a Whole Body Pelvic Health Spotify playlist you can use!)

Then:

• Choose one area of your body – shoulders, spine, hips
• Move it to the rhythm
• Let the rest of your body follow, however it wants

You’ll quickly see why I call this whole body pelvic health. Everything is connected. And the joy of movement is a healer in itself!

Try a method for improving your pelvic floor that does NOT risk making your symptoms worse. NO Kegals, NO Surgery and NO guessing…