Wisconsin retreats: Sand Valley blends cold exposure with breathwork

Sand Valley golf course in Wisconsin is preparing for its annual winter wellness events, a schedule that culminates in the Friends of James Beard Chef Invitational during the final weekend of February. The upcoming culinary gathering will feature experiences led by acclaimed chefs, marking the end of the resort's seasonal programming. This event follows a series of retreats that have attracted visitors seeking to engage with the frozen landscape.

The property features ancient sand dunes shaped by glacial activity thousands of years ago. In winter, snow covers these expansive open spaces, bordered by dark evergreens, dormant prairie grasses, and bare shrubs. The quiet environment, often punctuated only by wind moving through the trees, provides a distinct contrast to the summer crowds. The sandy hillsides serve as terrain for snowshoeing and sledding, while cozy cabins offer shelter from the cold.

James Stewart and Jesse Coomer of Jesse & James Elemental Adventures lead the annual Elemental Wellness Retreat held at the site. The program focuses on breathwork, cold exposure, and movement. Attendees gather for cocktail hour and dinner on Friday evening, creating a group dynamic centered on wellness. The cohort includes participants from the Midwest and other regions, such as a National Parks firefighter from Arizona. Despite different personal motivations, the group shares a common interest in improving physical and mental health through nature.

The retreat schedule balances physical activity with educational sessions. Mornings begin with yoga, followed by mini-lessons on the science of breathwork. Participants then practice new techniques to regulate their nervous systems. Free time often leads to discussions about the impending cold plunges. The weekend requires participants to venture outside in temperatures that can dip below zero, creating a stark environmental contrast between the indoor sessions and the outdoor elements.

The cold exposure component includes a trip to a cabin overlooking a frozen lake. Participants dress in layers, with swimsuits worn as base garments, before descending to the water. The ice must be cut with a chainsaw to create an opening for entry. Other activities include the use of two saunas and two cold-plunge tanks for alternating hot and cold exposure. Some attendees remain in the sauna or play in the snow, while others commit to the icy water.

During the final full day, the focus shifts to sustained heat and cold cycles. Participants rotate between the sauna and the metal tubs filled with icy water. Some individuals, initially bundled in winter gear, gradually increase their exposure to the cold. One participant described running barefoot in the snow and eventually climbing into a cold-plunge tub after three rounds in the sauna. The group responded with cheers, reinforcing a sense of camaraderie among the attendees.

The retreat concludes with a final breakfast where participants exchange contact information and share hugs. The weekend is characterized by a transition from individual apprehension to group cohesion. Visitors leave with a deeper understanding of breathwork and meditation, as well as a network of peers who share similar wellness goals. The experience leverages the unique topography of Sand Valley to create an immersive environment for physical challenge and social connection.