The science backed benefits of cold exposure therapy
Let’s be honest, intentionally plunging into ice-cold water sounds like something most of us would avoid, not seek out. Yet, more and more people are voluntarily subjecting themselves to extreme cold, whether through ice baths, cryotherapy chambers, or brisk morning showers. Why? Because science is starting to catch up with what some cultures have practiced for centuries: cold exposure therapy may actually be good for you in ways that go far beyond mental grit.
The Physiology of Cold Exposure: What Happens to Your Body?
To understand the benefits, it's worth first unpacking what your body does when it hits cold temperatures. Imagine stepping into an icy lake, your breath shortens, your heart races, and your skin tingles. This isn't just discomfort; it's a full-body alarm system kicking in.
Cold exposure activates the sympathetic nervous system, triggering the release of norepinephrine, a hormone and neurotransmitter that helps regulate attention, emotions, and inflammation. At the same time, blood vessels narrow, shifting circulation toward essential organs to maintain internal body heat.
While these responses might sound like stress (and they are) the right amount of this “good stress,” known as hormesis, can condition the body to be more resilient over time. This principle is also at work in strength training and intermittent fasting.
Physical Health Benefits: More Than Just a Chill
Contrary to the old wives’ tale that cold makes you sick, regular controlled cold exposure may actually make your body more resistant to illness. A 2016 randomized controlled trial published in the journal PLOS ONE found that participants who ended their showers with 30-90 seconds of cold water reported 29% fewer sick days than those who didn't (PLOS ONE).
There’s also evidence suggesting that cold exposure:
- Reduces inflammation:Athletes have relied on cold therapy for decades to reduce inflammation and ease muscle soreness, helping them recover more quickly.
- Improves circulation: The cycle of vasoconstriction and subsequent vasodilation (when warming back up) can train blood vessels to become more flexible and efficient.
- Boosts metabolism: Cold activates brown adipose tissue (BAT), which burns calories to generate heat. A study from the National Institutes of Health suggests that regular cold exposure can increase BAT activity and potentially aid in weight management.
Consider it like this: exposing your body to short bouts of cold is akin to putting it through a low-intensity workout. Over time, your cardiovascular system becomes stronger, and your metabolic engine revs a little higher.
Mental Health and Mood: A Natural Pick-Me-Up
Plunging into icy water often leaves you with a surprising rush of clarity and energy afterward. That’s not just your imagination, it’s biology at work.
Norepinephrine again plays a starring role here. Cold exposure triggers a sharp increase that's been associated with improved focus and better mood. Cold exposure triggers the release of endorphins, the brain's natural pain relievers, which can improve mood after the experience.
A 2007 hypothesis published in Medical Hypotheses suggested that regular cold showers might help relieve depressive symptoms thanks to this neurochemical cascade (PubMed). While larger clinical studies are still needed for conclusive proof, anecdotal evidence continues to mount among proponents who describe improvements in mood, focus, and even sleep quality.
Cognitive Performance: Ice Baths for Brain Fog?
Your brain loves consistency, but it also thrives on challenges. Cold exposure introduces a unique kind of challenge that may sharpen mental acuity over time. When you immerse yourself in freezing water or stand under a cold shower, your mind enters survival mode. You're forced into the present moment, no room for doomscrolling or worrying about tomorrow's meeting.
This intense presence mimics mindfulness training but delivered via physiological stimuli rather than meditation cushions. Over time, this practice can improve stress resilience, the ability to stay calm under pressure.
Cold exposure has also been observed to:
- Increase dopamine production: Some studies show up to 250% increases after cold immersion, dopamine being essential for motivation and attention.
- Enhance adaptability: Training your body to endure temporary discomfort can make daily stressors feel less overwhelming.
That’s likely why figures like Jack Dorsey and Wim Hof include ice baths in their morning routines, it helps them prepare mentally and physically for the day ahead.
The Best Ways to Incorporate Cold Therapy Into Your Routine
You don’t need access to a fancy cryotherapy chamber or live near an alpine lake to get started with cold therapy. There are several accessible options that offer many of the same benefits:
| Method | Duration | Ideal Frequency | Best For |
|---|---|---|---|
| Cold Showers | 30 seconds – 2 minutes | Daily or every other day | Beginners; mood boost; immune support |
| Ice Baths | 2–10 minutes at 10–15°C (50–59°F) | 2–4 times per week | Athletic recovery; inflammation reduction |
| Cryotherapy Chambers | 2–3 minutes at -110°C (-166°F) | 1–2 times per week | Pain relief; performance optimization |
| Naturally Cold Bodies of Water (lakes/ocean) | 1–5 minutes depending on temperature | A few times per week (with supervision) | Mental toughness; circulation improvement |
Start with contrast showers (switch between hot and cold water) then gradually extend the cold intervals as your body adapts. Consistency matters, but too much can become counterproductive. Think of it like strength training: beneficial when applied regularly but counterproductive if taken too far too fast.
Why Embracing the Cold Might Be Worth the Discomfort
The idea of choosing discomfort may feel counterintuitive in today’s comfort-optimized world. But leaning into brief moments of physical challenge (like standing under a stream of icy water) can unlock real physiological and psychological rewards.
The growing body of research supports what many practitioners have already discovered firsthand: Cold exposure therapy can help reduce inflammation, boost immunity, sharpen focus, improve mood, and build resilience, not just physically but mentally too.
No one’s saying you need to join a polar bear club tomorrow morning. But next time you reach for the hot tap, consider turning it just a little colder, for just a little while longer. Your future self might thank you for embracing the chill.