The Science of Deliberate Cold Exposure
Written by Katie Pritchard
For centuries, deliberate cold exposure has been utilized for its potential health benefits, ranging from boosting immunity to enhancing recovery. Modern research continues to validate the extensive advantages of this practice. Deliberate cold exposure has been shown to:
Reduce inflammation
Boost metabolism
Relieve joint and muscle pain
Improve mood
Enhance focus
Build resilience to stress
Improve sleep quality
Support healthy aging
What Is Deliberate Cold Exposure?
Deliberate cold exposure refers to the controlled practice of exposing the body to cold environments, such as cold showers, ice baths, or cold plunges. Among these methods, full-body immersion up to the neck in cold water is considered the most effective. While the ideal temperature and duration vary by individual, colder water generally requires shorter exposure times. A safe starting point for most individuals is between 50°F and 60°F, with gradual progression to colder temperatures over time.
To derive benefits, aim for a total of 11 minutes of cold exposure per week, distributed across 2–4 sessions lasting 2–5 minutes each. It is crucial to prioritize safety, listen to your body, and adapt gradually to avoid any adverse effects.
The Biological Mechanisms
Cold exposure triggers key physiological responses that contribute to its benefits:
Norepinephrine Release: Enhances blood circulation, reduces inflammation, and elevates mood.
Dopamine Surge: Improves focus, motivation, and overall well-being.
Thermogenesis:
Shivering thermogenesis increases metabolic rate up to fivefold through muscle activity.
Non-shivering thermogenesis activates brown adipose tissue (BAT) to burn calories and improve metabolic health.
Hormetic Stress: Controlled exposure to stress builds resilience, enhancing both physical and mental adaptability.
In summary, deliberate cold exposure is a powerful, evidence-based strategy to promote health and longevity.
REFERENCES
Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S., & Mawhinney, C. (2022). Cold for centuries: a brief history of cryo therapies to improve health, injury and post-exercise recovery. European journal of applied physiology, 122(5), 1153–1162. https://doi.org/10.1007/s00421-022-04915-5
Kunutsor, S. K., Lehoczki, A., & Laukkanen, J. A. (2024). The untapped potential of cold water therapy as part of a lifestyle intervention for promoting healthy aging. GeroScience, 10.1007/s11357-024-01295-w. Advance online publication. https://doi.org/10.1007/s11357-024-01295-w