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More Than Our Story
Cold Exposure Therapy
Table of Contents
Cold exposure therapy has become increasingly popular among athletes, wellness enthusiasts, and people seeking a natural way to enhance both physical and mental resilience. I have an ice bath on my back deck that I use after intense workouts or whenever I want to feel revitalized. It doesn’t have to be an ice bath; any controlled cold exposure—whether a cold shower, a dip in an icy lake, or a visit to a cryotherapy chamber—can provide surprising health benefits when practiced safely.
Below, we explore what cold exposure therapy is, how it works, its potential benefits and risks, and simple ways to incorporate it into your routine.
What Is Cold Exposure Therapy?
Cold exposure therapy involves subjecting the body to cold temperatures for short, controlled periods. Common methods include:
- Cold showers
- Ice baths
- Outdoor cold-water swims, or dipping into a frozen lake
- Cooling packs
- Cryotherapy chambers
The goal isn’t to suffer; it’s to create a mild, manageable stressor triggering adaptive responses in the body.
How Cold Exposure Works
When exposed to cold, the body activates several physiological responses:
- Increased Circulation: Blood vessels constrict in the cold (vasoconstriction) and dilate again when you warm up (vasodilation). This process can improve circulation and support cardiovascular health.
- Activation of Brown Fat: Brown adipose tissue (brown fat) helps generate heat and burn calories. Cold exposure activates this metabolic tissue, which may support weight regulation.
- Hormonal and Neurological Benefits: Cold exposure stimulates the release of norepinephrine, a hormone linked to improved focus, reduced inflammation, and enhanced mood.
- Stress Adaptation: Regular exposure to discomfort builds resilience and trains the nervous system to handle stress more effectively.
Potential Benefits of Cold Exposure Therapy
- Reduced Inflammation and Muscle Soreness: Cold therapy can help calm inflammation, making it a popular choice for post-workout recovery.
- Improved Mood and Mental Health: Many people report increased mental clarity, better mood, and reduced anxiety or stress symptoms, due to the surge of endorphins and norepinephrine.
- Enhanced Immune System: Emerging research suggests cold exposure may stimulate specific immune responses and increase white blood cell activity, supporting overall immunity.
- Better Sleep: Cold exposure, especially earlier in the day, may help regulate the nervous system and improve sleep quality.
- Metabolic Support: By activating brown fat and slightly increasing calorie expenditure, cold exposure may support metabolic health.
Potential Risks of Cold Exposure Therapy
You should consult a healthcare provider first if you have:
- Cardiovascular conditions such as hypertension, heart disease, or cardiac arrhythmias.
- Raynaud’s disease or other vascular disorders.
- Asthma, COPD, or shortness of breath caused by cold exposure.
- Pregnancy.
WARNING:
Never force yourself to stay in the cold if you feel numbness, dizziness, chest pain, or confusion. These can be early signs of hypothermia.
How to Get Started Safely
- Start Small: Begin by incorporating a 10–30 second cold shower at the end of your regular shower. Aim to gradually increase the duration over the following days and weeks.
- Keep It Comfortable: Aim for discomfort, not shock or pain. Moderate cold is enough to trigger benefits.
- Focused Breathing: Slow, controlled breathing helps calm your nervous system and makes cold exposure more manageable.
- Limit Sessions: Beginners should aim for 1-3 minutes in cold showers and 1-3 minutes in ice baths, and always follow facility guidelines when practicing cryotherapy.
- Warm Up Slowly: Use gentle movement, warm clothing, or a room-temperature environment. Avoid very hot showers immediately after an ice bath.
- Stay Consistent: Short, regular sessions, 3-5 times per week, yield the best results.
WHO BENEFITS MOST?
Cold exposure therapy can be most beneficial for:
- Athletes seeking faster recovery from strain
- Individuals looking to boost mental clarity and stress resilience
- People looking to support and boost metabolic or immune health
- Anyone wanting a natural mood booster
Final Thoughts
Cold exposure therapy is a powerful tool when practiced safely and consistently. While it may be challenging at first, many people find that it becomes an energizing and grounding part of their wellness routine. As with anything, listen to your body, start gradually, and consult a professional if you have underlying health conditions.
SOURCES
- Cleveland Clinic, The Benefits and Risks of Cold Plunges, December 24, 2024
- Public Health Ontario, Cold Plunge Tanks and Pools, October 24, 2024,
- Healthline, The Risks and Benefits of Cold Plunges, May 1, 2024, Alysa Hullett, Medically reviewed by Darragh O’Carroll, MD
- Mayo Clinic Health System, Can Taking a Cold Plunge After Your Workout be Beneficial?, January 30, 2024, Andrew Jagim, Ph.D.
Daniel
Daniel is an extremely curious person, a wealth of random knowledge and facts. Extremely passionate about a vast array of interests ranging from health to history, science to athletics, everything culinary and the list goes on. Trust us, you would want to be on his team for Trivial Pursuit.
Daniel is also years into his battle with brain cancer. He experienced a seizure while on a Zoom call at work in late 2020 and quite literally, his life changed within minutes. After his operation he started to talk about his story but had always known it was more than just him. From then, More Than Our Story became a PROJECT that has evolved into the starting point it is today.
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