Cold Exposure: From Cold Showers to Ice Baths
How deliberate cold exposure can boost dopamine, improve recovery, and build mental resilience.
By MyProtocolStack
title: "Cold Exposure: From Cold Showers to Ice Baths" description: "How deliberate cold exposure can boost dopamine, improve recovery, and build mental resilience." date: "2025-01-08" category: "focus" author: "MyProtocolStack" readingTime: "5 min read"
Cold exposure has moved from fringe biohacking to mainstream wellness practice. Here's what the science actually says and how to implement it safely.
The Dopamine Effect
The most compelling benefit of cold exposure is its effect on dopamine. Research shows cold water immersion can increase dopamine levels by 200-300% - and this elevation lasts for hours.
Unlike caffeine or other stimulants:
- No crash afterward
- Sustained elevation (3+ hours)
- Builds stress resilience over time
The dopamine increase from cold exposure is comparable to cocaine - but through a healthy, sustainable mechanism that doesn't deplete your reserves.
How Cold Works
When you expose your body to cold:
- Norepinephrine surges: Increases alertness and focus
- Brown fat activation: Burns calories to generate heat
- Inflammation reduction: Helps with recovery
- Hormetic stress: Builds resilience
Getting Started
Don't jump into ice baths. Build tolerance gradually:
Week 1-2: End showers with 30 seconds of cold water Week 3-4: Extend to 1-2 minutes of cold Week 5+: Try dedicated cold showers (2-5 minutes) Advanced: Cold immersion (50-60°F water)
Never do cold exposure alone if you're new to it. Cold shock can cause gasping reflex and, in water, potential drowning risk. Start with cold showers where you can easily exit.
Timing Matters
For alertness: Morning cold exposure sets you up for the day For recovery: Post-workout cold can reduce inflammation (but may blunt muscle adaptation if done immediately) For sleep: Avoid cold exposure within 2 hours of bedtime
The Mental Game
Perhaps the biggest benefit is psychological. Deliberately choosing discomfort:
- Builds willpower and discipline
- Creates a sense of accomplishment
- Transfers to other challenging situations
- Proves you can do hard things
Protocol Recommendations
Minimum effective dose: 11 minutes total per week of deliberate cold exposure
This can be broken into:
- 2-3 sessions of 3-5 minutes each
- Daily 1-2 minute cold showers
- One longer session (10+ min) per week
The water should be cold enough to make you want to get out but safe enough to stay in.
Explore our Focus Protocols to find Cold Exposure for Alertness and other focus-enhancing techniques.