Just hang in there: what a cold plunge can do for you

The concept is as simple as it is uncomfortable: briefly immersing your body in cold water. Besides a mental exercise (proving to yourself that you can tolerate the discomfort), research shows that cold exposure also has measurable physical effects.

How the body responds to a cold stimulus has been a topic of interest for quite some time, particularly what happens in the blood, adipose tissue, and the nervous system. Cold gives us access to survival mechanisms we've traditionally been equipped with, but which we rarely use in our modern lifestyle.

Cryosauna

A cryosauna, also called a cryotherapy chamber, is a cabin where you briefly freeze yourself. In fact, you're there for a few minutes in temperatures between -100°C and -160°C. This bizarre cold stimulates your body to repair itself.

As soon as you step into a cryosauna, your blood vessels constrict. Your skin and limbs receive a temporary decrease in blood flow. As soon as you step out, these vessels expand again, sending a fresh supply of oxygen-rich blood to your muscles and the rest of your body. This helps you recover faster after exercise, reduces inflammation, and soothes muscle soreness. The cold also triggers the release of endorphins in your body. A growing number of athletes, including recreational athletes, swear by it after a strenuous workout. Studies are also underway to investigate other potential benefits, specifically for pain management and circulatory disorders.

What does science say?

The benefits of cold exposure appear to be primarily the following: reduced inflammation, activation of the immune system, and a boost to metabolism. Research shows that frequent cold exposure affects certain inflammatory substances and immune cells. It's also interesting that some of the body's white fat can be converted into so-called brown or beige fat ("browning"). This type of fat warms the body by burning energy and is considered a better way to regulate blood sugar levels and maintain overall energy balance.

Many effects are dependent on the individual and factors such as duration, temperature, and frequency of exposure. The authors of a 2015 article in Nature Communications exposed adults with type 2 diabetes to mild cold (16–17°C) daily for 10 days. Unlike previous studies, they didn't just look at a direct stress response, but rather at how the body actually adapts. The regular cold caused brown adipose tissue to work harder. This improved insulin sensitivity, especially in those with a poorer metabolism. All of this without extreme temperatures.

Regularity

A more recent study (Journal of Thermal Biology, 2025) set out to investigate how daily, brief immersion in water at approximately 14°C affects metabolism and blood sugar regulation in young, healthy volunteers. In this study, participants underwent fifteen to sixteen ten-minute sessions of cold water immersion. The researchers evaluated glucose processing and insulin sensitivity before and after the intervention. The results confirmed that such repeated exposure temporarily led to glucose intolerance and reduced insulin sensitivity, but also that these effects normalized after a week. Continuity therefore appears to be vital.

Mental effects and hormones

Exposure to cold water triggers stress responses, including increased release of norepinephrine and adrenaline. This is partly why many people feel sharper and sometimes happier after a cold-water swim.

People also experience temporary pain relief or a better mood. Cold doesn't immediately resolve depression or stress. But the body temporarily shifts to a different state, a kind of reset. This effect can be enhanced when combined with calm, controlled breathing.

How long and how often?

A generally accepted guideline is to schedule about 10 to 15 minutes of cold exposure per week. The idea is to divide this time into several short sessions, for example, two to four times a week. Stanford neuroscientist Andrew Huberman swears by such a protocol, for example.

The thinking goes, it's better to receive regular moderate stimulation than to push yourself to the limit sporadically. The body adapts to the situation when given enough time to recover. Exposure to the cold too often and too much can actually put your body under significant stress and achieve opposite effects.

How do I start?

Is all this completely new to you? Then a gradual approach might be best:

• Use cool water instead of ice cold
• Try it for 30 to 60 seconds at first, then shorter if necessary
• First increase the duration and then work towards a lower temperature
• Complete immersion causes a stronger reaction than a shower
• Try to breathe calmly and in a controlled manner
• If you feel dizzy or short of breath, stop

Short, controlled exposure is, for many, more effective than long or extreme exposure. And again, consistency is key.

For anyone recovering from illness: stay safe. Never enter cold, natural water alone or unprepared. Stop if you experience persistent and intense shivering or discomfort.

Is a cold shower enough?

A cold shower is an excellent starting point. You'll already be activating parts of your nervous system and building mental resilience.

A dip in icy water has a greater impact. You cool down much faster and experience a more intense physiological response. However, if a dip in icy water isn't possible, short winter walks or a lower thermostat are useful alternatives. You're vasing a buck or two as well.

Conclusion

Immersion in cold isn't a miracle cure, but it is one of the simplest ways to regularly challenge your body and mind. Regularity seems essential in the long run. With a careful and consistent approach, cold exposure can lead to increased energy, mental clarity, and a feeling of being more tolerant of discomfort. And perhaps, for many, the latter is the greatest benefit.