Cold Exposure (Deliberate Cold Therapy)

What is Cold Exposure (Deliberate Cold Therapy)?

Brief immersion in cold water (50-59°F/10-15°C) to trigger norepinephrine and dopamine release, improve metabolism, reduce inflammation, and build mental resilience. 11 minutes total per week is the evidence-based minimum effective dose.

Is there evidence for it?

How do you do Cold Exposure (Deliberate Cold Therapy)?

1. 1.Start with 30-second cold finishes at the end of your regular shower; build to 1-2 minutes over 2 weeks
2. 2.Progress to dedicated cold showers (2-3 minutes at the coldest setting) or cold plunges if accessible
3. 3.Target: 11 minutes total per week across 2-4 sessions (e.g., 3 sessions of ~3-4 minutes each)
4. 4.Water temperature: 50-59°F (10-15°C) — cold enough to make you want to get out but safe to stay in
5. 5.End cold, NOT with a hot shower (Søeberg Principle: let your body reheat naturally to maximize metabolic effect)

How long does it take?

15-20 min/week.

Is it hard to start?

medium.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.