What Is Cold Exposure?

To develop lasting healthy habits, people need clear answers to three essential questions: What? Why? How? When these questions are addressed, even the most challenging habits become manageable.

Cold exposure, in essence, involves intentionally exposing oneself to low temperatures, which activates the body's fight-or-flight response. In response to the fear of hypothermia, the body produces adrenaline, dopamine, and other powerful neurotransmitters, equipping you with the necessary tools to combat life-threatening situations. Engaging in this practice for brief periods can lead to numerous health benefits, including:

• Boosting metabolism
• Enhancing mood and energy levels
• Improving immune function and cognitive abilities
• Promoting the breakdown of brown fat

Now, let’s explore why you should consider incorporating it into your routine.

1. Enhances Stress Resilience

Dr. Andrew Huberman has emerged as a leading voice in health and productivity discussions. A Stanford neuroscientist, he articulates complex scientific concepts in an easily understandable manner. In a recent podcast, he explained the rising popularity of cold exposure among entrepreneurs, highlighting its potential to increase one's tolerance to mental stress.

"Adrenaline is universal. There isn't a specific type for various scenarios, so we can improve and elevate our stress threshold."

By regularly practicing cold exposure, you can develop resilience across various stressors—physical, mental, and emotional.

2. Boosts Happiness Levels

While human emotions are complex, dopamine plays a crucial role in regulating mood. Low dopamine levels can lead to feelings of sadness and lethargy, while elevated levels result in positivity and motivation. However, high-dopamine experiences often come with crashes. Engaging in challenging activities, such as exercise or cold exposure, not only provides an immediate dopamine boost but also trains your brain to maintain a healthy baseline of this vital neurotransmitter.

3. Stimulates Brain Activity

If the thought of cold exposure doesn’t seem appealing, consider that there’s scientific backing for its productivity-enhancing effects. Research shows that overcoming challenges activates specific brain regions linked to higher motivation. A 2017 study involving mice found that winners of small challenges continued to succeed, irrespective of their physical attributes. Thus, when you confront the cold water of a shower, you not only conquer a mental hurdle but also set a positive tone for the day ahead.

4. Alleviates Inflammation

Humans are incredibly adaptable, often overlooking chronic discomfort until it is alleviated. Muscular inflammation can become a regular part of life, manifesting as minor aches or stiffness. However, persistent inflammation can negatively impact mood and overall health. Cold exposure has been shown to reduce inflammation and clear lactic acid, facilitating faster muscle recovery. This means more energy for activities you enjoy, while the cold water serves as a meditative practice.

How to Incorporate Cold Exposure

With a clear understanding of what cold exposure entails and its benefits, the next question is how to effectively integrate it into your routine. Here are some recommendations:

• Aim to practice in the morning to align with your body's natural energy cycles.
• Use cold exposure before workouts for performance enhancement or afterward for recovery—though it’s advisable to wait about eight hours post-strength training to maximize muscle growth.
• Dr. Huberman suggests aiming for a total of 11 minutes of cold exposure per week, broken into several sessions of 1 to 5 minutes each.

Taking ice baths at near-freezing temperatures is ideal, but cold showers can also suffice. Any temperature that encourages deep, deliberate breathing is beneficial. If you're not keen on monitoring time, consider counting to distract from the urge to exit early.

Final Thoughts: The Importance of a Strong Why

Motivation can often feel overrated. For me, the most compelling reason to adopt a habit is a strong ‘why.’ The simpler that reason, the easier it is to stick with it. I hope one of these four compelling reasons resonates with you and inspires you to explore the benefits of cold exposure.

Stay frosty!

In this video, Dr. Michael Mosley discusses the impact of cold showers on happiness and shares four habits that have significantly improved his health.

Watch this transformative experience as the creator documents the effects of taking cold showers for seven consecutive days and how it changed their life.