Cold exposure
Deliberate short exposure to cold water or air, used as a stress and recovery practice.
What is it?
01Cold exposure means deliberately spending a short time in the cold. Common forms include cold showers, ice baths, cold plunges and swimming in cold water.
It has become very popular as a wellness practice, often promoted for stress, energy, mood and recovery. Research is growing around its effects on mental health, but it's still early.
What may it help with?
02People often explore cold exposure when they feel flat, burnt out or stuck, or want a practice that helps them feel more alert and resilient. It's commonly explored for feeling numb, burnout, chronic stress and feeling stuck.
Most research so far has been in healthy adults. It hasn't been well tested as a treatment for mental health conditions, and reviews focused on mental health are still underway.
How does it work?
03When you first enter cold water, your body has a "cold shock" response. You may gasp, breathe quickly, and feel your heart rate and blood pressure rise as your stress system switches on. The idea behind cold exposure is that choosing a short, controlled dose of this stress, and then recovering from it, may help your body become better at handling stress over time. There may also be effects on inflammation, sleep and how alert you feel.
Researchers are still working out how and why these effects happen, and how long they last.
What does the evidence say?
04Cold exposure is an emerging practice with limited, mixed evidence.
A 2025 Australian review included 11 studies with 3,177 healthy adults using cold baths or showers at 7 to 15°C, for anywhere from 30 seconds to two hours. It found:
- stress was lower 12 hours after cold water immersion, but not immediately, or at 1, 24 or 48 hours
- inflammation rose immediately and one hour afterwards
- in one study, people who took cold showers had 29% less sickness absence from work
- some improvements in sleep quality and quality of life, but not in mood
The authors say the evidence is limited by the small number of randomised trials, small samples and a lack of diversity, and that more research is needed on safety.
A 2017 review looked at cold water as both a hazard and a treatment. It highlighted cold water immersion as a precursor to drowning, cardiac arrest and hypothermia, and concluded that the evidence for claimed benefits varies, with some claims still resting on anecdote.
What does a session or practice look like?
05Cold exposure can be as simple as finishing a warm shower with a short burst of cold water. Many people start with 15 to 30 seconds and build up slowly.
Other forms include ice baths or cold plunge pools, often at wellness centres, and cold-water swimming, sometimes with a group.
In the research, water temperatures ranged from 7 to 15°C, and many exposures were short. After cold exposure, warm up gradually with dry clothes, movement and a warm drink.
Risks and considerations
06Cold exposure carries real physical risks, so it's important to approach it carefully.
- Cold isn't calming for everyone. Cold exposure deliberately switches on the stress response. Some people find that sharpening and settling. Others find it tips them into anxiety, panic or a racing mind that carries on well after they've warmed up. If you live with anxiety, panic attacks or trauma, check with your doctor or health professional first.
- Cold shock can be dangerous in water. The sudden gasp and rapid breathing can make it easy to breathe in water. Enter slowly, keep your head above water, and never swim alone in cold open water.
- It places strain on the heart. Cold water can trigger heart rhythm problems. If you have a heart condition, high blood pressure or circulation problems, or are pregnant, speak with your GP before trying it.
- Hypothermia is a risk with longer exposure. Get out and warm up if you're shivering strongly, feel numb or clumsy, or feel confused.
- Avoid alcohol and drugs before or during cold exposure.
- Be wary of big claims. Research is still early. Be cautious of products or programs promising dramatic results.
- Be kind to yourself. If you notice yourself using cold as a way to punish yourself or to push through emotional pain, please talk with someone you trust or a health professional.
- It isn't a treatment on its own. If you're living with ongoing anxiety, depression, trauma symptoms or feeling shut down for long periods, please speak with your GP or a mental health professional.
SOURCES 1. Tipton, M. J. et al. Cold water immersion: kill or cure? Experimental Physiology, 2017. https://doi.org/10.1113/EP086283
Questions to ask a practitioner
07- For your GP:
- Is cold exposure safe for me, given my health and any medications I take?
- Are there warning signs that mean I should stop?
- For an instructor, group or wellness centre:
- What safety and first aid training do your staff have?
- What water temperatures and time limits do you use for beginners?
- Is someone supervising at all times, and what happens in an emergency?
- How do you help people warm up safely afterwards?
You’ve read about it. Now what can you actually do?
You don’t need to have the perfect plan. Choose the next step that feels most useful for where you are right now.
Always speak with a qualified health professional before starting something new. If you are struggling right now, find immediate support.
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This is educational information. It is not a recommendation that this approach is right for you. Always speak with a qualified health professional.
