The practice of using cold exposure for therapeutic purposes dates back to ancient civilizations when the Spartans famously used cold baths to promote physical and mental resilience. In modern times, cold exposure — often referred to as cryotherapy — has been embraced for a variety of science-backed health benefits, from reducing inflammation to boosting mood and energy levels.[1]
The Science Behind Cold Exposure
In the words of cold exposure enthusiast Wim Hof, “There is still every reason for healthy people to take cold showers or swim outside in cold water. It gives you the feeling that you are alive.”
Cold exposure works by triggering the body’s natural adaptive processes, leading to a variety of physiological changes.[2] When exposed to cold, the body works harder to maintain its core temperature — a process that can improve metabolic rate, reduce inflammation, and increase endorphin levels.
Recent studies reveal that cold exposure impacts key neurotransmitters such as dopamine and epinephrine, stimulates the vagus nerve, and boosts metabolic function. These mechanisms work together to promote better emotional regulation, reduce cravings, and support overall well-being. Let’s take a closer look!
1. Boosting Dopamine and Curbing Cravings
Alcohol hijacks the brain’s reward system, leading to an artificial release of the pleasure-inducing neurotransmitter dopamine, which reinforces drinking behavior and makes it difficult to quit. Cold exposure has been shown to naturally increase dopamine levels in a more controlled and sustainable way.
One study found that exposure to cold water (as low as 14°C or 57°F) can increase dopamine levels by up to 250%, pointing to a natural way to elevate mood and reduce cravings.[3] The study examined how immersing young men in water at different temperatures (32°C, 20°C, and 14°C) for an hour impacted their cardiovascular and hormonal systems. At 32°C, the water had minimal thermal impact, but heart rate and blood pressure dropped significantly. At 20°C, the body’s core temperature dropped, and metabolism nearly doubled (93% increase), but the cardiovascular and hormonal responses were similar to those at 32°C, showing that mild cold alone didn’t dramatically alter these systems. At 14°C, however, was where the magic happened: noradrenaline (epinephrine) and dopamine levels surged by 530% and 250%, respectively. These findings suggest that water immersion triggers humoral (fluid-based) regulatory mechanisms, with the cold-induced effects driven primarily by the activation of the sympathetic nervous system responsible for the "fight-or-flight" response. And because dips in dopamine are responsible for much of the intensity of alcohol cravings, a natural way to boost this key neurotransmitter is a useful tool for anyone trying to drink less.
2. Increasing Alertness While Stimulating Relaxation
Cold exposure is the L-theanine (or “green tea”) of therapeutic techniques: it gives us a surge of energy while simultaneously calming our nerves. As we already know, cold exposure triggers the release of epinephrine, a hormone involved in the fight-or-flight response that contributes to heightened alertness and a surge of energy.[4]
However, a recent Scientific Reports study showed that cold exposure also stimulates the vagus nerve for relaxation.[5] The vagus nerve is a key part of the parasympathetic nervous system, responsible for regulating stress, heart rate, and digestion. This study explored how the “cold face test” (CFT) — a simple method that involves applying a cold stimulus to the face — affects the body’s response to acute psychosocial stress. Researchers induced stress in 28 participants using a mental arithmetic task under evaluative pressure while monitoring heart rate, heart rate variability (HRV), and cortisol levels to track their stress response. Participants who underwent the CFT showed significantly faster recovery after stress. Their heart rate and HRV metrics indicated increased parasympathetic nervous system activity. Moreover, cortisol levels — a marker of hypothalamic-pituitary-adrenal (HPA) axis activation — were significantly lower in the CFT group.
3. Boosting Metabolism Through “BAT Fat”
Last but not least, cold exposure impacts our metabolism through a process known as nonshivering thermogenesis. When exposed to cold, the body has to generate more heat to maintain its core temperature, which leads to increased energy expenditure. This boost in metabolic activity helps burn calories and can — at least in theory — stimulate the conversion of white fat (which stores energy) into brown fat (which burns energy to produce heat).
We now know that this is indeed what happens. A 2019 study published in Nature confirmed that cold exposure activates brown fat, increasing metabolic rate and improving insulin sensitivity.[6] Brown adipose tissue (BAT), often called the body's "heat engine," helps generate warmth by burning stored fat when exposed to cold. This study used advanced MRI techniques to observe how BAT in healthy young men reacts to being cooled just above their shiver threshold. Interestingly, areas of BAT rich in fat showed a significant decrease in fat content, likely due to fat being broken down for energy. Meanwhile, regions with less fat content absorbed more lipids, likely replenishing their energy stores.
The findings also revealed that BAT doesn’t act alone — other tissues, such as nearby muscles and subcutaneous fat, showed subtle lipid changes during cooling, hinting at a coordinated metabolic effort. Using personalized cooling protocols and non-invasive imaging, the researchers uncovered BAT's potential role in regulating energy balance, which could have implications for managing weight and metabolic health, especially for those healing from alcohol’s negative effects on metabolism.
Integrating Cold Exposure Into Your Routine
Incorporating cold exposure into your daily routine is well worth it, but it’s important to approach it safely.
- Start with cold showers. Start with cold showers. One of the easiest ways to begin cold exposure is by incorporating cold showers into your daily routine. You can start by ending your normal warm shower with 30 seconds of cold water. Gradually increase the time spent under cold water as your body adapts with each session, aiming for 2-3 minutes of cold exposure each day.
- Try ice baths or cold water immersion. For a more intense experience, consider cold water immersion in a bath or natural body of water, such as a lake or ocean (as long as it’s cold). Start with short durations, such as 1-3 minutes, in cold water (around 50°F or 10°C) and work your way up as your tolerance increases.
- Consider outdoor exposure. In colder climates, spending time outdoors in minimal clothing can also provide the benefits of cold exposure. Start with short sessions, and dress appropriately immediately afterward to avoid hypothermia.
- Use breathing techniques. To make cold exposure more manageable, try pairing it with controlled breathing techniques such as Wim Hof breathing. This method involves deep, rhythmic breathing, which helps oxygenate the body and reduce the shock of cold exposure, making it easier to adapt and stay calm. In fact, Wim Hof can withstand extreme cold temperatures just through this breathing technique alone!
Consistency is key in this process. Regular cold exposure is more effective than sporadic sessions, as the body adapts over time to the repeated stimulus.
Potential Risks and Precautions
While cold exposure offers a wide range of health benefits, it doesn't come without risks. Those with cardiovascular conditions should seek professional guidance before attempting cold exposure as the shock of the cold temperature can increase blood pressure temporarily. It’s crucial to consult with a healthcare provider before starting any form of cold exposure, particularly if you have heart issues, hypertension, or respiratory problems.
Summing Up
Cold exposure offers a compelling pathway to leverage the body's natural responses, bringing both mental and physical health benefits. It’s a valuable tool to explore as you change your relationship with alcohol and continue adding practices to your routine that enhance your overall health.
