The Science of Cold Exposure and Why It Matters

Why Cold Works

Cold exposure has been used for centuries across cultures as a tool for healing and resilience. Modern research now confirms what practitioners have long known: deliberate cold stress activates a cascade of beneficial physiological responses that extend far beyond simple recovery.

When the body encounters cold, it triggers a sympathetic nervous system response that releases norepinephrine — a neurotransmitter linked to focus, mood, and energy. Studies show that even brief cold immersions can increase norepinephrine levels by up to 300%, with effects lasting hours after exposure.

The Inflammation Response

Chronic inflammation is at the root of many modern health issues. Cold exposure has been shown to significantly reduce inflammatory markers, particularly interleukin-6 and C-reactive protein. This anti-inflammatory effect is one reason athletes have relied on ice baths for decades.

At Formation, our cold plunge protocols are designed to maximise this anti-inflammatory response while keeping the experience accessible for beginners and advanced practitioners alike.

Cold Exposure and Mental Clarity

Beyond the physical benefits, regular cold exposure builds mental resilience. The practice of voluntarily entering uncomfortable conditions trains the prefrontal cortex — the part of the brain responsible for decision-making and impulse control.

Many of our members report that their cold plunge practice has become a cornerstone of their morning routine, setting a tone of discipline and focus that carries through the entire day.

Resetting Your Dopamine Baseline

Research from Dr. Andrew Huberman's lab at Stanford has highlighted cold exposure as one of the most effective tools for increasing baseline dopamine levels. Unlike caffeine or other stimulants that cause a spike followed by a crash, cold exposure produces a sustained elevation that can last for hours.

Getting Started Safely

If you're new to cold exposure, the key is progressive adaptation. We recommend starting with:

• Cold showers — ending your regular shower with 30 seconds of cold water
• Gradual temperature reduction over weeks
• Working with a coach to establish your baseline tolerance
• Combining cold exposure with breathwork for enhanced results

Our guided cold plunge sessions at Formation provide the ideal environment for both newcomers and experienced practitioners, with water temperatures precisely controlled and expert guidance available throughout.

Optimal Protocols

The current evidence suggests that 11 minutes of total cold exposure per week, distributed across 2–4 sessions, provides the majority of benefits. Each session should be uncomfortable but manageable — typically between 1 and 5 minutes depending on water temperature and individual tolerance.

Timing matters too. Morning cold exposure tends to produce the strongest wakefulness and mood-enhancing effects, while post-workout cold immersion should be carefully timed to avoid blunting the adaptive training response.