In recent years, cold exposure therapy has gained attention not only among athletes and biohackers, but also within the mental health and wellness communities. While it might seem counterintuitive to voluntarily plunge into icy water or expose the body to freezing temperatures,
a growing body of evidence suggests that cold exposure can be a powerful adjunct to therapeutic practices for both mind and body.
Cold exposure involves deliberately subjecting the body to cold temperatures for short periods, typically through ice baths, cold showers, cryotherapy chambers, or natural bodies of cold water. The idea is not to induce suffering, but rather to activate the body’s adaptive systems
in a controlled and beneficial way.
Research and anecdotal reports have shown that cold exposure can significantly support mental health. One of the key mechanisms is the activation of the sympathetic nervous system and the release of endorphins, dopamine, and norepinephrine. These neurochemicals are
associated with improved mood, increased alertness, and reduced symptoms of depression and anxiety. Cold exposure also promotes resilience. When practiced regularly, it helps individuals build a tolerance to stress—a process called hormesis. This controlled, short-term stress can enhance the body’s ability to manage long-term stressors, making it a useful tool in treating anxiety disorders, PTSD, and chronic stress.
On the physical side, cold exposure reduces inflammation and muscle soreness, making it a common recovery tool for athletes. But its benefits extend further—it can help regulate blood sugar, improve sleep, support immune function, and even increase metabolism through the activation of brown fat. Chronic inflammation has been linked to a wide range of health issues, including autoimmune diseases and depression. Cold therapy’s anti-inflammatory effects can therefore play a role in integrative treatment plans for these conditions.
While cold exposure might seem like a purely physical challenge, the real transformation happens in the brain. The mental health benefits of cold therapy are rooted in powerful shifts in neurochemistry, stress regulation, and brain plasticity. Cold exposure triggers the release of
norepinephrine, a key neurotransmitter involved in focus, attention, and mood regulation. Studies have shown that norepinephrine levels can increase two- to five-fold during cold immersion. This surge helps sharpen mental clarity and boost energy levels. Emerging evidence suggests that cold exposure disrupts the default mode network, the brain system responsible for self-referential thinking, rumination, and mind-wandering. Overactivity in the DMN is commonly observed in depression and anxiety. Cold exposure, particularly to the face or neck (like with cold showers or breath-focused practices), stimulates the vagus nerve—a key player in the parasympathetic nervous system. Improving vagal tone has been shown to enhance emotional regulation, calm the body after stress, and support mental recovery.
Cold exposure is not a cure-all, but it can be a powerful complement to traditional therapies such as cognitive-behavioral therapy (CBT), talk therapy, medication, and mindfulness practices. When used mindfully and with guidance—especially for individuals with heart conditions or mental health sensitivities—it can support deeper healing and transformation.
In summary, cold exposure therapy taps into our body’s primal systems to boost resilience, clarity, and well-being. It offers a simple, natural, and surprisingly accessible way to enhance both physical and emotional health, making it a compelling addition to holistic therapy
approaches.
Always consult a healthcare provider before beginning any cold exposure regimen.
Written by Sophie Gengler, Master’s Level Graduate Student in Mental Health