Embracing the Cold: How Cold Exposure Training Can Help You Handle Stress
We live in New York City. Our nervous systems are FRIED! The rent is too dam high, your boss always demands more, the sirens are constant, the street is literally shaking all the time from the sheer energy. Peace and New York are not synonymous words, but add in an election, perhaps the most important of our lifetimes and your guaranteed to be feeling it.
All of this shit is heavy! It keeps our minds racing and bodies tense. Building a practice that helps deal with this is vital.
For me I have two primary sources. Believe it or not both add to my stress. One of them is obvious, building strength and mobility in the gym. The other - cold exposure — although I have been putting myself in freezing bodies of water for as long as I can remember it has only been the last 10 years that I have been doing it as part of a mindful practice. In that time it has become a powerful tool for building resilience and managing stress. Let’s dive into why the cold can be your unexpected ally in facing life's demands.
For as long as I can remember., my cousins and I swim on Christmas day.
What is Cold Exposure Training?
Cold exposure training involves intentionally exposing the body to cold temperatures, often through methods like ice baths, cold showers, or swimming in cold water. This isn’t new; people in cultures around the world have been embracing the cold for centuries. But in recent years, science has caught up with what many ancient practices suggested: cold exposure can profoundly impact both body and mind.
The Science of Cold on Stress Response: It’s just a sensation!
When you immerse yourself in cold water, your body activates the sympathetic nervous system, spiking your adrenaline and cortisol levels for a brief period. Essentially, your body goes into a mini "fight or flight" mode. However, unlike chronic stress, this controlled cold exposure has a beginning and an end. This temporary stressor teaches your body and mind how to deal with intense sensations without spiraling into panic or overwhelm.
Over time, this exposure has been shown to enhance resilience. Studies have found that regular cold exposure can lower resting cortisol levels and increase dopamine, a neurotransmitter linked to feelings of reward and motivation. Essentially, this training helps your brain learn to keep calm, even when your body is sending stress signals.
There is a beautiful power to just recognizing it as a sensation, recognizing that it sucks but also knowing that you will be fine.
10 years ago, as cold exposure training was getting popular I spoke with the Post about my experiences with it. Click the photo to see the article.
Building Resilience: It’s just a sensation
There is a beautiful power to just recognizing it as a sensation, recognizing that it sucks but also knowing that you will be fine.
The mental strength and resilience this builds is profound. It’s no small feat to willingly step into an ice bath or turn the shower dial to cold. But in that act, we learn to accept and process discomfort. Each exposure is a small victory, reinforcing the idea that we are capable of enduring more than we might have thought. As our tolerance for cold grows, so does our ability to handle other challenges with steadiness and calm. Remember it’s just a sensation!
Practical Benefits: The Endorphin Boost
Beyond resilience, cold exposure offers a rush of endorphins. When you step out of a cold shower or ice bath, there’s often an immediate mood boost—your body warms up, and a surge of “feel-good” chemicals brings a sense of relief. This natural high can replace that cup of coffee or provide a mental reset after a long day. Although I am not a big fan of chasing endorphins and prefer the long term benefits I can guarantee you will feel energized, clear-headed, and more positive after a decent dunk in the cold.
Breathe:
The peace you and presence you can achieve by breathing into the sensations is unmatched with anything else I do.
The most important aspect of all of this stuff is to learn how to breath under stress. Both a function of the autonomic (unconscious control) and somatic (conscious control), the breath is our gateway to the subconscious. When you initially feel the cold pierce your skin like a thousand tiny daggers you want to gasp and hyperventilate but as soon as you focus on the breath, you allow yourself a sense of control. Embrace the suck and breath. The presence you will feel will out way any momentary discomfort.
How to Get Started with Cold Exposure
If you’re intrigued but a bit apprehensive, start small. Here’s how to ease in:
Cold Showers: Finish your shower with 30 seconds of cold water, gradually increasing to 2-3 minutes over time. Eventually you may even want to jump right into a cold shower you animal you!
Ice Baths: Fill your bathtub with cold water and add ice. Start with just a few minutes and work your way up. Honestly way too much work but worth it once in a blue.
Cold Plunge Pools or Natural Bodies of Water: If you’re feeling brave, find a local cold plunge pool or a safe place in nature to dip in. Just be sure to follow safety guidelines. This is my preferred mode of exposure. I also combine it with extreme heat. Generally spending 10-20 minutes in over 200 F followed by as long as feels right in the cold.
Just don’t try be hero. Cold exposure isn’t about suffering but about inviting manageable discomfort into your life. At the bathhouse I go to multiple times a week I always see people getting competitive about how long they are in the cold for. It’s hilarious and utterly pointless. Your goal is not to prove how tough you are by giving yourself hypothermia. The goal is to open up a line of communication with your body and sensation. For me, some days my body will allow me to sit for minutes, others it won’t. I never set a time or a goal but just FEEL. Pay attention your body will tell when enough is enough.
My happy place!
Conclusion
Cold exposure training is a powerful, science-backed way to build resilience and manage stress. Over time, this practice can train your mind to remain calm, even in challenging circumstances.
It’s not for everybody, but it might be for you. And ultimately any thing that help Breath and stay calm is a winner in my book.