How does cold water exposure affect the brain?

Cold exposure rapidly triggers the release of norepinephrine, a neurotransmitter that improves alertness, focus, and mood. Insights shared on the Huberman Lab podcast highlight that even brief cold exposure can heighten mental clarity almost immediately.

Does cold water therapy increase dopamine levels?

Yes. Research discussed by Dr. Andrew Huberman shows that cold exposure can significantly increase dopamine levels, with the effect lasting for several hours. This creates a long-lasting lift in mood, motivation, and energy without relying on stimulants.

How cold should the water be for benefits?

Cold water for deliberate cold exposure should feel uncomfortably cold but still safe. Huberman often suggests a range around 10–15°C (50–59°F) for many people, while emphasising that individuals can start slightly warmer and gradually progress as they adapt.

How long should a cold plunge last?

According to guidance shared on the Huberman Lab podcast, many people can benefit from about 11 minutes of cold exposure per week, split into several short sessions of roughly 1–3 minutes each. The key is to accumulate time across the week rather than focus on a single long plunge.

Can cold exposure help with inflammation and recovery?

Yes. Cold water therapy is widely used to reduce inflammation, support muscle repair, and decrease soreness after exercise. This is one reason athletes and active individuals often include cold plunges or cold showers in their recovery routines.

Does cold water therapy improve stress resilience?

Cold exposure acts as a controlled stressor for the body and nervous system. Each deliberate cold session trains you to stay calm, breathe steadily, and tolerate discomfort. Over time, this can improve stress resilience and how you respond to everyday challenges.

The Science of Cold Water Therapy: What Huberman Lab Reveals About Cold Exposure & Health Benefits

19 Jun

Written By Thomas Blackburn

Why Huberman’s Insights Matter

Over the past few years, the Huberman Lab podcast has become one of the most trusted sources for understanding how the body and brain truly work. When Dr. Andrew Huberman discusses cold exposure, he does so with the enthusiasm of a neuroscientist who wants people to feel better, backed by research that has inspired millions to embrace heat, cold, and powerful wellness rituals. Huberman often shares simple cold exposure protocols that elevate mood, improve stress regulation, and support overall health.

In this Huberman Lab episode, Dr. Andrew Huberman explains the mechanisms behind deliberate cold exposure and why cold water therapy has such powerful effects on mood and physiology.

Watch: “The Science & Health Benefits of Deliberate Cold Exposure” - Huberman Lab

The Science-Backed Benefits of Cold Water Therapy

Cold exposure activates a contrasting yet equally powerful cascade of benefits to heat.

1. Cold water may trigger a surge of norepinephrine

Within seconds of entering cold water, the body releases norepinephrine, boosting alertness, mental clarity, and mood.

2. A long-lasting dopamine rise

Huberman often highlights that cold exposure can elevate dopamine and the effects last for hours. This gives people calm, focus, and an energised mood without stimulants.

3. Reduced inflammation and faster recovery

Cold therapy supports muscle repair, reduces soreness, and enhances recovery, making it popular among athletes.

4. It trains stress-control mechanisms

Every plunge acts as mini “stress training,” strengthening your ability to stay calm during discomfort. This translates into better stress resilience throughout daily life.

Heat + Cold Together: The Power of Contrast Therapy

We have also written a blog about the health benefits of Sauna

This is where things get especially interesting.

Alternating between sauna and cold water creates a physiological contrast that may:

boost circulation
increase endorphins
activate multiple health pathways at once
train the body to shift smoothly between stress and relaxation
elevate mood and energy
promote deeper recovery

Huberman often emphasises that this hot–cold cycling is one of the most efficient wellness rituals available. It reflects what many traditional sauna cultures have practiced for centuries.

Bringing Heat & Cold Into Your Own Wellness Routine

If you’d like to explore how a handcrafted mobile sauna or outdoor retreat could fit into your lifestyle, you can browse our recent builds or get in touch to design your own custom wellness space.

Sometimes the most powerful health tools are the simplest ones. Warmth, cold, and the ritual between them.

And they’re closer than you think.

Explore Our Saunas

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Thomas Blackburn