Cold Exposure

Last Updated: March 11, 2025

Cold exposure is the practice of voluntarily exposing the body to temperatures that are colder than comfortable, triggers an adaptive stress response. This response is currently a topic of research for benefits on the mind and body.

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Cold Exposure is most often used for

What is cold exposure?

Any method of exposing the body to temperatures that are lower than comfort levels is sufficient for a cold exposure stimulus. However, due to differences in the abilities of water and of air to transfer heat, both the method and duration of exposure and the temperature determine how rapidly the body cools, which ultimately determines the physiological and psychological responses. Examples of cold exposure stimuli include being outdoors in the winter while wearing light clothing, cryotherapy, cold showers, and various forms of cold water immersion (CWI).[1] Of the various types of cold exposure, CWI has been the topic of the most recent body of research.

Note: Recent literature has tended to use the term “cryotherapy” as a more general, catch-all term for cold exposure. In the context of this page, we use cryotherapy in the more specific sense of whole-body cryotherapy, which involves sitting for 2 to 3 minutes in a chamber in which the air temperature is rapidly lowered to −100°C (−148°F) or lower using liquid nitrogen.[2]

What are cold exposure’s main benefits?

Cold exposure may have numerous benefits on the mind and body, and these benefits are currently under investigation. However, it is important to note that the way in which the stress from cold exposure interacts with various human body systems isn’t completely understood. More research is needed to determine whether certain effects are beneficial and in which populations or individuals cold exposure may be more or less appropriate.[1]

Cold exposure has been shown to have 5 primary benefits.

What are cold exposure’s main drawbacks?

Although cold exposure can potentially have benefits, it’s important to be aware that there also are significant potential risks. People who are overly sensitive to cold or who have Raynaud’s phenomenon — a disorder that causes blood vessels to inappropriately constrict in response to cold or stress — should consult with their physician before experimenting with cold exposure. Because people with Raynaud’s experience exaggerated blood vessel constriction in response to cold exposure, there is an increased risk of frostbite and/or hypothermia.

It’s also important to note that the potential drawbacks to cold exposure aren’t limited to people with health conditions that are worsened by cold conditions. The following potential drawbacks of cold exposure can affect anyone if the cold exposure stimulus is too long, too intense, or otherwise inappropriate for an individual’s level of experience and acclimation:[1]

  • Hypothermia: Prolonged exposure to cold temperatures can cause the body's core temperature to drop, leading to hypothermia, which can potentially be fatal without timely medical intervention.
  • Frostbite: Exposure to extreme cold can cause frostbite, which involves the actual freezing of skin and underlying tissues.
  • Cold shock: Sudden immersion in cold water can cause an involuntary gasp reflex also known as the "cold shock response", which can lead to drowning if the person is unable to swim or keep their head above water.[23][24]
How does cold exposure work?

The benefits and the risks associated with cold exposure are caused by the stress responses that it triggers, and cold exposure is both a physical and a psychological stressor.[25] Upon exposure to cold water, temperature-sensing ion channels in the skin called transient receptor potential (TRP) channels are activated, which transmit information to the brain through connected sensory neurons.[26] This causes the brain to increase the activation of the sympathetic nervous system (involved in regulating the “fight or flight” response), which triggers numerous physiological responses to deal with the cold.[18]

Immediately after entering uncomfortably cold water, the “cold shock response” is triggered, which causes gasping, hyperventilation, and increased heart rate and blood pressure. The peripheral blood vessels that supply blood to the limbs, hands, and feet also constrict to preserve the core body temperature.[27] As the core temperature begins to drop, skeletal muscles start to shiver, which creates significant amounts of heat through shivering thermogenesis.[1][3] With repeated cold exposure, shivering thermogenesis gradually diminishes, and the body relies more and more on nonshivering thermogenesis for warming.

What are other names for Cold Exposure?
Note that Cold Exposure is also known as:
  • Cold exposure
  • Cold therapy
  • Cold water immersion
  • Cryotherapy
  • Cold showers
Cold Exposure should not be confused with:
  • Heat Treatment
Dosage information

Benefits have been observed at 6°C degrees below comfort level, which is typically 16°C (60.8 ºF).

Greater metabolic losses are observed with greater intensities of cold exposure.

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Research Breakdown

🚧 Under Renovation 🚧

The information in this section is slated for renovation — it will soon be transformed into a more usable (and readable!) form in the coming months. As such, the text in this section may be out of date and not up to Examine’s current standards for writing style.

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