My 60-day experiment with cold showers and ice baths led to some unexpected improvements in my energy, mood, and inflammation levels. What started as a challenge to test my mental fortitude turned into a practice I now incorporate into my weekly routine.
When I first heard about the potential benefits of cold exposure, I was skeptical. The idea of voluntarily subjecting myself to freezing temperatures seemed like unnecessary suffering. But after reading research on the potential benefits, I decided to put my comfort aside and give it a try for 60 days.
What is Cold Exposure Therapy?
Cold exposure therapy, also known as cold thermogenesis, refers to deliberately exposing the body to cold temperatures. This can take various forms, including:
- Cold showers (ending your regular shower with 30-60 seconds of cold water)
- Ice baths (immersion in water with ice, typically 50-59°F/10-15°C)
- Cold plunges (brief immersion in very cold water, often 35-45°F/2-7°C)
- Cryotherapy (exposure to extremely cold air in specialized chambers)
- Outdoor winter swimming
The practice has ancient roots in various cultures, from Nordic winter swimming traditions to Ayurvedic cold water therapies. In recent years, it's gained popularity through advocates like Wim Hof (the "Iceman") and a growing body of scientific research suggesting potential health benefits.
My 60-Day Cold Exposure Experiment
I designed my experiment to be progressive, starting with more manageable cold showers and gradually working up to ice baths. Here's how I structured it:
Phase 1: Cold Shower Adaptation (Days 1-14)
I began with 30 seconds of cold water at the end of my regular shower, gradually increasing to 2 minutes by the end of the two weeks. The first few days were genuinely shocking—my breathing would become rapid and shallow, and every fiber of my being wanted to escape the cold. But by the end of the first week, I was surprised to find the initial shock diminishing.
Phase 2: Cold-First Morning Routine (Days 15-30)
For the next two weeks, I started my mornings with a brief warm shower followed by 2-3 minutes of cold water. This was challenging, especially on days when I hadn't slept well or the weather was already cold. However, I began noticing significant energy boosts that lasted throughout my mornings.
Phase 3: Introduction to Ice Baths (Days 31-45)
I purchased a large container that could accommodate a seated position and began with 3-minute soaks in water chilled to about 55°F (13°C) with ice. I gradually decreased the temperature and increased the duration, working up to 5 minutes at around 50°F (10°C) by the end of this phase.
Phase 4: Consistent Practice (Days 46-60)
In the final phase, I settled into a routine of three weekly ice baths (5-7 minutes at 45-50°F) and daily cold shower finishes (1-2 minutes). This felt sustainable while still providing noticeable benefits.
My First Ice Bath Experience
I'll never forget my first proper ice bath. I filled the tub with cold water, added several bags of ice, and watched the temperature drop to 52°F. The moment of stepping in was one of the most mentally challenging experiences I've had. My body's immediate reaction was alarm—gasping breath, racing heart, and an overwhelming urge to get out. The key was focusing on controlling my breathing: slow, deep inhales and exhales. After about 90 seconds, something remarkable happened. The initial shock subsided, and I found myself able to be present with the sensation. Not comfortable, certainly, but manageable. When I emerged five minutes later, I experienced an incredible rush of energy and clarity that lasted for hours. That post-cold euphoria became something I actually looked forward to.
Surprising Benefits I Experienced
I tracked various aspects of my physical and mental state throughout the experiment. Here are the most notable changes I observed:
1. Improved Energy Levels
The most immediate and consistent benefit was increased energy. Unlike caffeine, which can sometimes leave me jittery, the energy from cold exposure felt clean and sustained. My mid-afternoon energy slumps became less frequent, and I found myself needing less coffee to stay alert during the day.
2. Enhanced Mood and Mental Clarity
After each cold exposure session, I experienced a noticeable mood lift that typically lasted several hours. This effect seemed to be cumulative, with my overall baseline mood improving throughout the experiment. I also found that my focus and mental clarity improved, especially following morning cold sessions.
3. Reduced Inflammation and Muscle Soreness
As someone who exercises regularly, I was pleasantly surprised to find that cold exposure significantly reduced post-workout muscle soreness. The anti-inflammatory effect was particularly noticeable in my knees, which had been chronically stiff for years.
4. Improved Stress Response
Perhaps the most unexpected benefit was how cold exposure seemed to recalibrate my stress response. Situations that would typically trigger anxiety began to feel more manageable. I believe this came from regularly practicing the ability to stay calm and controlled during the physical stress of cold exposure.
5. Better Sleep Quality
Though I didn't anticipate this effect, my sleep tracker showed improvements in both sleep quality and reduced nighttime wake-ups, particularly when I did cold exposure in the late afternoon (but not too close to bedtime).
The Science Behind Cold Exposure Benefits
While my experience is anecdotal, there's growing scientific interest in the effects of cold exposure. Here's what research suggests about the mechanisms behind some of the benefits:
Increased Brown Fat Activation
Unlike regular white fat that stores calories, brown adipose tissue (BAT) burns calories to generate heat. Cold exposure has been shown to activate and potentially increase brown fat, which may support metabolic health.
Hormetic Stress Response
Cold exposure is a form of hormesis—a beneficial stress that triggers adaptive responses in the body. This controlled stress appears to strengthen cellular resilience and stress management systems.
Norepinephrine Release
Cold exposure triggers the release of norepinephrine, a neurotransmitter and hormone that increases alertness, focus, and mood while reducing inflammation.
Vagus Nerve Stimulation
The controlled breathing we naturally engage in during cold exposure may stimulate the vagus nerve, promoting parasympathetic nervous system activity and improved stress resilience.
Reduced Inflammation
Multiple studies have shown that cold exposure can reduce inflammatory markers and modulate immune function. This may explain the improvements in recovery and joint comfort I experienced.
Practical Tips for Starting Cold Exposure
If you're interested in trying cold exposure therapy, here are some suggestions based on my experience:
Start Gradually
Begin with short durations (15-30 seconds) of cold water at the end of your normal shower. Gradually increase the time as your body adapts. Rushing into extended cold exposure can be unnecessarily uncomfortable and discouraging.
Focus on Breathing
The key to managing cold exposure is controlled breathing. When you first feel the cold, your breathing will naturally become rapid and shallow. Consciously shift to slow, deep breaths through your nose. This activates your parasympathetic nervous system and makes the experience much more manageable.
Be Consistent
The benefits of cold exposure appear to be cumulative. Regular, brief sessions are more effective than occasional long ones. I found that consistency was crucial for adapting to the cold and maximizing benefits.
Time It Right
Experiment with different times of day to find what works best for you. Morning cold exposure gave me energy for the day, while afternoon sessions (around 4-5pm) seemed to improve my sleep quality.
Safety First
Cold exposure is generally safe for healthy individuals, but it's important to be cautious:
- If you have cardiovascular issues, Raynaud's syndrome, or other medical conditions, consult with a healthcare provider before trying cold exposure
- Never do ice baths alone, especially as a beginner
- Limit initial ice bath sessions to 5 minutes or less
- Exit the cold immediately if you experience numbness, severe shivering, or confusion
My Ongoing Cold Practice
After completing the 60-day experiment, I've settled into a maintenance routine that feels sustainable for my lifestyle:
- 2-3 ice baths per week (usually 5-7 minutes at around 45-50°F)
- Cold shower finishes on non-ice bath days (1-2 minutes)
- Occasional outdoor cold swims when traveling to suitable locations
I find this frequency maintains most of the benefits I experienced during the experiment without becoming overly time-consuming or challenging to maintain. I've also found that I can increase the frequency during particularly stressful periods or when I'm experiencing inflammation from intense exercise.
Final Thoughts
Cold exposure has been one of the most surprisingly beneficial practices I've added to my wellness routine. What began as a challenge to test my mental toughness has become a practice I genuinely value for its physical and mental health benefits.
Like any wellness practice, cold exposure isn't a magic solution, and the benefits vary from person to person. But for me, the improved energy, mood, and inflammation reduction have been well worth the initial discomfort.
If you're curious about trying cold exposure, I encourage starting with brief cold shower finishes and seeing how your body responds. The temporary discomfort may lead to surprising benefits you hadn't anticipated.
Have you tried cold showers or ice baths? I'd love to hear about your experiences in the comments below.
Comments (9)
I've been doing the Wim Hof Method for about 6 months, including cold exposure and breathing techniques. The combination is powerful! I find the breathing exercises make the cold much more tolerable. My favorite unexpected benefit has been fewer winter colds - I used to get sick 3-4 times each winter, but I've only had one mild cold since starting this practice.
I tried cold showers for two weeks after reading about the benefits, but I just couldn't stick with it. The discomfort was too intense for me. Does it ever become enjoyable, or do you just get better at tolerating it? I'm wondering if I gave up too soon.
@Jenna - In my experience, it never becomes exactly "enjoyable" in the traditional sense, but there's a shift from dreading it to appreciating the invigorating feeling and the afterglow. Two weeks is right around when many people give up, but it's also when the adaptation starts to happen. Maybe try 20 seconds at first and very gradually increase? The post-cold feeling is what keeps me coming back!
Great article with balanced perspectives. As a sports medicine physician, I often recommend cold exposure for recovery, but with important caveats. The research is still evolving, and while the benefits you've described align with emerging evidence, it's crucial that people with cardiovascular conditions, Raynaud's syndrome, or certain autoimmune disorders consult their healthcare provider first. For healthy individuals though, the hormetic stress response can be quite beneficial.
I started cold showers a month ago after reading Wim Hof's book. The mental resilience aspect you mentioned has been the most surprising benefit for me. I find myself handling stressful work situations much better. One thing I'm curious about - did you notice any changes to your skin? My complexion seems clearer since starting.
@Olivia - Yes! I did notice skin improvements that I didn't mention in the article. My complexion became more even-toned and I had fewer breakouts. I think it might be related to improved circulation and reduced inflammation. Several studies have shown benefits of cold exposure for skin health, including increased blood flow to the skin after the initial constriction.
What temperature thermometer did you use to measure your ice bath? I've been trying to get the temperature right but I'm not sure if my kitchen thermometer is accurate enough for this purpose. Also, any tips on keeping the water cold for longer periods? My ice seems to melt fairly quickly.
@Marcus - I use a simple digital meat thermometer that I already had in my kitchen - it works perfectly! For maintaining the cold temperature, I've found that starting with colder water (straight from the cold tap) before adding ice makes a big difference. Also, keeping your tub in a cooler location (like a garage or basement rather than a warm bathroom) helps. Some people even add a small amount of salt to lower the freezing point, though I haven't tried that myself.
I've been dealing with chronic inflammation in my joints for years, and your comments about reduced inflammation caught my attention. Did you notice how quickly the anti-inflammatory effects appeared after cold exposure? Was it immediate or cumulative over time? I'm considering trying this as a complement to my current treatment.