Cold Exposure
Guided cold timer with breathing.
⚠️ Listen to your body. Exit if you feel dizzy, numb, or unwell. Not recommended for those with heart conditions.
Why it works
The Science of Cold Exposure
Cold exposure triggers the release of norepinephrine — a neurotransmitter that sharpens focus, elevates mood, and reduces inflammation. Levels can increase by 200–300% during cold immersion.
The initial cold shock activates your sympathetic nervous system, but with regular practice your body adapts, improving your ability to handle stress in all forms. This is called stress inoculation.
Cold water exposure also activates brown fat, increases metabolism, and has been shown to improve immune function. The combination of controlled breathing with cold exposure amplifies these benefits.
Research: Shevchuk (2008), Medical Hypotheses; Buijze et al. (2016), PLOS ONE; Hof Method research