Cold Exposure Training: Benefits and Best Practices

The idea of stepping into an ice bath or ending your shower with cold water might not sound appealing at first. I get that. But after years of practicing and teaching cold exposure, I can tell you it’s one of the most powerful tools for building physical resilience, mental toughness, and overall health.

Cold exposure isn’t about proving how tough you are. It’s about teaching your body how to handle stress, regulate inflammation, and recover faster. When done correctly, cold training taps into your body’s natural survival mechanisms, and the science behind it is solid.

How Cold Exposure Affects the Body

When you expose your body to the cold, a series of physiological responses kick in. Blood vessels constrict, heart rate increases, and the nervous system becomes highly alert. It might feel uncomfortable, but that’s the point. Over time, your body learns to adapt and regulate stress more efficiently.

That’s why cold training isn’t just about the physical—it’s about strengthening the mind and the nervous system.

Health Benefits of Cold Exposure

Improved Circulation and Cardiovascular Health One of the benefits I notice quickly with clients is better circulation. When your body gets cold, your blood vessels contract and then expand as you warm up again. That cycle improves blood flow and strengthens your cardiovascular system. Studies support this, showing that regular cold exposure can improve vascular tone and support healthy blood pressure.

Reduced Inflammation and Faster Recovery Cold exposure has long been used by athletes for recovery. I’ve worked with people who say their post-workout soreness dropped significantly after they started cold plunging. That’s not surprising. Cold immersion reduces inflammation and muscle soreness by limiting the inflammatory response and helping prevent tissue damage.

Boost in Mental Clarity and Stress Resilience The cold is a form of stress, and learning to stay calm in that stress is training for the mind. Cold exposure stimulates norepinephrine, a neurotransmitter that boosts alertness and focus. People often report feeling sharper and more capable after just a few sessions. I’ve seen firsthand how regular cold training helps reduce anxiety and improve day-to-day stress management.

Immune System Support There’s a myth that cold makes you sick. But when cold exposure is done properly, it can actually support the immune system. A study in PLoS One found that people who took cold showers regularly had fewer sick days. That’s because the stress from cold prompts your body to produce more white blood cells, strengthening the immune response.

Increased Metabolism and Brown Fat Activation Cold exposure also boosts metabolism by activating brown fat, a special type of fat that burns energy to create heat. This kind of thermogenesis can help with metabolic health and insulin sensitivity. I talk more about this in A Practical Guide to Cold Training, because it’s a benefit people often overlook.

How to Get Started with Cold Training Safely

Start with Cold Showers If you’re just getting started, begin with contrast showers. Turn the water cold for the last 30 seconds of your shower. That’s it. From there, build up your time gradually. This helps train your nervous system and gives your body time to adapt.

Progress to Cold Water Immersion Once you’re comfortable, try a cold plunge. I recommend starting with water between 50 and 60 degrees Fahrenheit for one to five minutes. Focus on calm, nasal breathing. If you start to panic or feel numbness, get out and warm up. This is about controlled exposure, not suffering.

Use Outdoor Cold Exposure Another option is spending time outside in cooler temperatures without over-bundling. This teaches your body to regulate temperature naturally. I do this regularly in the fall and winter, and it’s a great way to build tolerance.

Pair with Breathwork Breathwork is the secret weapon. I always teach clients to pair cold training with proper breathing. Staying calm under cold stress is a skill, and breathwork helps regulate the nervous system. Whether you're using my approach or another method, slow nasal breathing helps reduce the stress response and makes cold exposure more manageable.

Clearing Up Common Myths

A few myths still float around:

• Cold exposure doesn’t weaken your immune system—it strengthens it when done correctly.

• You don’t need ice-cold temps to see benefits. Even moderately cold water or air can help if practiced consistently.

• This isn’t just for athletes. I’ve worked with people of all backgrounds who use cold training to build resilience and improve health.

My Approach to Cold Training

In A Practical Guide to Cold Training, I lay out a step-by-step process for integrating cold exposure into your daily life. My focus is always on safety, progression, and using the breath to stay in control.

My coaching programs build on this by offering personalized guidance. Whether you’re brand new or ready to push yourself further, I help you develop a routine that fits your body and your goals.

What sets my approach apart is how we combine cold exposure with breathwork, nervous system regulation, and practical daily habits. It’s not about breaking records. It’s about using cold as a tool for lasting physical and mental growth.

Ready to Get Started?

Cold exposure training isn’t about chasing extremes. It’s about becoming more adaptable. It builds real-world resilience, supports recovery, and strengthens both the body and the mind.

If you want to get started with a proven, science-backed approach, check out my book A Practical Guide to Cold Training and visit coomer website. to explore coaching options.

Start small. Stay consistent. And most importantly, breathe through it. The cold has a lot to teach you, if you’re willing to step in and listen.