To safely practice cold exposure, it’s important to follow several guidelines in order to maximize potential benefits while minimizing risks. Cold water exposure protocols involve the parameters of temperature, duration and frequency. If you are new to cold exposure, don’t start with extreme cold — instead, gradually work up to colder environments. The water should be cold enough that you are uncomfortable and want to get out, but it is still safe to remain in for one to three minutes. Prioritize safety by having someone present if you are inexperienced or are going into particularly cold or icy water.

Generally, a water temperature of 55-60° F, or 12.77-15.55° C, is a good starting point for beginners. More experienced individuals might opt for temperatures down to the low 40s, always ensuring it’s done with caution. Avoid breathwork (such as cyclic hyperventilation) before entering cold environments, as this can alter your natural gasp reflex, which is crucial for maintaining safety in cold water. During cold exposure, use deep, controlled inhales and extended exhales to help maintain calmness.

The most effective type of cold exposure is cold water immersion that submerges the body up to the neck, including feet and hands. This method is the most effective at stimulating a healthy stress response in your nervous system and is the most common method of cold exposure used in scientific research. Although cold showers are not as effective as cold baths, they are still beneficial for those who do not have access to a cold plunge tub.