How Cold Exposure Can Turbocharge Your Brain Function & Learning

Cold plunges, or brief immersions in cold water, are known for boosting norepinephrine, a brain chemical linked to alertness and memory. This blog post explores whether doing brain-boosting activities like reading or learning right after a cold plunge can be effective, backed by science. We'll break down how it works, what the research says, and how you can safely try it yourself.  

The Science Behind Norepinephrine and Cold Exposure

When you take a cold plunge, your body reacts by releasing norepinephrine to help you stay alert and focused. This neurotransmitter is crucial for memory consolidation, the process of strengthening memories after learning. Studies show that cold water immersion can increase norepinephrine levels significantly, with effects lasting around 30 minutes after you warm up (Study: Plasma norepinephrine responses of man in cold water). This suggests there’s a short window where your brain might be primed for cognitive tasks.  

What the Research Says About Cognitive Performance

Research on cold exposure and cognitive function is mixed. Some studies, like a 2021 systematic review, found that cold exposure often impairs attention and memory, especially during prolonged exposure.

However, more recent studies on short-term cold plunges show promise. For example, a 2023 study found that a 5-minute cold plunge changed brain networks linked to positive emotions, which could indirectly boost cognitive performance. Another 2025 study suggested that frequent short immersions improved working memory and attention, hinting at acute benefits: Cold-water immersion found to boost cognitive function and reduce sleep disturbances.

Given this, it seems likely that within 30-60 minutes after a cold plunge, when norepinephrine is elevated, you could try activities like studying, reading, or practicing skills. Individual experiences may differ.

Practical Tips for Trying It Out

If you want to experiment, start with a short cold plunge (2-5 minutes) and ensure you’re in a safe, controlled environment. After warming up, try a cognitive task and see how you feel. Keep a journal to track your focus and memory—do you notice any improvements? Always listen to your body and avoid overexposure to prevent hypothermia.  

Scientific Basis for Norepinephrine Activation

Cold water immersion triggers a robust release of norepinephrine, as evidenced by multiple studies. For instance, a 1977 article in the Journal of Applied Physiology found plasma norepinephrine levels rising significantly during cold water immersion, with a transient peak post-rewarming, returning to basal levels within 30 minutes.

This aligns with a 2022 article from Found My Fitness, highlighting that CWI (cold water immersion) rapidly increases norepinephrine, setting off adaptive effects on brain function, including improved cognitive performance. A 2014 study in PLOS ONE monitored autonomic nervous system activity, including norepinephrine, during cold water exposure, reinforcing its immediate impact. These findings indicate that the cold shock response, characterized by increased norepinephrine, primes the brain for heightened alertness and cognitive engagement.

Duration of Brain Priming

Determining how long the brain remains primed after a cold plunge is complex, as direct measurements of brain norepinephrine levels are challenging in humans. However, plasma levels provide a proxy, with the aforementioned 1977 study suggesting effects may last around 30 minutes post-rewarming.

A 2023 study in Biology (Basel) measured brain connectivity immediately after a 5-minute CWI, noting enhanced positive affect and attention control, but did not specify duration Given the rapid reuptake and metabolism of norepinephrine, as described in a 2023 StatPearls article Physiology, Noradrenergic Synapse, its effects likely diminish within 30-60 minutes.

A 2025 PsyPost article on short, frequent CWI sessions improving cognitive function suggests acute benefits, but long-term studies (e.g., over weeks) complicate pinpointing immediate post-immersion effects. Given the 30-minute normalization of plasma levels, it seems reasonable that cognitive priming lasts within this range, though individual variability and further research are needed for precision.

Suitable Activities During Priming

Norepinephrine's role in enhancing arousal, attention, and memory consolidation, as detailed in a 2024 Verywell Mind article Norepinephrine: Function, Effects, and Uses in Medicine, suggests activities requiring focus and learning are most benefited.

A 2024 Stanford longevity article notes CWI increases norepinephrine, potentially improving mood and cognitive resilience, supporting tasks like studying, reading, or practicing skills.

A 2019 study in the European Journal of Applied Physiology found improved reaction time and working memory after repeated immersions, suggesting single-session benefits for similar tasks.

Activities leveraging attention control, as seen in a 2023 PMC study, include mental exercises, decision-making tasks, and emotional regulation activities. Given norepinephrine's memory-enhancing effects post-exposure, as inferred from a 2024 Mindflow Performance article, learning new information or memorizing could be particularly effective. However, activities requiring sustained physical effort might be less suitable if post-immersion shivering or afterdrop occurs, though this is less likely in controlled settings.

Level Up Your Cold Plunge and Sauna Sessions Today With GoPolar's Free Cold Plunge App

GoPolar is the go-to app for cold plunge and sauna enthusiasts. With GoPolar’s cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple watch and Garmin watch. After your plunge or sauna session, you can:

• Review your heart rate during a session
• See trends in the app with Apple Health data
• Track your scores in our leaderboard/community
• Find the best spots to cold plunge in your area

Download our cold plunge app for free today to level up your cold plunge and sauna sessions with our tracking features and the GoPolar community leaderboard.