9 Dr Huberman Cold Plunge Tips & Tricks for Maximum Benefits

There’s no denying that cold plunges can be a shock to the system, but within that initial discomfort lies a world of benefits for both the body and mind. Whether you’ve taken the plunge before or are still on the fence, you can probably imagine what it’s like to ease into the icy water. The first moments of a cold plunge challenge your mental resolve, and your body’s instinct is to resist the cold. With consistent practice, cold plunges can get easier, and your body can adapt to the frigid temperatures, allowing you to reap the rewards of the process. The Huberman cold plunge can help you maximize these benefits. This article will explore the cold plunge setup of Huberman and how you can follow his protocol for a DIY cold plunge routine that can help you improve your mental and physical health. Of course, GoPolar’s cold plunge app can help you through the process. 

What is a Cold Plunge?

A cold plunge, also known as cold therapy or cold-water immersion, involves immersing oneself in cold water. This can take place in a:

• Lake
• Ocean
• Tank
• Pool
• Ice bath

The act of cold plunging is not new; references to the benefits of cold therapy date back to around 3500 B.C. 

Where Did Cold Plunges Come From? 

The term cold plunge is derived from the practice of cold plunging, which began with the use of cold water baths in ancient Greece. At that time, bathing was looked into broadly for the potential health benefits it might provide. Thermalism, which was well-known for its beneficial effects discovered by the ancient Greeks, utilized water at various temperatures to help ease muscle fatigue and other health ailments.

Complications such as skin disease and muscle and joint pain were among the first targets for cold and hot water therapy. However, its other benefits, such as being a tool for relaxation and socialization, were utilized much later, once the use of water became more common. Even Hippocrates and Plato, pioneers in modern medicine and philosophy at this time, were among the first people to study the effects of hot and cold water while documenting their benefits for scientific purposes.

Why Are Cold Plunges So Popular Right Now? 

There’s been something of a plunging renaissance. 

• Lizzo is doing it. 
• Hailey Bieber claims it helps with her anxiety. 
• Harry Styles posted a photo of himself submerged in an ice bath on tour last year. 
• Joe Rogan is a seasoned and memed cold plunger. 

But perhaps no one is more responsible for the rising interest in cold exposure than Andrew Huberman, the Stanford neuroscientist whose wildly popular podcast, Huberman Lab, is gospel among the biohacking crowd. According to Sturniolo, the clients who come to his facility to use the cold plunge “Mostly guys,” he says – almost inevitably mention Huberman, who did an episode on cold exposure in 2022.

The Science & Use of Cold Exposure for Health & Performance

When your body encounters cold water, it can be shocking, literally. Physiologists call this the “cold shock” response. Temperature receptors in your skin sense the frigid water, triggering the constriction of blood vessels in your extremities to preserve heat in the body’s core. This causes you to gasp for air and your heart rate to skyrocket.

“The first few moments after you enter the water, that’s probably the most dangerous part,” says Lee Hill, a former swim coach and exercise physiologist at McMaster University in Hamilton, Ontario. “If you’re not ready for the cold shock, it can be really, really dangerous.”

Mastering the Cold Shock Response: Breathing Techniques and Physiological Changes

Haman agrees that it’s a powerful response. In his work with the military and special forces of several nations, he coaches participants to exhale as they hit the water to counteract the primitive gasping response.

While the initial cold response increases heart rate and blood pressure, those changes reverse after several minutes. Known as the mammalian diving response, breathing, and blood pressure slow down to below-normal levels. It’s an ancient evolutionary response, and it’s been best studied in marine mammals that can dive to astonishing depths. Physiologists believe this response helps to conserve oxygen which is crucial when you’re holding your breath for long periods.

The diving response also helps conserve heat by pushing blood to the vital organs and away from the extremities. “We call this vasoconstriction, and it’s the first line of defense when you get cold,” Mercer says. 

The Dangers of Cold Water Immersion

Experts say that being in cold water is more dangerous than cold air. Mercer says that water conducts heat much more effectively than air, meaning that it can draw the heat from your body more quickly and efficiently. If you stay in any water below your body’s natural temperature for long enough, you can become hypothermic.

Mercer says a person’s size, metabolism, and body fat percentage all affect how long they can safely remain in cold water. 

The Science Behind Cold Water Immersion and Health

Andrew Hubarman is one of the preeminent voices in science today. His following has exploded in recent months and much of the media and mainstream attention around ice baths and cold therapy can be attributed to his coverage of the topic. To save you time listening to his 3-hour episode on the wonders of cold treatment, below is a summary of his cold therapy protocol and the benefits that you can gain from using an ice bath: 

How Cold Does the Water Have to Be? 

This is the most common question I hear, and it makes sense to ask. However, it is truly impossible to answer, as some people tolerate cold better than others. Aim for a temperature that evokes the thought, “This is really cold, and I want to get out, but I can safely stay in.” For some people, that temperature might be 60°F, whereas for others, 45°F.

Here is the key: the colder the stimulus (water immersion, shower, etc.), the shorter the time you need to expose yourself to the cold. One study showed significant and prolonged increases in dopamine when people were in cool (60°F) water for about an hour up to their neck, with their head above water. Other studies describe significant increases in epinephrine from just 20 seconds in very cold water (~40°F). The good news is that as you deliberate cold exposure more often, you will be more comfortable in the cold at all times and can start using colder temperatures with more confidence, just like exercise. 

How Cold Water Immersion Boosts Energy and Focus 

Deliberate cold exposure causes a significant release of epinephrine (aka adrenaline) and norepinephrine (aka noradrenaline) in the brain and body. These neurochemicals make us feel alert and agitated as if we need to move or vocalize during cold exposure. Colds cause their levels to stay elevated for some time. Their ongoing effect after the exposure is to increase your energy and focus, which can be applied to other mental and physical activities. 

How Cold Water Immersion Builds Resilience 

By forcing yourself to embrace the stress of cold exposure as a meaningful self-directed challenge (i.e., stressor), you exert ‘top-down control’ over deeper brain centers that regulate reflexive states. This top-down control process involves your prefrontal cortex, an area of your brain involved in planning and suppressing impulsivity. That ‘top-down’ control is the basis of what people refer to when discussing “resilience and grit.” 

Importantly, this skill carries over to situations outside of the deliberate cold environment, allowing you to cope better and maintain a calm, clear mind when confronted with real-world stressors. In other words, deliberate cold exposure is great training for the mind. 

Cold Water Immersion Enhances Mood 

While not true of every stress, cold exposure causes prolonged dopamine release. Dopamine is a potent molecule capable of elevating mood, enhancing focus, attention, goal-directed behavior, etc. Even short bouts of cold exposure can cause:

• Lasting increase in dopamine
• Sustained mood
• Energy
• Focus elevation

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10 Health Benefits of Cold Plunge Therapy

Cold plunge therapy is often linked to improved physical health and performance, but the psychological benefits are equally impressive. Cold plunging can also boost resilience, focus, and mood—traits that help high-achievers accomplish their goals.

Cold Plunge Therapy Offers Big Benefits For Physical Health

• Muscle recovery
• Inflammation
• Immune response

1. Cold Plunge Therapy Is Linked To Resilience

Research shows that regularly exposing the body to cold helps it adapt to stress. This process can build resilience and improve performance under pressure. 

2. Cold Plunge Therapy Can Help You Focus

Cold plunge therapy can help improve concentration and cognitive performance. According to Andrew Huberman, cold exposure stimulates the release of norepinephrine and dopamine, enhancing attention and memory. 

3. Cold Plunge Therapy Can Improve Your Mood

Cold plunge therapy can help combat depression and anxiety. Regular cold exposure significantly increases dopamine levels, elevating mood and improving mental health. 

4. Cold Plunge Therapy Can Boost Athletic Performance

Cold plunge therapy can help athletes recover faster and perform better. Research shows that cold exposure reduces inflammation and can help the body recover quickly after intense exercise. 

5. Cold Plunge Therapy Can Improve Immune Function

Cold plunge therapy may help reduce the incidence of illness. Research shows that regularly exposing the body to cold can increase immune function and help the body fight off infection. 

6. Cold Plunge Therapy Helps Regulate Dopamine

Regular cold exposure may help optimize dopamine regulation. Improved dopamine levels can enhance mood and support cognitive functions like focus and attention. 

7. Cold Plunge Therapy Activates The Sympathetic Nervous System

Cold plunge therapy activates the sympathetic nervous system, which increases alertness and arousal. This response may boost mood and help improve performance under stress. 

8. Cold Plunge Therapy Activates Brown Fat

Cold exposure activates brown adipose tissue (brown fat), which helps regulate metabolism and generate body heat. Increasing brown fat activity may boost energy expenditure and support weight loss. 

9. Cold Plunge Therapy Improves Exercise Recovery

Cold water immersion can improve recovery after exercise and reduce muscle soreness. This is especially true after high-intensity workouts. 

10. Cold Plunge Therapy Can Improve Mental Balance

Cold water therapy may help improve mental health by triggering the dive reflex, which can reduce heart rate and promote relaxation. 

Try GoPolar’s Cold Plunge App

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple 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

With our app, you can also 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.

Overview of the Daily Andrew Huberman Cold Plunge Protocol

Dr. Andrew Huberman recommends performing cold exposure in the morning. Also, don’t do it after strength training or hypertrophy training within six hours of your workout. Cold exposure can blunt muscle growth and strength adaptation. 

Find Your Ideal Cold Plunge Temperature and Duration

For cold exposure, a cold plunge, ice bath, or even a cold shower can be used. The temperature should be around 37°F to 55°F. 

• Start with a tolerably cold temperature and gradually lower it over a few days to avoid shock. 
• Aim for a duration of 30 seconds to two minutes. 
• Another approach is to immerse in warmer water (about 60°F) up to the neck for 45 to 60 minutes.

Safety First! 

Choose a cold temperature that’s uncomfortably cold but within your tolerance and safety levels, as it may vary from person to person. Start warmer than necessary and ease into the colder temperature over a few days. 

Build Your Cold Plunge Routine

Cold exposure can be done first thing in the morning or after exposure to sunlight. For optimal benefits, include it early in the day along with other morning routines. 

Dr. Huberman’s Recommended Protocol

11 minutes per week total, split between 2 to 4 sessions lasting 1 to 5 minutes each. If you are doing a cold-hot cycle with a hot pool or sauna, be sure to end with cold. Don’t towel off, try to dry naturally and shiver. Ideally use your ice bath first thing in the morning. If you do it too close to bed at night it will likely keep you up due to the adrenaline.

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9 Dr Huberman Cold Plunge Tips & Tricks for Maximum Benefits

1. Keep Moving!  Stop Building a Thermal Layer

The first tip from Dr. Huberman: Start off by moving your body as soon as you get into the cold plunge. “When you get into an ice bath, if you act stoic and still, what you’re actually doing is building up a thermal layer, kinda like a fortress for warmth. You’re not allowing the cold to seep in,” he explains. So if you’re operating from an ice bath perspective, instead of an expensive cold plunge, then the best thing you can do is to move during your ice bath. Don’t stay still. 

2. Cold Plunge to Increase Dopamine

Cold plunges can increase dopamine, a positive type of stress. Cold exposure leads to the prolonged release of dopamine, a potent molecule known for its:

• Mood-enhancing
• Focus-boosting
• Goal-oriented effects

Even brief periods of cold exposure can result in lasting increases in dopamine levels, leading to elevated mood, enhanced energy, and improved focus.

3. Cold Plunging Is the Best Method of Deliberate Cold Therapy

Dr. Andrew Huberman says cold immersion up to the neck is the best deliberate cold therapy you can do. “I’m going to make all of that very simple for you by saying that cold water immersion up to the neck with your feet and hands fully submerged will be the most effective. Second best would be a cold shower. Third best would be to go outside with a minimum amount of clothing, but of course clothing that is culturally appropriate, that would allow you to experience cold to the point where you would almost want to shiver or start shivering.” 

4. 11 Minutes Per Week Boosts Your Metabolism

Deliberate cold plunging gives you a better “furnace” when done 11 minutes per week. Your body has something called brown fat. It’s not the blubbery fat that you want less of. Dr. Andrew Huberman straight-up calls it healthy fat. There are a whole host of other benefits that he shares in the video above when doing deliberate cold exposure: 

• Improving resting metabolism 
• Improving blood lipid and insulin management profiles 
• Improving mental resilience and many more

5. Find Your “Cold” Temperate

There’s no perfect cold temperature for plunging, it should be uncomfortable to the point where you tell yourself, “I really want to get out.” If you’re in cold enough water where you are telling yourself that you want to get out, then that’s cold enough. 

There’s an important caveat though: You should feel safe.

6. Cold Plunging Reduces Fat (If You’re a Man)

Cold plunging reduced fat significantly. In his comment, he says, “This new study had subjects do 1 cold immersion and five cold showers per week. The men in the study experienced significant fat loss. The women did not. Both men and women experienced significant positive psychological shifts throughout the study. Those were stable changes and not just during the cold exposure.” 

7. The Søeberg Principle Helps You Optimize Cold Exposure Benefits

The Søeberg Principle is wicked cool (pun intended). The Søeberg Principle, developed by the deliberate cold researcher Dr. Susanna Søeberg, suggests a method to optimize the metabolic benefits of cold exposure: "End With Cold." This approach allows your body to reheat itself naturally after exposure to cold temperatures. 

Embracing shivering during or after cold exposure can further enhance the metabolic effects. Shivering triggers the release of succinate from muscles, activating brown fat thermogenesis. To increase shivering and maximize the benefits of cold exposure, follow this protocol:

• Avoid huddling or crossing your arms in or after coming out of the cold environment. 
• Refrain from vigorously towel drying your body; allow it to reheat and dry off naturally. 

Although challenging, adopting this protocol can lead to more substantial metabolic effects. While it may be tempting to take a hot shower and towel dry after cold exposure, it may limit the overall impact on your metabolism.

8. Put Your Face In

Huberman says he used to avoid putting his head in the ice bath until the very last second. But now he follows research that suggests that putting your face in the cold water at the beginning of the cold exposure session can activate your mammalian diving reflex. This reflex, in turn, activates the parasympathetic activity in the autonomic nervous system. 

According to Huberman, science speaks for:

• Lowering your heart rate
• Making you calmer
• Increasing your stress tolerance

He says this can also help you avoid headaches during your session, which some guys who don’t dip their noggin under experience from the temperature difference between their head and body.

9. Avoid After Hypertrophy Training

Avoid cold exposure for at least four hours after hypertrophy exercise. Six is even better, says Huberman. Hypertrophy training is any exercise that you do with the sole purpose of increasing your muscle mass instead of focusing on building strength. The anti-inflammatory effects of cold exposure can limit hypertrophy, which will reduce the effectiveness of your gain-building workout if you hop in an ice bath too soon.

Does a Cold Plunge Have Side Effects?

Hypothermia: The Silent Killer of Cold Plunging

Cold plunging sends your body into shock, and like a car crash, it can take a minute or two for your body to stabilize before you even realize you’re in trouble. When you plunge into cold water, your body temperature decreases, and your heart rate and blood pressure increase. Your body also goes hyperventilating, making you gasp for air. This is called the cold shock response, and it can be deadly. 

If you’re submerged during this period, you can easily drown before ever getting your breath under control. After the initial shock, your body conserves heat by sending blood away from your extremities to protect your core. This can cause a dangerous loss of agility and coordination. Within minutes, your body will begin to experience hypothermia, which can impair your ability to think clearly and move. Cold water immersion can trigger hypothermia faster than exposure to cold air because water draws heat away from the body 25 times faster than air. 

Cardiac Risks and Cold Plunging

Sudden exposure to cold water can cause a dangerous increase in heart rate and blood pressure that can be deadly for individuals with heart conditions. Cold water immersion can also be incredibly risky for people taking medications like beta blockers that lower heart rate and blood pressure, as these individuals may have a harder time acclimating to the shock of sudden cold water exposure. If you have a cardiac history, cold plunging isn’t for you. 

The Dangers of Cold Water Immersion

Cold water immersion is not the same as cold water swimming. Cold plunging is a sudden and rapid increase in body temperature that can be dangerous, even for well-conditioned athletes. And while some studies suggest that repeated cold water immersion can help with recovery and inflammation, others warn that it can be dangerous for individuals with cardiac history. 

Acclimating to Cold Water

If you’re new to cold plunging, it’s crucial to take steps to acclimate your body before you do a cold plunge. Try to spend time in cold lakes or outdoor water sources before temperatures drop. You can also take cold showers and gradually lower the temperature. Prior to getting in, you can also try to warm up your core with exercise. 

Never Go Cold Plunging Alone

You should never go cold plunging alone. Always have supervision or a partner who can help in an emergency.

Elevate Your Cold Therapy Experience with GoPolar

Our cold plunge app is the go-to resource and tracking app for people who like to do cold plunge and sauna. With GoPolar's cold plunge app, you can track your cold plunge or cold shower and your sauna sessions with your Apple 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

With our app, you can also 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.

Is It Recommended to Cold Plunge Later in the Day?

Cold plunge therapy is recommended to be done earlier in the day. The reasoning behind this is the rhythm of your core body temperature, which is at its lowest right before you wake up and then rises throughout the day. Early cold exposure can increase wakefulness and alertness, aligning well with daytime activities. Cold exposure can raise core body temperature, and if done very late in the evening, it could disrupt your ability to fall into deep sleep. 

Why You Should Avoid Cold Plunges Late In The Day

Dr. Andrew Huberman specifically recommends not doing cold exposure too late in the day to avoid disrupting sleep. A decrease in core body temperature is necessary for good sleep, and cold exposure late in the evening could raise body temperature at a time when it's supposed to be dropping. Dr. Huberman notes that while he has personally engaged in cold exposure late at night without it affecting his sleep, he acknowledges that this could be an issue for others. 

Cold Plunges and Sleep: Individual Differences Matter

Dr. Susanna Søberg, in a conversation with Huberman, suggests people should try cold exposure at different times of the day to determine what works best for them individually, as tolerance to the timing can be personal, similar to how some people can consume caffeine in the evening without it affecting their sleep.

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

GoPolar is a tracking app for cold plunges, cold showers, and sauna sessions. With GoPolar's cold plunge app, you can:

• Review your heart rate during a session
• See trends and track scores with Apple Health data
• Participate in our community leaderboard after your plunge or sauna session. 
• 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. 

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