A quick look at what happens in your body during immersion — and how you’ll feel afterwards.
Circulation redirects to protect the core, then rebounds powerfully as you rewarm.
Immersion to the neck stimulates the vagus nerve, calming the nervous system.
The body releases a surge of dopamine and norepinephrine, boosting mood and focus.
Cold activates brown fat, and over time can convert white fat into metabolically active beige fat, supporting long-term metabolic health.
How You’ll Feel
Alert, clear, and refreshed
Calmer and more grounded
Muscles soothed and inflammation reduced
A natural euphoric lift — a powerful sense of being fully alive
Reduces inflammation and muscle soreness
Relieves pain and eases tension
Improves circulation and vascular health
Boosts mood, focus, and mental clarity
Strengthens immunity
Builds resilience to stress
Supports metabolism and fat regulation
A closer look at what research reveals about how cold-water immersion affects the body and mind.
How the body responds at a physical level.
Circulation & vascular health – Cold constricts blood vessels, driving blood to the core. As you rewarm, vessels expand, training the vascular system and improving elasticity.
Brown & beige fat activation – Neck immersion stimulates brown adipose tissue, which burns energy to create heat and regulate blood sugar. Repeated exposure can promote conversion of white fat into beige fat, improving metabolic efficiency.
Pain relief & inflammation – Cold slows nerve conduction and numbs pain pathways, easing acute injuries and some chronic pain conditions. It also reduces inflammatory markers, supporting joint and muscle recovery.
Immune support – Research shows regular cold exposure can increase white blood cell counts, strengthening resistance to infections.
What cold immersion does for the brain and mood.
Nervous system balance – Cold strongly stimulates the vagus nerve, helping shift the body from “fight or flight” to “rest and digest.” This slows the heart rate, lowers stress, and induces a parasympathetic state.
Mood & mental clarity – Cold immersion triggers a dramatic rise in dopamine and norepinephrine. These neurotransmitters improve motivation, focus, and mood stability — effects that can last for hours.
Meditative state – Focused breathing during cold exposure often leads to a calm, heightened awareness — many describe it as deeply meditative.
Cognitive function – Consistent cold exposure improves reaction times, attention span, and mental performance.
The bigger picture — how cold immersion supports lasting health.
Metabolic health – Cold improves insulin sensitivity, helping regulate blood sugar and lowering the risk of type 2 diabetes.
Stress adaptation – As a hormetic stressor, cold challenges the body in small doses, strengthening both mental and physical resilience.
Longevity & vitality – By training the cardiovascular system, balancing the nervous system, and reducing inflammation, cold immersion supports healthy aging.
Emerging research – Early studies suggest cold immersion may help regulate autoimmune and inflammatory conditions, though more evidence is needed.
Start small – 30–60 seconds is enough at first; increase gradually.
Neck immersion – Submerge to the neck to maximise vagus nerve stimulation and brown/beige fat activation.
Breathe steadily – Focus on slow, calm exhales to regulate your nervous system.
Time & temperature – Even 1–3 minutes in 10–15°C water can deliver benefits. Colder water = less time needed.
Frequency – 2–4 sessions per week is effective. Consistency matters more than duration.
Cold immersion is not suitable for everyone. Please avoid, or consult your GP first, if you have:
Heart conditions (arrhythmia, angina, recent cardiac events)
Blood pressure issues (very high, very low, or unstable)
Raynaud’s disease (cold-triggered circulation issues in extremities)
Other serious circulatory disorders
Pregnancy