Using Deliberate Cold Exposure for Health and Performance | Huberman Lab

About this video

Huberman discusses deliberate cold exposure for mental health, physical health and performance, covering showers, immersion, ice baths and other delivery methods, while repeatedly urging caution, gradual progression and consulting a physician, because temperature is a potent stimulus. He describes a peer-reviewed study in which people immersed to about the neck in water of about 60 degrees Fahrenheit, which he calls fairly tolerable, and experienced enormous increases in neurochemicals simply by extending duration. Huberman explains his own gauge, the walls method, and says he personally benefits from cold exposure three times a week, typically two to six minutes per session, averaging about 11 to 15 minutes total per week, adjusting temperature, duration or frequency as sessions get easier. He argues cold builds resilience, partly because it can be titrated, and he explains cold powerfully releases dopamine, elevating mood, energy and focus during and after exposure.

Key takeaways

• Huberman urges gradual progression and medical consultation before deliberate cold exposure.
• Huberman describes benefits in a study using water of about 60 degrees Fahrenheit with longer duration.
• Huberman says he personally does cold exposure three times a week for two to six minutes per session.
• Huberman explains cold exposure powerfully increases dopamine, supporting mood and focus afterwards.
• Huberman recommends adjusting temperature, duration or frequency as cold sessions become easier.

Episode details: published April 4, 2022 · 2M views · 2:15:09 long. Summary written by Self Growth Videos from the episode itself. The science and protocols described are Andrew Huberman’s, presented for education — not medical advice. Consult a qualified professional before changing your own health practices.

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