Ice Bath Protocols

Cold Plunge

Research Backed Ice Bath Benefits.

A short, sharp drop in temperature that trains the nervous system to stay calm under stress.

Cold water immersion at 2–15°C triggers a rapid rise in dopamine and norepinephrine, reduces post-exercise inflammation, and activates brown fat metabolism. The temperature, duration, and timing determine the outcome - alertness, recovery, or metabolic adaptation. These protocols match the clinical evidence to goals you can actually train toward.

11 mins/week of cold exposure activates brown fat & boosts insulin sensitivity (Søberg et al., 2021)

°C

Typical ice bath temperature for best results

Average dopamine increase after brief cold immersion
(Huberman Lab)

Boosting Energy, Sharpening Focus and Regulating mood
(Humberman Lab)

Embrace the Chill

Ice Bath Protocols.

The Søberg Protocol

FREQUENCY

11 min/week total, 2–3 sessions

TEMP

Near freezing water (~2–8°C)

TIME

2–5 min/session

GOAL

Brown fat activation, insulin sensitivity

Studied in year round Copenhagen winter swimmers. This is the minimum effective weekly dose, not a daily habit.

Søberg S et al., Cell Reports Medicine, 2021

The Alertness Protocol

FREQUENCY

1–3 min at 2–7°C

TEMP

2–7°C

TIME

1-3 mins

GOAL

Sustained focus & mood for hours, no crash

Brief, very cold exposure is linked to a lasting catecholamine surge, a 2.5x rise in dopamine and 5.3x rise in norepinephrine were seen after a longer, clinically supervised 1-hr, 14°C immersion. This shorter dose is a practical extrapolation, not the exact protocol tested, stop early if shivering becomes uncontrollable.

Frontiers in Sports & Active Living, 2025

The Recovery Protocol

FREQUENCY

Active recovery days only, not after every session

TEMP

12–15°C

TIME

5–8 min

GOAL

Soreness relief without blunting hypertrophy gains

AVOID

Right after strength training if hypertrophy is the goal DATA+15% muscle mass (control) vs +2% (cold), 12 wks

The source study used a colder, longer dose (10°C / 10 min) under lab conditions. This milder version is scaled for unsupervised use; the underlying finding, CWI right after lifting blunted long-term muscle mass, strength, and fibre size vs. active recovery, still applies directionally at this gentler dose.

Roberts LA et al., The Journal of Physiology, 2015

Reduced Inflammation & Swelling

Increased Alertness & Dopamine

Improved Circulation

Increased Mental Resilience

Learn More

Benefits of Cold Exposure, Shivering & Brown Fat

Dr. Andrew Huberman is a neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine. He is currently the creator and host of the globally top-ranked Huberman Lab podcast.

WATCH NOW

Cold Water Immersion: Neuroendocrine and Fat Browning Effects

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Cold exposure research has expanded rapidly over the past decade. Danish metabolism researcher Dr. Susanna Søberg spent a year studying year-round Copenhagen winter swimmers to find the minimum effective weekly dose. Neuroscientist Dr. Andrew Huberman has done the most to translate the catecholamine response into a usable protocol.

Key findings:

11 minutes/week of cold exposure activates brown fat and boosts insulin sensitivity
~2.5x rise in dopamine after brief cold immersion
Up to 5.3x rise in norepinephrine (catecholamines) over baseline

THE RITUAL IS SIMPLE

Heat. Cold. Repeat.

Protocols summarised from peer reviewed and published research (Laukkanen, Søberg, Roberts, Podstawski) and Huberman Lab. Individual results vary, and heat and cold therapy aren’t right for everyone. Talk to your doctor before starting a new protocol, especially if you’re pregnant or manage a cardiovascular condition.

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FAQs

What temperature should an ice bath be?

Most protocols use 2–15°C depending on the goal. Colder water (2–8°C) for shorter durations targets brown fat activation and alertness; milder water (12–15°C) for longer sessions suits post-training recovery.

How long should you stay in a cold plunge?

1–5 minutes for most protocols, up to 8 minutes for milder recovery-focused immersion at 12–15°C. Total weekly cold exposure of around 11 minutes is the minimum effective dose shown in research.

Is cold plunging bad for muscle growth?

It can be, if used right after strength training. Studies show cold water immersion immediately post-lift blunts long-term muscle mass and strength gains versus active recovery. Save cold plunges for separate recovery days.

How often should I cold plunge?

2–3 sessions per week totaling around 11 minutes is the researched minimum effective dose for metabolic benefits. Frequency can be adjusted based on the specific goal (alertness vs. recovery vs. metabolic adaptation).

Does cold plunging spike cortisol in women, or lower it?

Both, briefly then long-term. Cold water immersion causes an initial acute cortisol spike as part of the stress response, but studies show cortisol drops back down and stays lower for up to three hours after a session. Women may see a larger initial cortisol spike than men, particularly from very cold or under-recovered sessions - moderating temperature and duration, and avoiding cold plunges when already run-down, helps keep the response beneficial rather than an added stressor.

82%

(91)

12%

(13)

(2)

(3)

Did not fit the odin ice bath - however product & customer service was excellent

Part of the daily routine - we love it

We love our Tampere 4 Person Traditional Sauna. The delivery process was first rate. The unit was easy to unpack and assemble. The customer support was first rate as we learnt how to use the sauna correctly.

We use the sauna in the middle of the day to take advantage of solar power. The sauna sits nicely in the indoor pool area so that we have easy access to the shower, spa, pool and sauna.

The daily sauna experience is something we look forward to - pure relaxation. We feel more energetic and healthier since we've started using it.

We highly recommend Revel Saunas - great products, great service, great prices. I guess it's ice bath next.................

Hi Pete,

Thank you so much for the glowing review! We’re absolutely thrilled to hear how much you’re enjoying your Tampere 4 Person Traditional Sauna. It definitely sounds like the perfect setup, especially in your pool area! It’s wonderful to know it’s become a part of your daily wellness routine and that you’re feeling the benefits already. We truly appreciate your kind words about the product and service. An ice bath sounds like a fantastic next step. Thanks again for your support!

Revel in Wellness,

Absolutely love it!!

I have used my fair share of saunas and this is by far one of the simplest ones yet. Effortless and such a great design! Wish I had invested sooner… thanks for the customer service team for being so easy to deal with. I can’t wait to purchase my ice bath next!

Hi Kayla,

Thank you so much for the wonderful feedback! We’re thrilled to hear you’re loving your sauna and found it so simple and well-designed. It’s great to know our customer service team made the process easy for you too. We can’t wait to help you with your ice bath next!

Great product but some nuances

I love my sauna and use it 4 or more times per week. Still using it and it hasn’t lost its appeal even after 12 months. The sauna is still performing perfectly.
One downside is that I bought the 4 person sauna and it isn’t long enough to lie flat on the bench and if I had to purchase again I would get the 8 person size.
Also read the fine print. You do need 25 Amp power to the heater which needs to be installed by an electrician and buried 60cm which for me was more costly than expected as it required cutting through a section of concrete driveway.
I still love my sauna and would definitely buy it or a bigger one again if I ever move house.

Hi Burni,

Thank you so much for your thoughtful review! We’re thrilled to hear that your sauna is still going strong and getting plenty of use even after 12 months. We really appreciate you sharing your experience with the setup and sizing as well - it’s valuable feedback for future customers and for us as well. It sounds like you've made the most of your sauna despite the installation challenges, and we’re so glad it’s become such a well-loved part of your routine. If you ever decide to upgrade to the 8-person model down the track, we’d be more than happy to help. Thanks again for your support and kind words!

Great product

Great quality and works perfectly in the sauna. Keeps my head cool—highly recommend!

Hi Angus,

Thank you for your positive feedback on our Revel Sauna Hat! We are thrilled to hear that it is working perfectly for you and keeping your head cool. We appreciate your recommendation and hope you continue to enjoy using our premium heat shield in the sauna. Thank you for choosing Revel!

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Love it

Loving my sauna so far! It’s easy to use, super comfortable - I’m excited to get up in the morning and have my sauna time. A perfect size for fitting in my spare bedroom, and it looks great too.

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Cold Plunge Health Benefits.

Sauna

Cold Plunge

Contrast Therapy

Research Backed Ice Bath Benefits.

Ice Bath Protocols.

The Søberg Protocol

The Alertness Protocol

The Recovery Protocol

Learn More

Heat. Cold. Repeat.

Featured ice baths

FAQs

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