Cold Exposure for Parents: How Ice Baths Can Boost Energy & Resilience
When the alarm goes off at 5 am, and you roll out of bed and feel that pinch in your neck, your upper back aches, your ankles don’t move like they used to and you’re feeling a little foggy still from the sleep. If you’re like me, this was a feeling I was starting to just chalk up as “it comes with old age” and was just expecting it to be my new normal. As a Marine of 15 years and a dad to two young boys who love the outdoors even more than their mom, this made it harder to be as active as they needed me to be. Looking for a way to feel better, I started researching solutions and came across something gaining traction fast—Cold Exposure.
Cold-water exposure has long been associated with bravery and resilience. Ancient Scandinavians and Vikings believed that cold-water exposure purified their body and soul, enhancing not just physical strength but also mental resilience. As far back as 2500 BC, cold therapy was documented in the Edwin Smith Papyrus, one of the oldest medical texts, for treating pain, infections, and other ailments (Gianfaldoni et al., 2017). From early Middle Ages, through the 19th and 20th century, cold water immersion has been documented being used for physiological benefits as well as mental toughness benefits.
As science has progressed and techniques improved, research has confirmed that exposure to temperatures as low as 40° to 50°F for as little as one minute can lower inflammation by constricting blood vessels, reducing swelling (Allan et al., 2022). When exposed to cold, your body will work harder to maintain warmth, improving circulation and overall cardiovascular function. Additionally, cold exposure activates brown adipose tissue, which plays a key role in burning fat and generating body heat. Research suggests that activating brown fat through cold exposure may contribute to increased energy levels and fat loss (Jiang et al., 2022).
The physiological benefits alone are almost enough to make someone dive headfirst into an ice bath. But when you consider the mental benefits too, you can’t help but ask—what am I waiting for? There have been studies that suggest the enhanced mental resilience and grit from constantly forcing yourself to do something hard…. like jumping in a 30°F ice bath daily. Additional studies have shown that exposure to cold stimulates norepinephrine, which is responsible for boosting mood and focus while reducing stress. As a direct result of this, researchers have found that with the norepinephrine release, cold exposure also triggers a dopamine release, which can alleviate symptoms of depression.
Along with triggering powerful physiological responses in your body—cold exposure offers another surprising benefit: a built-in form of meditation. When you first step into the ice bath or turn the shower to cold, your instinct will be to tense up, gasp for air and fight the immediate discomfort. The key to unlocking its benefits from it is learning to breathe, embrace stillness, and find peace in the moment. Just as cold exposure forces us to find peace amid discomfort, scripture reminds us to “Be still, and know that I am God” (Psalm 46:10). The ability to quite the mind and trust in the process, whether in faith or physical endurance, builds true resilience.
You’re probably wondering—how can I get these benefits? When I first came across this bizarre idea in 2021, I started small—turning my shower cold for the last 30 seconds and gradually increasing it to a minute. I made this part of my routine and started enjoying it, it was better than coffee. At the time, I was running about four miles a day, and I started experiencing knee pain. I decided to try ice baths. At first, I used straight tap water, which was about 49°F. I only went in up to my chest and lasted 90 seconds to two minutes. Even in that short time, I noticed a difference in my knee pain.
So, what are you waiting for? Cold exposure isn’t just for elite athletes or ancient warriors—it’s a tool that any parent can use to boost energy, reduce stress, and build resilience. Whether you turn the shower to cold for 30 seconds or dive headfirst in an ice bath, the benefits are undeniable. You don’t have to dive in headfirst. Start small, stay consistent, and see how your body and mind respond. If you’re looking for a natural way to feel more energized, improve recovery, and strengthen your mindset, cold exposure might just be the game-changer you’ve been searching for. The hardest part is taking that first plunge—but trust me, it’s worth it.
References
Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S., & Mawhinney, C. (2022). Cold for centuries: a brief history of cryotherapies to improve health, injury and post-exercise recovery. European journal of applied physiology, 122(5), 1153–1162. https://doi.org/10.1007/s00421-022-04915-5
Gianfaldoni, S., Tchernev, G., Wollina, U., Roccia, M. G., Fioranelli, M., Gianfaldoni, R., & Lotti, T. (2017). History of the Baths and Thermal Medicine. Open Access Macedonian Journal of Medical Sciences, 5(4), 566–568. https://doi.org/10.3889/oamjms.2017.126
Jiang, S., Bae, J.-H., Wang, Y., & Song, W. (2022). The Potential Roles of Myokines in Adipose Tissue Metabolism with Exercise and Cold Exposure. International Journal of Molecular Sciences, 23(19), 11523. https://doi.org/10.3390/ijms231911523