Cold Exposure Raises Cortisol

Cold exposure raises cortisol. Here’s why that’s not the problem people think it is

One of the most common claims we see right now is that cold exposure raises cortisol and therefore should be avoided.

On the surface, that sounds reasonable. Cortisol is often framed as the enemy. Too much cortisol is linked to anxiety, burnout, poor sleep, and difficulty losing weight.

Here’s the part that often gets missed.

Cortisol itself is not the problem. Dysregulated cortisol is.

We know this personally. One of us lives with chronically high cortisol levels and has had to be far more intentional about how stress is introduced and managed. That experience is exactly why we take a cautious, individualised approach to cold exposure at Being Well Cold.

Cold exposure does raise cortisol. That part is true. But context matters.

Cold is an acute stressor. The cortisol response is short-lived. When applied in the right dose, followed by recovery, the body adapts. Over time, this can actually improve how the stress response is regulated rather than pushing it higher.

This distinction between acute and chronic stress is fundamental physiology.

Exercise raises cortisol.  

Fasting raises cortisol.  

Heat exposure raises cortisol.  

Yet no one argues that these tools are inherently harmful when used appropriately. Cold exposure belongs in the same category.

As Dr. Andrew Huberman has explained, short bouts of cold exposure trigger a temporary rise in stress hormones alongside a significant increase in norepinephrine and dopamine. Dopamine in particular supports motivation, focus, and mood regulation, with levels remaining elevated for hours after exposure.

The issue is not whether cortisol rises. The issue is whether the nervous system learns to come back down.

That is where dosage matters.

At Being Well Cold, we do not promote extreme or daily cold exposure as a default. We promote adaptation.

For most people, that starts far smaller than social media suggests.

Thirty seconds of cold exposure is enough to create a stimulus. Not five minutes. Not ice baths. Thirty seconds.

Done consistently, this gives the nervous system a signal without overwhelming it. Over time, as tolerance and regulation improve, exposure can be increased gradually. For many people, this might mean building towards one to two minutes, three or four times per week.

Not every day.  

Not forever.  

Not as a badge of toughness.  

This approach is deliberate.

When cold exposure is overused, stacked on top of poor sleep, under-eating, over-training, and life stress, it can absolutely contribute to fatigue and dysregulation. That is not a failure of cold. That is a failure of context.

This is where blanket advice becomes dangerous.

Cold exposure is not suitable for everyone. And even for those who benefit from it, the right dose will differ.

Think about it this way.

If ten people go to a running coach and say they want to run a marathon, they will not all receive the same training plan. Their starting point, injury history, stress levels, recovery capacity, and lifestyle will all matter.

The guide rails will be the same. Progressive overload. Recovery. Consistency.

But the dosage will be different.

Cold exposure works the same way.

The principles are consistent.  

Short exposure.  

Controlled breathing.  

Recovery.  

But the application must be individual.

For someone with chronically high cortisol, the goal is not to push harder. It is to train regulation. That might mean shorter exposures, fewer sessions per week, and a greater focus on how the body responds afterwards rather than how long someone stays in.

That is not weakness. That is intelligent stress management.

This is also why we consistently say that cold exposure should support your nervous system, not override it.

If cold leaves you feeling wired, exhausted, or unable to sleep, that is feedback. Not something to ignore.

Used properly, cold exposure can become a tool for improving stress resilience rather than adding to the load. But only when it is approached with respect for individual physiology.

The idea that everyone should plunge daily, for minutes at a time, regardless of context, is not supported by science. It is supported by content incentives.

Our position is simple.

Cold exposure is a tool.  

Like any tool, it can be used well or poorly.  

And like any form of training, the dose matters more than the drama.  

If you are curious about cold exposure but concerned about stress or cortisol, start small. Build gradually. Pay attention to how you recover.

And if you want clear, sensible guidance on how to do that, our free Cold Start Guide walks through exactly how we approach this at Being Well Cold, step by step.

Cold does not need extremes.

It needs understanding.