What temperature and time should I use for cold exposure?

Common practice for beginners is water at ~50–59°F (10–15°C) for 1–3 minutes, 1–3 rounds, building gradually. Advanced users may use colder temps (39–50°F / 4–10°C). Always prioritize safety and warm up fully after.

How hot and how long for sauna?

Typical dry sauna ranges ~175–195°F (80–90°C) for 10–20 minutes per round, 1–3 rounds. Many aim for a weekly total of ~60–90 minutes. Hydrate well and exit early if dizzy or unwell.

Is contrast therapy (cold → heat) safe?

Alternating cold and heat can feel great, but transitions can stress the cardiovascular system. Use gradual transitions, avoid if you have medical contraindications, and consult a clinician if unsure.

Can cold or sauna replace treatment for addiction?

No. These tools can support routines, mood, and self-regulation, but do not replace professional care. If substance use causes harm or distress, seek licensed help alongside supportive habits and community.

Cold & Heat Exposure — Protocols, Safety, and Addiction Support

Why cold & heat can help

Cold and heat exposure are forms of voluntary, short-term stress. Used wisely, they can lift mood, improve sleep for many people, and train your ability to do the right thing when it’s uncomfortable. You don’t need extremes to benefit—just a clear plan, short exposures, and steady repetition.

How “doing hard things” helps addiction goals

When you voluntarily do something difficult (like stepping into cold water or sitting in a hot sauna and staying calm), your brain practices top-down control and stress regulation. Over time, that practice can translate to other moments where urges arise—making it easier to pause, choose a replacement behavior, and hold a boundary. You’re building a general skill for self-regulation, not just tolerating temperature.

Cold exposure: options & protocols

Good entry points

Cool-shower finisher: End your normal shower with 15–30 seconds of cool water. Add 10–15 seconds per session up to ~1–2 minutes.
Cold shower: 1–3 minutes total at a cool/cold setting you can breathe through steadily.
Ice bath / plunge: Start near 50–59°F (10–15°C) for 1–3 minutes; build gradually before going colder or longer.

Time & frequency

Per session: 1–3 minutes (beginners) or multiple short bouts with full re-warm between.
Per week: Many aim for a conservative total of ~10–15 minutes across the week.
Breathing: Keep breathing calm and rhythmic; avoid breath holds under water.

Temperature

Beginners: 50–59°F (10–15°C).
Advanced: 39–50°F (4–10°C) with experience and strong safety habits.
You can still benefit at milder temps; colder is not automatically better.

Metabolic notes

Cold exposure can increase activation of brown and “beige” fat, tissues involved in thermogenesis. The effect depends on genetics, exposure, and consistency.
Shivering is a signal you’re working hard—keep exposures short and controlled.

Safety first on cold

Skip if you feel light-headed, numb, or panicky. Avoid hyperventilation near water, breath-holds, and icy rivers. Warm up fully after with dry clothes, movement, and a warm room.

Track exposures in Evolv

Sauna/heat: options & protocols

Typical ranges

Dry sauna: ~175–195°F (80–90°C) is common; some go hotter with experience.
Time: 10–20 minutes per round, 1–3 rounds, with cool-down between.
Weekly total: Many target ~60–90 minutes across the week.

What people use it for

Relaxation, sleep support, perceived recovery from training.
Time for breath practice or a short reading habit (paper/Kindle).

Hydration & timing

Hydrate and add electrolytes if needed.
Evening sauna can help some people wind down; if it wires you, go earlier in the day.

Heat safety

Exit early if dizzy, nauseated, or unwell. Cool down gradually—cool shower, room-temp air, then water. Check with a clinician if you have cardiovascular or other medical conditions.

Build a safe routine in Evolv

Contrast therapy (cold ↔ heat)

Alternating cold and heat can feel amazing. Just remember: transitions can be stressful on the cardiovascular system. Keep changes gradual, limit total bouts at first, and stop immediately if you feel unwell.

Simple format: 1–2 min cool → 5–10 min warm → repeat 1–2×.
Re-warm fully: Dry off, light movement, and time before driving or heavy exertion.
Don’t chase extremes: Consistent moderate exposures usually beat one-off heroic sessions.

Tying it to recovery: skills that transfer

Urge-surfing practice: Notice the stress spike → breathe → stay present → choose a value-aligned action.
Identity through reps: Each finished exposure is proof: I do hard things on purpose.
Environment design: Pack a beanie, set a timer, lay out sauna clothes—make the right action the easy action.
Track swaps: Replace late-night scrolling with a warm shower + breath practice, or a short daytime cold finisher.

Who should be cautious or avoid?

Any cardiovascular, neurological, or metabolic condition—talk to a clinician first.
Pregnancy, uncontrolled hypertension, fainting history, or cold/heat intolerance.
Never mix alcohol or sedatives with heat/cold exposure.

FAQs

What temperature is “enough” for benefit?

For cold, many people start seeing benefits in the 50–59°F (10–15°C) range. For heat, a typical dry sauna sits around 175–195°F (80–90°C). Adjust to your experience and safety.

Morning or evening?

Morning cold can feel energizing; evening heat can be relaxing. Use the timing that supports your sleep and routine best.

What actually changes in the brain?

You’re training self-regulation: directing attention, breathing steadily, and choosing actions under discomfort. With repetition, those skills become easier to deploy with cravings and triggers in daily life.

Educational only; not medical advice. If you have any medical condition or concerns, consult a clinician before using cold/heat protocols.

Cold & Heat Exposure

Quick start: safe, simple, effective