Immerse yourself in cold water (around 13 °C) for about fifteen minutes to boost your mood, stimulate your energy, and strengthen your mental resilience in the face of daily challenges.

noli's read

Immersing yourself in cold water to boost your well-being and mental clarity is a practice increasingly supported by science. A 2025 meta-analysis published in the journal *PLOS ONE* confirms that cold-water immersion (≤ 15 °C) does indeed lead to a significant decrease in perceived stress. Furthermore, a 2026 clinical study conducted by researcher Kelly and his team demonstrates that a swim at approximately 13 °C significantly improves general mood and attention. However, this research also shows that an exposure of only 5 minutes is just as beneficial as a longer session. Forcing yourself to stay in cold water for 15 minutes is therefore not necessary to activate these benefits and may prove unnecessarily taxing for the body. To start, short sessions of 2 to 5 minutes are more than enough to stimulate vitality safely.

the sources

1. 1Buijze GA et al. 2016
2. 2Sramek P, Simeckova M, Jansky L, et al. 2000
3. 3Kelly JS, Bird E. 2021