The science behind cold baths

Difference Between Good and Bad Stress

We often talk about how stress is bad for the body. But is it always so? No, not really. There is probably an important dividing line to draw between good and bad stress.

The so-called negative stress arises as a result of inadequate sleep, emotional stress, worry and much more. Good stress, on the other hand, can include several different activities where the main one is exercise. Other types of good stress can be fasting, for example, as well as shorter periods of heat (e.g. sauna) and cold.

What is it that qualifies cold as a good type of stress? We find this answer by studying the body's physiological response to cold exposure.

We've rounded up and clarified the top benefits of cold exposure and why cold baths can become your new favorite habit. Hang in there!

Release of norepinephrine

One of the most proven effects of cold exposure is the release of the hormone norepinephrine via the sympathetic nervous system. An increase in this hormone is associated with increased focus, humor and increased attention. A lack of norepinephrine in humans is strongly correlated with depression. In studies conducted on cold exposure, it has been possible to observe up to threefold increases in norepinephrine in the core.

Recovery and performance

Cold baths have been shown to be effective for several parameters in recovery and athletic performance. One study showed that cold baths after strength training led to increased explosiveness and reduced heat.

Cold exposure also activates a gene called for PGC-1α, this gene creates more mitochondria in the muscle. Increased mitochondria corresponds to increased aerobic capacity. A 15-minute session of cold exposure after high-intensity looping increased the amount of PGC-1α in the muscle. Another study showed that elite runners who used cold baths after a swim session had a 20 percent increase in speed and strength for up to 2 days.

Improvements in retrieval have also been noted. One study showed that cold baths after exercise improved muscle recovery by reducing the inflammatory process. Elite cyclists who used cold baths for 30 minutes, 4 walks per week for about a month experienced a 4.4% increase in average peak power, 3% improvement in cycling performance and a 2.7% increase in strength during the period. That's awesome!