What Is Dopamine?
Dopamine is a neurotransmitter, a chemical messenger that allows neurons to communicate with other cells. Alongside serotonin and norepinephrine, it forms part of the system that regulates mood, motivation, and many essential bodily functions.
Key functions of dopamine:
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Learning, attention, and memory. It helps you feel mentally energized and improves short-term information retention.
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Motivation. It’s released not only after a rewarding activity but also before, pushing you to take action.
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Pleasure. Concerts, movies, favorite foods — dopamine contributes to all those enjoyable experiences.
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Sleep. The sleep hormone melatonin relies on dopamine for proper regulation. Together with cortisol and norepinephrine, it helps maintain the circadian rhythm.
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Mood. Low dopamine levels are linked to reduced enjoyment, sadness, and even depressive symptoms.
Because dopamine participates in so many processes, disruptions in its levels can lead to health issues.
One of the most well-known examples is Parkinson’s disease. Neurons need dopamine to help control muscle movement. In Parkinson’s, the dopamine-producing neurons deteriorate, making it difficult to send proper signals to the muscles. This leads to stiffness and loss of motor control.
Excess dopamine, however, is also problematic. High levels have been associated with mental health conditions such as schizophrenia and bipolar disorder.
What Is Cold-Plunging?
Cold-plunging involves deliberately exposing the body to low temperatures (water in our case) to trigger beneficial physiological responses.
Taking a cold-plunge is commonly used to:
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Reduce inflammation
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Increase energy levels
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Improve emotional well-being
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Accelerate muscle recovery
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Improve sleep
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Lower stress
How to cold-plunge? To be considered cold exposure, water should be below 13°C and the immersion should last 2 to 3 minutes. After coming out, it’s important to re-warm the body through light movement such as isometric squats or push-ups.
It can be performed at colder temperatures or for slightly longer durations, depending on your adaptation to cold, experience level, and how you feel that day.
Two essential guidelines:
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Never over-push yourself. Don’t push the temperature, duration, or weekly frequency beyond what feels safe. Every body — and every day — is different.
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Focus on your breathing. Shifting attention from the cold to your breath calms the mind and helps regulate your physical response. Inhale deeply through the nose and exhale slowly through the mouth.
What’s the Relationship Between Dopamine and Cold Exposure?
Cold exposure triggers the release of dopamine, noradrenaline, and norepinephrine — all of which play key roles in mood regulation, energy, and motivation.
Scientifically speaking, when internal body temperature drops, the brain releases neurotransmitters associated with well-being.
From an evolutionary perspective, this may have served as a defensive mechanism: the body releases “feel-good” chemicals in extreme situations to reduce fatigue and increase the chances of survival.
A Case Study
In his Huberman Lab podcast, neuroscientist Andrew Huberman discusses the study “Human physiological responses to immersion into water of different temperatures” (Sramek, 2000).
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Participants were submerged up to the neck in water.
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Three temperatures: 32°C, 20°C and 13°C.
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Researchers measured body temperature, metabolism, and blood levels of norepinephrine, epinephrine, dopamine, and cortisol.
Here's what they observed:
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The group that immersed themselves in water at 32°C did not experience a change in metabolism or a significant increase in dopamine.
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The group that was in water at 20°C experienced a 93% increase in their metabolic rate.
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The group that was in water at 13°C experienced a 350% increase in metabolism.
But the most surprising findings were neurochemical: Dopamine levels rose by 250%, and this elevation lasted for up to two hours after the immersion.
Huberman notes: “I believe these documented effects in humans explain much of the improved focus, well-being, and mood that people typically experience after deliberate cold exposure.”
If you’ve ever tried cold-plunging, you probably felt that post-cold boost — energized, clear-headed, and in a noticeably better mood.
Conclusion: Cold Exposure as a Natural Tool for Better Well-Being
Scientific evidence shows that cold exposure can significantly and sustainably increase dopamine, improve mood, and boost overall energy.
If you’re looking for a simple practice to enhance mental health, performance, and emotional balance, cold-plunging is a powerful option.
(*) Disclaimer The information in this article is not and should not be taken as medical advice. Individuals with heart conditions, hypertension, epilepsy, asthma, or pregnancy should not practice cold exposure. Always consult your healthcare provider to determine if cold exposure is safe and appropriate for you.
In our Wellness Journal, you’ll find practical guides, simplified scientific explainers, and educational content on cold therapy, sauna, and other wellness topics.
