Cold Therapy & Calm: How Cold Exposure Trains Your Nervous System to Stay Steady
Cold exposure basics for when you need to reset, build resilience, or clear your head.
TL;DR: 🧊
Cold exposure is one of the simplest ways to reset your nervous system, support vagus nerve activation, and boost mental clarity. In this post, I’m sharing how cold therapy helps regulate stress, what the science has to say about it, and how I use it in everyday life to feel more grounded and clear, especially on the days when burnout hits hard.
Some mornings, I feel like I’m just going through the motions. My brain is foggy, my body’s buzzing, and nothing really cuts through the noise until I use cold. Whether it’s a splash of cold water on my face or a quick 30-second shower, that simple shift helps calm my system and reconnect me with my body.
Before we dive in...
If you're new here—hi 🕊️ I offer 1:1 Reiki sessions (both virtual and in-person), and many of my clients love pairing their energy work with grounding practices like cold exposure. If you’re feeling scattered or overstimulated, these sessions are designed to help you come back to center.
To book, email info@vibrationalbloom.com, visit vibrationalbloom.com, or send me a DM.
Some mornings I feel like I’m running on autopilot. My brain’s foggy, my body’s buzzing, and no amount of coffee seems to cut through it. That’s usually when I turn to cold.
Even just a quick cold shower or a splash of icy water on my face snaps me back into my body. It’s fast, grounding, and surprisingly effective. And the best part? There’s actual science behind why it works.
Why Cold Exposure Works for the Nervous System
Cold exposure gives your body a little jolt, a controlled stress response that, when done safely and with intention, can actually be really beneficial. It helps:
Activate the vagus nerve
Improve vagal tone (which supports emotional regulation)
Increase resilience to daily stressors
Boost mood and focus through norepinephrine release
What the Science Says 🧬
The diving reflex (triggered by cold water on your face) slows heart rate and activates the parasympathetic nervous system.
Source: Journal of Applied Physiology, 2013Regular cold exposure (even just 30 seconds) has been shown to improve vagal tone, making it easier to recover from stress.
Source: Frontiers in Neuroscience, 2018Cold water increases norepinephrine and endorphins, helping with mood, clarity, and energy.
Source: Scandinavian Journal of Clinical and Laboratory Investigation, 2000One study even found that participants who ended their showers with cold water had fewer sick days and felt more resilient overall. (yes pls)
Source: Buijze et al., PLoS ONE, 2016
How I Use Cold Exposure
Morning cold rinse: After a warm shower, I like to turn the dial to cold for about 30 seconds. It gives me an instant boost, helps me wake up, and leaves me feeling more alert.
Cold water face wash: Every morning when I wash my face, I skip waiting for the water to warm up. That cold rinse wakes me up gently and feels especially soothing on days when I wake up feeling puffy or inflamed.
Cold splash to the face: When I’m feeling overstimulated or anxious, a cold washcloth on my face or dunking it in a bowl of icy water helps calm my system fast. It’s one of the quickest ways I’ve found to reset.
After breathwork or Reiki: Pairing cold with breath creates such a powerful reset. It’s a way to teach my nervous system that I can stay grounded, even in moments of discomfort.
Members of the Vibrational Bloom community have shared similar stories:
“I never thought I’d be a cold shower person, but it’s the only thing that helps my brain click back online after a rough night of sleep.”
“Cold plunges used to totally freak me out. Now I crave that clarity—it feels like hitting my reset button.”
A Note on Safety
Cold exposure is powerful, but it should always feel safe. Start slow:
Try 15–30 seconds of cold at the end of your shower
Splash your face with icy water
Use a cold pack on the back of your neck during moments of stress
Always listen to your body, especially if you have heart conditions or blood pressure concerns. The goal isn’t to suffer; it’s to self-regulate.
A Practice in Presence
Cold wakes you up, grounds you, and pulls you right into the present moment. It’s a reminder to your body that it can move through discomfort and still come back to a place of calm.
It’s not about being perfect or pushing yourself to the extreme. It’s about building a more honest, supportive connection with your nervous system—one cold breath at a time.
Let’s Stay Connected
New posts go live every Thursday at 6 PM MST. Tune in each week for fresh reflections and routines to support your energy and clarity.
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Follow along for insights, slow living tools, and ways to feel more like yourself in the days ahead.
With warmth and light,
Jess 🌿
Reiki Healer, Modern Wellness Writer & Founder of Vibrational Bloom
References
Journal of Applied Physiology (2013). "Cardiac response to the diving reflex in humans."
Frontiers in Neuroscience (2018). "Effects of brief cold water exposure on vagus nerve activity."
Scandinavian Journal of Clinical and Laboratory Investigation (2000). "The neurobiological effects of cold exposure: norepinephrine release and mood improvement."
Buijze et al., PLoS ONE (2016). "The effect of cold showering on health and work."
