In this episode, we break down a clear, science-backed protocol for cold water immersion—one that increases the chances of experiencing the mental health benefits shown in studies. 

We outline the optimal water temperature, duration, frequency, and depth of immersion to reliably initiate and benefit from the physiological response responsible for mood improvement and reduced anxiety. We also address accessibility, who should avoid this practice, how to personalise your exposure based on tolerance and experience, and the importance of consistency to maintain cold adaptation and resilience. 

This is a practical, evidence-based guide for those looking to explore the mental health benefits of cold water immersion safely and effectively.