A meta-analysis of cold-water immersion effects on recovery found that cold exposure can be a highly effective recovery tool after high-intensity exercise or endurance training. Short interval (< 5 mins), cold water immersion demonstrated positive outcomes for muscle power, perceived recovery, and decreased muscle soreness (in part due to a reduction in circulating creatine kinases).

Cold exposure causes the prolonged release of dopamine. Dopamine is a powerful molecule capable of elevating mood, enhancing focus, attention, goal-directed behavior, etc. Even short bouts of cold exposure can cause a lasting increase in dopamine and sustained elevation of mood, energy, and focus.

Cold exposure increases metabolism as the body has to burn calories to increase core body temperature. The conversion of white fat (energy storage) to beige or brown fat (which are highly metabolically active) can be beneficial for triggering further and more sustained increases in metabolism

By forcing yourself to embrace the stress of cold exposure as a meaningful self-directed challenge (i.e., stressor), you exert what is called 'top-down control' over deeper brain centers that regulate reflexive states. This top-down control process involves your prefrontal cortex – an area of your brain involved in planning and suppressing impulsivity. That 'top-down' control is the basis of what people refer to when they talk about "resilience and grit." Importantly, it is a skill that carries over to situations outside of the deliberate cold environment, allowing you to cope better and maintain a calm, clear mind when confronted with real-world stressors. In other words, deliberate cold exposure is great training for the mind.

Cold exposure can have significant effects on your circadian rhythm and quality of sleep. The circadian rhythm is the body's natural internal clock that regulates sleep and wakefulness. Exposure to cold can help regulate the circadian rhythm by promoting the release of the hormone melatonin, which is critical for the sleep-wake cycle. In terms of sleep quality, exposure to cold temperatures can increase the amount of slow-wave sleep, which is the deep, restorative sleep that is critical for physical and mental health