By Katharina Fojtl

How to Lower Cortisol: Can Ice Baths Reduce Stress?

Understanding Stress and Cortisol 

Stress is a natural response to challenges – both physical and psychological. While short bursts can enhance performance, it tires and exhausts the body when chronic.
A key player in this response? Cortisol – a hormone you might’ve already heard of as the "stress hormone." 

What is Cortisol and How is it connected to Stress? 

Cortisol is produced by the adrenal glands and plays a role in our body’s metabolism, immune response and blood pressure. When the body perceives stress, the hypothalamus (the control center of the brain) sends a signal to the pituitary gland. This tells the adrenal glands to release cortisol. 

While cortisol is essential for survival, consistently high levels can lead to:  

Increased anxiety and irritability 
Sleep disturbances 
Weight gain, especially around the abdomen 
Immune suppression 
Increased risk of burnout 

Eustress vs. Distress: Can Stress be Good for You? 

Not all stress is bad. There is 

  • distress (harmful, leading to burnout) and  

  • eustress (positive, strengthening resilience – also called “hormetic stress”).  

Understanding this is key to seeing why cold exposure, like ice bathing, can help regulate stress levels in a healthy way. 

 

How Ice Bathing Helps Reduce Stress 

Cold exposure is a form of hormetic stress, training the body to handle stress better. Here’s what happens: 

Cortisol & Hormone Regulation 

Ice baths initially spike cortisol. With regular exposure, baseline levels decrease. This builds resilience and trains the body to manage stress more effectively. 

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  1. Reduces Chronic Cortisol Levels 
    → Regular ice bathing helps lower long-term cortisol, improving resilience. 

  1. Boosts Mood & Mental Clarity 
    → Cold exposure increases dopamine and norepinephrine, enhancing motivation and well-being. 

  1. Enhances Sleep Quality 
    → Cold exposure regulates melatonin and lowers nighttime cortisol, improving deep sleep. 

  1. Improves Stress Tolerance 
    → Repeated exposure lets the body handle daily stressors more effectively. 

The Power of Combining Cold & Heat Exposure 

Studies show that switching between sauna and ice baths can reduce cortisol even further: 

  • A 29% decrease in cortisol was observed in individuals alternating sauna (80-100°C) with short cold water immersions (1 min, 10-11°C). 

  • This cycle mimics natural stress-recovery, helping the body recover faster. 

 

Cortisol & Cold Exposure: In a Nutshell 

Chronic stress keeps cortisol levels high, which negatively impacts your health. 
Cold exposure spikes cortisol initially but lowers baseline levels long-term. 
Hormetic stress (like ice bathing) trains the body to handle stress better. 
Cold therapy boosts dopamine, improves sleep and enhances resilience. 
Contrast therapy (sauna + ice bath) amplifies relaxation and recovery. 

 

WeBorn Pro Tip 

💡 Use cold exposure as a mindful stress-management tool! Use it regularly, with a set intention and the right breathing techniques to reduce stress directly and be able to cope with it better in the long-term. Try one of our guided ice bath classes for expert guidance through the ice bath or a guided sauna & ice bath class for guided contrast therapy. 

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Conclusion 

Chronic stress and high cortisol levels can harm your health, but controlled cold exposure offers a powerful way to build resilience and train your body and mind to handle stress better 
Regular ice bathing can help you lower cortisol, improve well-being and increase stress tolerance
Want to take it up a notch? Combine cold therapy with sauna sessions (“contrast therapy”) for an even greater impact. 

Ready to take the plunge? Book your guided sauna & ice bath class. Discounted trial packages are available for first timers.