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 

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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The Power of Combining Cold & Heat Exposure 

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

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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