Cold Exposure: Biohack or Burnout? Why the Wim Hof Method Isn’t One-Size-Fits-All
From ice baths and brisk sea dips to a quick blast of cold water at the end of your shower, cold exposure is fast becoming a mainstay of modern wellbeing routines. It promises a long list of benefits — from reduced inflammation and improved immunity to boosted mood and mental resilience — but the question remains: does it work for everyone? And could it do more harm than good for some?
According to Sarah Huntley, certified Wim Hof Method Instructor at Goodwood’s Wim Hof Retreat in West Sussex, the answer isn’t black and white. “Cold exposure can offer incredible benefits, but it’s not suitable for everyone,” she says. “It adds stress to the body — and for some people, that’s not helpful.”
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The Benefits: Science-Backed and Surprising
When practised safely and deliberately, cold exposure has been shown to offer incredible wide-ranging health gains. Sarah explains:
“Cold water immersion triggers what we call ‘hormetic stress’ — a biological phenomenon where the body benefits from moderate stress. It improves resilience, reduces inflammation, boosts circulation and even floods the body with feel-good hormones.”
In fact, research shows a 250% increase in dopamine and a 530% spike in noradrenaline after a short cold immersion, helping to boost mood, motivation and mental clarity.
“It’s also incredibly mindful,” Sarah adds. “When you’re in cold water, your mind isn’t wandering. You’re just there, breathing, present. That moment of focus can be a powerful tool for psychological wellbeing.”
Who Shouldn’t Practice Cold Water Immersion
Despite its popularity, cold exposure isn’t recommended for everyone. “There are certain medical conditions that mean cold exposure could be unsafe,” Sarah warns. “That includes cardiovascular issues like previous heart attacks, secondary Raynaud’s disease and pregnancy.”
Her advice is clear: “If you’re unsure, speak to your GP before starting any cold exposure practice.”
And if you're already running on empty? “If you're feeling especially drained or stressed, it’s worth saving your cold exposure for a day when you're feeling more energised,” she says. “Your body needs to be in a place where it can respond to that challenge in a healthy way.”
What’s the Sweet Spot for Practising Cold Water Immersion
This may be good news for time-strapped wellness seekers: you don’t need to plunge into an ice bath every morning to feel the effects.
“Even a once-a-week cold dip or shower can make a difference,” Sarah says. “The benefits can last up to six days. Recent research suggests that 11 minutes of deliberate cold exposure per week – spread out over several sessions – is enough to feel meaningful benefits. “That could mean 3–4 cold showers or dips a week, each lasting 2–3 minutes,” Sarah says. “It doesn’t need to be extreme or daily. Consistency and intention are key.”
For beginners, Sarah recommends starting with cold water for no more than two minutes per session, building up gradually as your body adapts. building up gradually and always listening to your body. “In the Wim Hof sessions I run at Goodwood Health & Wellbeing, we start gently. It's about relaxation, breath control and being present. We never push beyond what feels right.”
Wim Hoff Workshop at Goodwood Hotel with Sarah Huntley. Participants are Goodwood Staff..Client: Goodwood Health..Picture date: Monday June 26, 2023..Photograph by Christopher Ison ©.07544044177.chris@christopherison.com.www.christopherison.com..IMPORTANT NOTE REGARDING IMAGE LICENCING FOR THIS PHOTOGRAPH: This image is supplied to the client under the terms previously agreed. No sales are permitted unless expressly agreed in writing by the photographer. Sharing with third parties is prohibited without the written permission of the photographer.
Image credit: Christopher IsonThe Cold Shock Factor
One of the reasons cold exposure is so powerful — and so daunting — is the initial shock it causes. “That sudden hit of cold water can cause your heart rate and breathing to spike — we call it the cold shock response,” says Sarah. “It’s why controlled breathing is key. A calm breath in through the nose, followed by a long exhale through the mouth, can help bring the nervous system back into balance.”
This intentional breathwork is a cornerstone of the Wim Hof Method — helping participants face the cold not with resistance, but with control.
Can Cold Exposure Stress the Nervous System?
Short answer: yes — but not necessarily in a bad way. “Cold exposure stimulates the sympathetic nervous system — your ‘fight or flight’ response,” Sarah says. “But in short bursts, this can be beneficial. It trains your body to respond to stress more efficiently.”
The danger lies in overdoing it. Prolonged exposure to very cold water can risk hypothermia, frostbite, or after drop — a continued fall in core temperature after exiting the water. “That’s why safety is always the top priority,” says Sarah. “Get out before you feel cold. Warm up immediately using towels, layers and movement — we use something called ‘horse-stance’ in our workshops, a squat-style movement that warms the muscles quickly and keeps the mind focussed.”
The Wim Hof Retreat at The Goodwood Hotel, West Sussex.
Timing Matters
If you're hitting the gym, take note: “Cold water immersion straight after resistance training may reduce long-term muscle gains,” says Sarah. “It blunts some of the molecular pathways involved in muscle growth and recovery.”
That said, endurance athletes can rest easy — the research doesn’t suggest the same effects for cardiovascular training.
The Social Side of Cold Water Immersion
“Cold exposure doesn’t have to be a solo mission,” Sarah points out. “It can be a really beautiful social experience — whether it’s a community sauna followed by a plunge, or joining a local cold water dipping group.”
If you're venturing outdoors, she offers some final advice: “Always dip with someone else, check the tides and currents and let someone know where you’re going. Nature is powerful — respect it.”
Wim Hoff Workshop at Goodwood Hotel with Sarah Huntley. Participants are Goodwood Staff..Client: Goodwood Health..Picture date: Monday June 26, 2023..Photograph by Christopher Ison ©.07544044177.chris@christopherison.com.www.christopherison.com..IMPORTANT NOTE REGARDING IMAGE LICENCING FOR THIS PHOTOGRAPH: This image is supplied to the client under the terms previously agreed. No sales are permitted unless expressly agreed in writing by the photographer. Sharing with third parties is prohibited without the written permission of the photographer.
Image credit: Christopher IsonReady to Take the Plunge?
Goodwood’s Wim Hof Method Retreats are a safe, supportive and inspiring introduction to cold exposure. Hosted by Sarah at The Goodwood Hotel, the one-day workshops are suitable for complete beginners and seasoned dippers alike. You’ll learn the science, the breathing techniques and experience your own ice bath — with guidance every step of the way.
You can choose from a day workshop or make a weekend of it with an overnight stay at The Goodwood Hotel, which includes dinner and breakfast, as well as time in the spa, taking in the fresh air of the beautiful Estate and full use of the Health Club facilities.
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