5 FAQs you Keep Asking About cold exposure (And the Science Behind the Answers)
If you’ve been following my work for a while, you know this already:
winter swimming is not about bravado, shock value, or chasing extremes.
It’s about physiology.
It’s about regulation.
And, ultimately, it’s about quality of life.
Over the years, and especially recently as cold exposure has moved from niche to mainstream, I’ve received hundreds of questions from you. Some practical. Some deeply personal. Some very scientific.
Today, I want to answer five of the questions that come up again and again, but with the nuance they deserve.
1. “Is winter swimming actually good for everyone?”
Short answer: no.
Long answer: it depends on your physiology, your history, and how you do it.
Cold exposure is a stressor. A powerful one. When applied correctly, it creates adaptation. When applied incorrectly, it can push the nervous system further into survival mode.
People who benefit most:
Individuals with stable cardiovascular health
People looking to improve metabolic flexibility
Those aiming to improve stress resilience, not escape stress
People who need caution or modification:
Individuals with uncontrolled hypertension
Certain autoimmune conditions
People already living in chronic sympathetic overdrive
This is why protocol matters more than temperature. Duration, frequency, and recovery are what determine whether cold becomes medicine or just another stressor.
FYI: There are still a few seats left for the Thermalist Women’s Retreat - Reserve it now!
Learning the Physiology in the Body
The Thermalist® Women’s Retreat in Sweden is designed as a practical immersion into these mechanisms.
Across four days, participants experience:
Guided cold and heat exposure adapted for female hormonal physiology
Women’s health masterclasses covering peri-menopause, menopause, metabolism, and nervous system regulation
Daily ocean dips and sauna sessions
Nordic meals structured for blood sugar stability and sustained energy
Time in nature, structured rest, and shared reflection
The group is limited to 20 women to allow physiological regulation, learning, and recovery to occur without overload.
Women attend alone or together with someone close to them. Many come because they are already noticing change and want to understand what is happening while they still feel functional.
Practical Details
📍 Halmstad, Sweden
📅 24–27 April 2026
👩🔬 Led by Dr. Susanna Søberg
🔬 Cold • Heat • Hormones • Metabolism • Nervous System
The retreat is women-only and open to all life stages, with particular relevance for women in peri-menopause and menopause. An early bird rate (15%) is currently available. Places are limited.
Full details are available here:
[Thermalist® Women’s Retreat in Sweden]
2. “Why do I feel euphoric after — but terrible during?”
This question makes me smile, because it tells me you’re paying attention.
During cold exposure, your body activates:
The sympathetic nervous system
Catecholamines like noradrenaline
A rapid shift in breathing and heart rate
This is not meant to feel pleasant.
The after-effect is where the magic happens:
Endorphins increase
Dopamine signaling rises
Parasympathetic rebound kicks in
That post-swim euphoria is not psychological. It’s neurochemical.
And importantly: if you never feel the calm after, it’s often a sign you stayed in too long.
3. “Should I cold plunge when I’m exhausted or stressed?”
This is one of the most misunderstood topics in cold exposure.
If you are:
Mentally stressed but physically rested → cold can help
Physically exhausted or under-fueled → cold can backfire
Cold exposure requires energy availability.
When glycogen is low and cortisol is already high, cold can deepen fatigue rather than relieve it.
This is why I often say:
cold is not recovery — it is training for recovery.
You still need sleep, nourishment, and warmth to complete the adaptation loop.