Andrew Huberman's Cold Plunge Protocol: What KOVE Recommends

Few people have done more to popularise cold-water immersion than Professor Andrew Huberman.

Through the Huberman Lab Podcast, millions of people have been introduced to the potential benefits of deliberate cold exposure, including improved alertness, resilience, mood and recovery.

As a result, cold plunges have moved from elite athletic facilities and Scandinavian wellness centres into homes around the world.

But what exactly is Huberman's cold plunge protocol, and how can you apply it safely and effectively?

In this guide, we'll break down Huberman's recommendations, examine the science behind cold exposure, and explain how KOVE recommends incorporating cold plunges into a sustainable wellness routine.

Who Is Andrew Huberman?

Andrew Huberman is a Professor of Neurobiology and Ophthalmology at Stanford University School of Medicine.

His work focuses on neuroscience, human performance and behaviour, and he has become one of the world's most influential voices in evidence-based health optimisation.

Unlike many wellness trends that rely on anecdotal claims, Huberman's cold plunge recommendations are rooted in scientific research and physiological responses to cold exposure.

Why Does Huberman Recommend Cold Exposure?

According to Huberman, one of the most compelling effects of deliberate cold exposure is its impact on the nervous system.

When the body enters cold water:

• Adrenaline increases
• Noradrenaline increases significantly
• Alertness rises
• Focus improves
• The body activates various stress-adaptation pathways

This controlled exposure to stress is sometimes referred to as hormesis — the idea that small, manageable stressors can help the body become more resilient over time.

Many people report feeling:

• More energised
• More focused
• More motivated
• More resilient to everyday stress

following regular cold-water immersion.

The Famous Huberman Cold Plunge Protocol

One of Huberman's most frequently discussed recommendations is:

11 Minutes Per Week

Rather than focusing on daily cold plunges, Huberman often discusses accumulating approximately:

11 minutes of deliberate cold exposure per week

This can be achieved through:

• Four sessions of roughly 2–3 minutes
• Three sessions of 3–4 minutes
• Any combination that totals approximately 11 minutes

The emphasis is on consistency rather than extreme durations.

Importantly, Huberman has repeatedly stated that more is not necessarily better.

What Temperature Does Huberman Recommend?

Huberman generally recommends using water that feels:

Uncomfortably Cold but Safe

For most people this falls between:

8°C–15°C

The ideal temperature should trigger a noticeable physiological response while remaining safe and controllable.

If you can comfortably remain in the water without feeling challenged, the temperature may be too warm.

If you're unable to control your breathing or feel overwhelmed, the temperature may be too cold.

At KOVE, we typically recommend:

Experience Level	Water Temperature
Beginner	12–15°C
Intermediate	8–12°C
Advanced	3–8°C

Why Breathing Matters

One of the first things people notice when entering cold water is the involuntary gasp response.

This is completely normal.

The key skill Huberman often emphasises is learning to regain control of your breathing.

Instead of fighting the cold, focus on:

• Slow nasal breathing
• Controlled exhalations
• Relaxed posture
• Remaining calm

The goal is not to prove toughness.

The goal is to teach your nervous system how to remain composed under stress.

Many experienced cold-plunge users believe this mental training is one of the most valuable benefits of the practice.

Does Cold Exposure Increase Dopamine?

One of Huberman's most discussed points concerns dopamine.

Dopamine is often referred to as the brain's motivation and reward chemical.

Research discussed by Huberman suggests that deliberate cold exposure may significantly increase dopamine levels for several hours following immersion.

Many users report:

• Improved mood
• Increased motivation
• Greater mental clarity
• Enhanced productivity

after completing a cold plunge.

This is one reason many people choose to plunge first thing in the morning.

Morning vs Evening Cold Plunges

Morning

Many KOVE customers prefer morning cold plunges because they can:

• Increase alertness
• Promote wakefulness
• Improve focus
• Create a sense of accomplishment early in the day

Evening

Cold plunges can also be used later in the day, although some individuals find the stimulating effects make it harder to wind down before sleep.

As with most wellness practices, personal experimentation is important.

Cold Plunge and Exercise

One area where nuance is important is exercise recovery.

Cold plunges are popular among athletes because they may help reduce soreness and support recovery.

However, some research suggests that immediate post-workout cold exposure may reduce certain muscle-building adaptations when performed after resistance training.

For those focused primarily on muscle growth, it may be worth separating strength training and cold plunges by several hours.

For recovery-focused individuals, post-exercise cold plunges remain a popular option.

What Does KOVE Recommend?

At KOVE, we believe Huberman's protocol offers an excellent starting point.

For most healthy adults, our recommendation is:

Beginner Protocol

• Water temperature: 12–15°C
• Duration: 1–2 minutes
• Frequency: 3–4 times per week

Intermediate Protocol

• Water temperature: 8–12°C
• Duration: 2–4 minutes
• Frequency: 3–5 times per week

Advanced Protocol

• Water temperature: 3–8°C
• Duration: 2–5 minutes
• Frequency: based on individual goals and recovery

Rather than chasing extreme temperatures, we encourage customers to focus on:

• Consistency
• Controlled breathing
• Gradual progression
• Long-term sustainability

The best cold plunge routine is one that becomes part of your lifestyle.

Building a Home Cold Plunge Setup

One of the challenges of following a consistent cold exposure protocol is convenience.

Ice baths that require bags of ice can quickly become time-consuming and expensive.

Many people therefore choose a dedicated cold plunge and chiller system that allows precise temperature control throughout the year.

A typical KOVE setup includes:

• Cedar Ice Bath
• Oval Cedar Ice Bath
• Pro Ice Bath Chiller
• Integrated filtration and temperature management

This allows users to maintain a consistent protocol without daily preparation.

Common Mistakes

Going Too Cold Too Quickly

Many beginners assume colder is better.

In reality, consistency matters more than temperature.

Staying In Too Long

The goal is deliberate exposure, not endurance.

Most benefits occur within a relatively short timeframe.

Ignoring Recovery

Cold plunges are only one component of a healthy lifestyle.

Sleep, exercise, nutrition and stress management remain the foundations of wellbeing.

Final Thoughts

Andrew Huberman's cold plunge protocol has helped transform cold-water immersion from a niche practice into one of the most popular wellness habits in the world.

The key lesson isn't that everyone should sit in freezing water every day.

It's that deliberate, controlled exposure to manageable stress can help improve resilience, focus and overall wellbeing.

Whether you're using a cold plunge to boost energy, improve recovery or simply challenge yourself mentally, consistency will always outperform extremes.

At KOVE, our advice is simple:

Start gradually, focus on breathing, stay consistent and build a routine you genuinely enjoy.