Since the science is just beginning, researchers are not quite there yet. But that doesn’t mean you can’t still get the benefits of cold exposure in other ways; it just means that there are no evidence-based protocols yet.

Most researchers and experts we spoke to agree that an important part of exposure to the cold is discomfort, no matter how you do it.

Andrew Huberman, Ph.D., a neuroscientist at the Stanford School of Medicine and popular host of The Huberman Lab podcast, says, “You want to get unpleasant cold, but not dangerous cold.”

In other words, you want to get to where your mind is screaming to get out, but your body can still safely stay in the cold without collapsing from hypothermia or tissue damage. It may sound vague, but this is one of those practices that is really about listening to your body and adjusting as needed.

There are many ways to intentionally incorporate cold into your life. Here are some general guidelines whether you’re taking an ice bath, jumping into the ocean, or taking a cold shower.