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What’s cold is hot again.

While people have embraced the power of ice , wellness influencers, high achievers including CEOs and entrepreneurs, and many celebrities swear by their early-morning icy cold plunges. They report the practice increases their productivity levels and clears their minds.

Unlike many wellness and self-care trends, cold water therapy is simple, inexpensive and a practice almost anyone can start. Once people overcome their initial fears of discomfort, they find a three-to-five-minute cold bath is worth the hype.

Here’s why you should get in — not out of — the cold. (But please consult your doctor before plunging into icy water.)

Dive into the health benefits of cold-water therapy

First, if you’re new to cold water therapy, don’t jump into bathtub full of ice right away! That’s too much of a shock. Gradually acclimate to handling cold and then colder water.

For example, take a long (15 minutes will feel exceedingly long), cold bath. A cold bath can lead to a 250% increase in dopamine, the feel-good hormone, as well as many other health benefits.

A shows people who take the plunge feel more active, alert, attentive and inspired, while also reducing their feelings of anxiety, distress and nervousness. Emerging evidence suggests undertaking a cold-water immersion practice could help ease anxiety and depression symptoms and boost immunity.

Researchers are also exploring how cold therapy may help boost circulation, achieve deep sleep, reduce inflammation and increase metabolic rate.

How to build a cold-water therapy practice

Experts say you need at least two minutes of cold exposure to experience the psychological and physical benefits. Rather than increasing the time increments when starting to dip your toe in a cold-water practice, aim to lower the temperature instead.

Start with a cold shower or a pool that’s about 65 degrees F. Studies tend to use temperatures in the high 50s, but there is no official guideline. Adding a two-minute cold blast at the end of your shower is the easiest introduction to cold-water therapy. Be sure to exhale deeply to help overcome the body’s instinctual “fight-or-flight” mode.

A simple way to level up your cold-water practice is to draw a (n)ice bath. Just add ice until the temperature reaches between 50 F and 59 F and set a timer to no more than 15 minutes. You’ll be shaken and stirred — in a good way — as your body adjusts. There’s a reason elite athletes take the plunge after a workout: Cold baths may not only aid muscle recovery and joint pain but might also help injuries heal faster.

Get cold, either in or out of the water

Our lives are largely climate-controlled and experiencing this kind of chill should build resilience.

There are other ways to practice cold therapy outside the bath. Go for a walk wearing fewer layers than normal, sit outside to drink a cup of coffee, or try “grounding” by walking barefoot in the damp morning dew. These actions will help you build a lasting and effective cold-water therapy practice.