Ok, but he discussed seconds somewhere

For effective cold water exposure and specific benefits, even brief periods, such as 30 seconds to two minutes, can be sufficient, especially for boosting dopamine levels and enhancing mood and focus. Andrew Huberman mentions that this short duration can significantly increase baseline dopamine levels over several hours, providing mental resilience and alertness 1 2.

It's essential, however, to ensure that the water temperature is sufficiently cold (for instance, 50-55 degrees Fahrenheit) but still safe for you. Starting with shorter exposure times and gradually increasing duration can help your body adapt safely to the cold 1. Always approach cold exposure with caution, especially if you're new to it or have health concerns 3.