For some, the mere thought of a cold shower sends shivers down the spine. For others, it’s a delightful and invigorating routine.
No matter your stance, there’s no denying that the transition from warm, comforting water to the cold, shocking alternative can be, well… chilling.
But what if we told you that the benefits of cold showers far surpass their initial discomfort? That there are strategies to make the switch less daunting and more beneficial to both your body and mind?
This article will arm you with practical techniques to conquer the cold shower, transforming it from an intimidating notion to an empowering daily ritual. Say goodbye to your comfort zone and hello to a refreshing, revitalizing experience.
Best Techniques For Taking a Cold Shower
1. Cold Shower Technique: Ease In
The absolutely easiest technique to train your mind on how to take a cold shower is to simply take baby steps and ease into it. The beautiful thing about this method is that you can do it as radically or gradually as you wish!
During your next shower, start off as you typically would. However, before you get out, challenge yourself to turn down the temperature and stay under the water for 20 seconds. You don’t have to crank it down to as cold as you possibly can, but absolutely make sure it is enough to where you begin to feel a little nervous – and you will feel nervous.
This will train you to push past your comfort zone and help you further decrease the temperature during your next shower! Upon turning down the temperature, let the colder water hit you, count aloud to 20, and be done!
Due to to the risks of cold showers, this is the absolute best way for a beginner to start. The brisk cold puts extra stress on the heart and lungs [1], and can be the most dangerous for those who have no idea of what they are getting into.
This is your first step to taking a full-blown cold shower! From here, it is simply a matter of continuing to decrease the temperature and increase the time under the water. Eventually, you’ll start to find joy in the cold water and can begin working your way to removing the warm aspect of your shower altogether!
That’s really all there is to the Ease-In Technique. Make it your own and do it at your own pace, but be sure to challenge yourself and progress in some way during each shower!
2. Cold Shower Technique: Power Playlist
This technique is very simple and a little more radical, but it gives you a tangible goal and can be a fun little way to challenge yourself!
First, you need to find a couple of hype songs that really get your blood boiling. Then set up a small waterproof speaker in the shower and get the water flowing as cold as you can — you can’t waste your hype song on mediocre water, so make it cold! If you don’t have a waterproof speaker, they are super cheap on Amazon!
Prime your song, hit play, and jump in! Force yourself to shower and stay under the water for the full duration of the song, and once the song ends, count to five and then get out! Just repeat this every day with as many hype songs as you can until you build your cold shower power playlist!
This one is a no brainer for those who use different types of music to workout, and research has shown that music can play a pivotal role in helping with mood and motivation [2]. So feel the music, and then feel the cold!
Eventually, you will find some joy in the cold water and won’t need your hype music to get you through the experience. What you will be left with is an amazing habit and music playlist that you can use for other difficult tasks in your life!
3. Cold Shower Technique: Deep Breathing
Alright, this next technique is probably the hardest, but it will absolutely amplify the benefits you reap from showering in cold water. Rather than focusing on music like in the last method, this time, we are going to focus on deep and meditative breathing!
On its own, deep breathing has tremendous oxygenating benefits such as lowering stress, improving mental clarity, and increasing energy — to name a few. You can essentially think of this technique as a cold shower and meditation bundled up into a few cold minutes.
In fact, research has directly proven that deep breathing techniques can reduce chronic stress, and provide beneficial physiological adaptations [3] during acute stress events. You see where we I’m going with this one? Two birds, one shower!
So to start, get the water running as cold as possible, take a couple of deep breaths in preparation, and jump in! When the water hits your body, your first instinct will be to take a deep breath. Let this reaction occur and slowly exhale this large breath through your nose.
Continue to inhale and exhale deeply through your nostrils while trying to keep your focus off the cold and on your breathing! The reason that we want to use our nose is that the nostril is smaller than the mouth, which allows our lungs more time to extract oxygen from the air.
By using this technique, I absolutely guarantee that you will feel significantly different after your shower — in a fantastic way. Deep breathing during cold showers is very addictive, and I highly recommend giving it a try!
4. Cold Shower Technique: Contrast Shower
A cool little technique that you can do to gain the most from your next cold shower is something called “contrast showering.”This is when you alternate between cold and hot water.
While this isn’t considered a “pure” cold shower, having radical changes in water temperature has some awesome health benefits that cold water alone can’t fully provide.
Proven Benefits of Contrast Showers
1. Improved Circulation
Firstly, because blood is prioritized to different parts of the body at different body temperatures, alternating between hot and cold water can do wonders to improve blood circulation.
When your body is exposed to cold water, blood is pushed to your organs to keep them warm. However, when exposed to hot water, blood rushes to your skin. While research in this benefit isn’t extensive, the demonstrated improvement on muscle recovery after exercise [4] indicates there must be some supported blood flow.
2. Helps the Lymphatic System
Your lymphatic system is a part of your immune system that functions by pumping a fluid called lymph through vessels. This lymph fluid cleanses your body by carrying away toxins and waste.
Just like blood, lymph fluid is pumped through vessels; however, unlike blood, this fluid is pumped through the body by muscle contractions and not the heart. This means that if you aren’t using your muscles — like when working a desk job –, this fluid isn’t flowing and can become stagnant.
There was a specific study that showed taking contrast showers for 30 consecutive days and then randomly for another 60 resulted in a 29% self-reported sickness absence in adult participants [5]. This further demonstrates the potential immune system stimulating power of this cold water therapy.
However, by alternating between hot and cold water, these lymph vessels contract and relax, causing them to pump the lymph fluid without muscle movement.
3. Improves Alertness and Mood
Contrast showers, like normal cold showers, can make you more alert and may improve your mood. This happens because cold water triggers a mild stress response in the body, activating the sympathetic nervous system. This leads to the release of endorphins, which are natural mood lifters and pain relievers.
Endorphins help reduce pain and create a feeling of well-being, similar to the effects of morphine. As a result, a contrast shower can make you feel more positive, energetic, and mentally sharp. One interesting study on athletes who took did contrast therapy made researchers specifically note the surprisingly positive psychological effects it had one the test participants [6].
Additionally, cold water can increase the production of noradrenaline, a brain chemical that helps combat depression. While it’s not a complete treatment for mental health issues, contrast showers can be a helpful addition to improve mental well-being, especially for those dealing with mild depression or anxiety [7].
Cold Shower Protocol
How Long Should a Cold Shower Last?
Cold showers are good for you, but how long should they last? Usually, between 30 seconds to 3 minutes is enough. This short time helps your blood circulation and can make you feel more awake and energetic. A few minutes is enough time to feel the benefits like feeling more alert and getting better blood flow after.
Staying in cold water for too long isn’t a good idea, as it can lead to being too cold or even getting hypothermia. If you’re just starting with cold showers, it’s best to begin with a short one and then slowly increase the time as you get used to it. And remember, if you start to feel really cold or shiver a lot, it’s time to end the shower.
For a more detailed guide on how cold for certain benefits, see our article, How Long to Take a Cold Shower.
What Temperature for a Cold Shower?
Yes, the temperature of your cold shower is important, but to be honest there is no real need to break out a thermometer. A cold shower is usually between 10°C to 15°C (50°F to 59°F) but you may be able to eventually work to taking them at as cold as the shower can go.
If it’s not cold enough, you might not get the benefits you want but it’s best to start with water that’s a bit cool and then make it colder as you get used to it. Work to a more and more uncomfortable temperature at a comfortable and safe pace. If you have health issues like heart problems, it’s a good idea to talk to a doctor before trying cold showers. This way, you can enjoy the benefits of cold showers safely.
Final Thoughts
So, as you can see, teaching yourself how to take a cold shower doesn’t have to be pure torture.
These techniques we’ve discussed, including “Ease-In,” “Power Playlist,” “Deep Breathing,” and “Contrast Shower,” present accessible means for everyone to take on this challenge at their own pace. With each technique, the daunting chill of a cold shower becomes less an obstacle and more an opportunity to build resilience, enhance mental clarity, and improve overall health.
Moreover, understanding the “how-to” of cold showers is not just about coping with discomfort but about cultivating a practice that harkens back to our evolutionary past, integrating it into our daily routine for a well-rounded approach to health. Be sure to check out our cold shower blog for more motivation, important research, and many more helpful tips.
The journey from apprehension to acclimation and, ultimately, to an appreciation for cold showers is as rewarding as it is rejuvenating. Embrace these techniques, turn the dial down, and discover the transformative power of cold showers. Your future self, more resilient and revitalized, will thank you. Happy showering!
References
- Esperland, Didrik et al. “Health effects of voluntary exposure to cold water – a continuing subject of debate.” International journal of circumpolar health vol. 81,1 (2022): 2111789. doi:10.1080/22423982.2022.2111789
- Ballmann, Christopher G. “The Influence of Music Preference on Exercise Responses and Performance: A Review.” Journal of functional morphology and kinesiology vol. 6,2 33. 8 Apr. 2021, doi:10.3390/jfmk6020033
- Tavoian, Dallin, and Daniel H Craighead. “Deep breathing exercise at work: Potential applications and impact.” Frontiers in physiology vol. 14 1040091. 12 Jan. 2023, doi:10.3389/fphys.2023.1040091
- Versey, Nathan et al. “Effect of contrast water therapy duration on recovery of cycling performance: a dose-response study.” European journal of applied physiology vol. 111,1 (2011): 37-46. doi:10.1007/s00421-010-1614-4
- Buijze, Geert A et al. “The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial.” PloS one vol. 11,9 e0161749. 15 Sep. 2016, doi:10.1371/journal.pone.0161749
- Juliff, Laura E et al. “Influence of contrast shower and water immersion on recovery in elite netballers.” Journal of strength and conditioning research vol. 28,8 (2014): 2353-8. doi:10.1519/JSC.0000000000000417
- Shevchuk, Nikolai A. “Adapted cold shower as a potential treatment for depression.” Medical hypotheses vol. 70,5 (2008): 995-1001. doi:10.1016/j.mehy.2007.04.052