Cold Showers: How to Start and What to Expect for Improved Health and Wellbeing

Cold showers may not be the most popular choice when it comes to personal hygiene, but they have been gaining attention in recent years for their potential health benefits. From improved circulation to increased alertness and improved mood, cold showers have been shown to have a positive impact on overall health and well-being.

In this Instructable, I will guide you through the process of incorporating cold showers into your daily routine, and show you how to make the most of this simple yet powerful practice.

You'll learn about the benefits of cold showers, how to prepare for your first cold shower, and how to make it a part of your daily routine.

By the end of this Instructable, you'll have the tools and knowledge to experience the many benefits of cold showers for yourself. So don't be afraid of the cold and take the first step towards improved health and well-being.

Supplies

You will really only need a shower, towel and determination and a little bit of patience.

Some sort of timer (preferably a waterproof one) could be useful but isn't crucial.

If you have a bath tub or a lake or river near your house this will be just as good or even better.

Step 1: Why Cold Showers?

There are a myriad of claimed benefits of exposing yourself to coldness, I will list the ones I've heard of or experienced myself

• Improved blood circulation, this is caused by your skins blood vessels to constrict under the water and the dilate when you get out.

• Boosting your immune system, this is caused by increased production of white blood cells caused by the cold water.

• Accelerated metabolism.

• Improved sleep (if done before bed).

• Tightening of pores which can make your skin and hair to improve in quality.

• Better resilience to cold overall.

• Reduced stress/ anxiety. When you take a cold shower, the body releases neurotransmitters that are associated with stress or danger, this sounds bad but is actually good, since you can train your body to handle this stress in a safe environment, you become more resilient to stress in other parts of life.

• Enhanced base line levels of dopamine. Dopamine is a neurotransmitter that plays a role in regulating mood and pleasure but recent studies have shown that it plays a crucial role in motivation.

The benefits which I noticed myself are mostly about the improved immune system, I used to have problems stubborn, long lasting colds and swollen sinuses. Sure, I still get sick occasionally but that ever lasting, low intensity sickness has completely gone away, which I am indescribably greateful for.

I have also felt a real improvement in my overall energy levels and mood, not to mention the dopaminergic upturn which has resulted in me feeling better and performing better in life.

If you want to learn more about this, check out these people:

• Andrew Huberman, a Stanford neuroscientist which has a lot of youtube videos on this and also a podcast called the Huberman Lab, here is a video of him talking about cold showers

• Wim Hof "The Iceman" is a Dutch extreme athlete and advocate of cold exposures. He has developed The Wim Hof Method, which includes cold exposure, a special breathing technique and commitment. Here is as video of him talking about cold exposure.

Step 2: Getting to Know the Cold Shower

It is important to start gradually, to stand in the cold, running water is incredibly unpleasant if you aren't used to it, and getting used to it may take some time depending on your inclination towards coldness and your resilience.

I started my journey simply by ending my normal showers with me gradually turning the dial colder and colder until the water was sufficiently chilly. I would then just stand there and count the seconds to 20 or something and then step out.

The next time I would decrease the temperature farther, increase the amount of seconds or both, increasing my resilience each time.

Step 3: Taking Your Cold Showers

When you feel like you could make it, try starting directly with the cold water.

I usually just step into the shower, constantly telling myself that even though it feels tough beforehand, it will be worth it afterward.

I turn the temperature knob all the way down and start the flow of water and just take a deep breath and enter my whole body under the stream.

You will feel shock and start to breath rapidly, try to take slow, deep breaths and relax as much as possible as you move around a bit to make sure the cold water makes contact with all parts of your body.

When you have acclimatized a bit I like to stand with the water hitting the top of my head and neck and just try to calm down.

It never really gets easier to get into the biting water but you will soon notice that you will feel calm more quickly each time and after a while you actually start enjoying it, after the initial shock and gasps.

You can do it for how long you like but I usually go for 2-3 minutes at a time. You can count the seconds in your head, just go by feeling or do like me and get a water-proof timer in the shower.

When you get out of the shower your skin will be a healthy hue of pinkish red and you will feel amazing, yet shivering.

Step 4: Incorporating Cold Showers in Your Daily Routine

I don't take cold shower every day but I usually get about 3-5 in a week, this works great for me but you will have to find out what works for you.

Some studies show that cold showers before bed will help you sleep better, I usually do my cold exposure the first thing in the morning because that helps me to wake up and primes my mood for the entire day.

I read somewhere that a total of 11 minutes of cold therapy per week could be a good goal to aim for regarding long term effects of cold showering.

Step 5: Conclusion

The benefits are many and the threshhold for starting cold therapy are low, what are you waiting for?

I strongly encourage you to challenge yourself to start taking cold showers and try to make it fun by setting up goals for i.e. time per session, sessions per week or total time per week. Note each session and write down the duration so you can keep track of how your progress is going and how close you are to your goal.

A final word of caution, if you suffer any health conditions I advice yout to consult with your doctor before starting this routine.