If you are new to cold showers and are wondering where to start, read this cold shower how to guide
below and enjoy the benefits of cold showers!
Cold shower how to guide
Amazing benefits of cold showers
Wim Hof breathing method
Cold shower how to guide
If you are new to taking cold showers and you’re wondering how to have a cold shower, here are a few different tips in this cold shower how to guide that you can try.
The easiest time of the year to start this practice is summer when it is most comfortable to take cold showers anyway. However, if you are keen to get started then don’t delay until summer comes along, start now.
Gradually reduce the temperature – Start off by lowering the temperature of the water each time you have a shower over the course of a couple of weeks to the point of it being luke-warm or near-cold.
End your shower with cold water – In the last few minutes of your shower change the temperature of the water to completely cold once you are comfortable with having luke-warm / near-cold showers.
Immerse your legs and arms first – Start your cold showers by immersing your legs and arms first under the shower rather than your head or chest and before the rest of your body. Then submerge your shoulders and then gradually your whole body. Make sure your whole body gets covered with cold water.
This is similar to how you naturally often see people enter the water in lakes and at the beach. They are getting their body used to the change in temperature.
Generally, there will always be an initial shock for the first moment of a cold shower where it will wake you up and you might feel slightly uncomfortable. This can be a good shock as it will change your state and cause you to breathe deeply stimulating the immune system. However, it is important to note that through breathing and practice the aim is to gently get your body used to being in cold water.
After 5 – 10 cold showers you will become used to it and it will become much easier for your body to adapt to the cold water. After a couple of months of having cold showers you will also find that it may be easier to have cold bathes in the ocean, rivers or lakes.
If you have tried it and decided it is not your thing that’s ok – consider lukewarm showers and ending with cold water and you will still get much of the benefits. If you enjoy your hot showers and don’t want to give them up, then try fitting in a quick cold shower at a different time of day. Starting the day with a cold shower is a good kick-start to your day!
Also consider if you have any health challenges such as heart problems or a sensitive nervous system it may not be best to shock your body with cold water therapy and it would be better to stick with more gentle lukewarm showers.
In cooler seasons, make sure you are warm and dry after your cold shower.
Cold Showers Have Amazing Benefits
Cold water doesn’t dry the skin as much – When showering with hot water it can strip natural oils off your skin causing your skin to dry out and need moisturising.
Can reduce dandruff – By not showering with hot water, the natural oils are retained on your skin and scalp reducing dandruff.
Energetic, awake and alert – Immersing yourself in cold water helps to wake you up and give you a feeling of alertness and energy. This can be great if you are feeling tired or warm in summertime.
Can help with weight loss – Cold showers have been shown to increase metabolism and shivering using cold therapy has been shown to burn calories.
Stimulates the immune system – When you are suddenly exposed to cold water you naturally breathe deeply stimulating the immune system with oxygen.
Improves circulation – As your body is exposed to the cold water it stimulates blood flow thus improving blood circulation in the body as well as stimulating the lymphatic system that helps clear out waste from your cells and cleanses your body.
Recovery and reduces inflammation – Cold water immersion has been used for recovery by athletes for a very long time with delaying onset muscle soreness after exercise.
Elevates mood – Known to activate the sympathetic nervous system and release endorphins so you can have a positive sense of wellbeing after your cold shower. It is also a great way to start your day!
Increases will power – By getting yourself to do difficult things you develop increased will power, confidence and motivation.
Improves focus – Due to the shock to your nervous system this helps you focus and be present in the moment. No more day dreaming whilst enjoying a long shower.
Saves time, water and energy – Having cold showers generally helps reduce the amount of time you spend in the shower and thus the water that is consumed. When taking a cold shower, you use less energy that would have been otherwise required to heat the hot water therefore reducing your energy consumption.
Wim Hof Breathing Method
Wim Hof – otherwise known as the ice man, is an extreme athlete that has set various world records relating to cold exposure and has challenged himself physically and mentally in nature such as climbing Mount Kilimanjaro in just a pair of shorts!
He has developed breathing techniques that help to deal with the cold. When implementing these breathing techniques, it can help your body adjust to the temperature change thus reducing the shock to your body.
His method is based on three pillars: Breathing, Cold therapy and Commitment when mastering these three pillars he describes unlocking benefits such as:
- Reduced stress level
- Greater cold tolerance
- Faster recovery
- Enhanced creativity
- Stronger immune system
- Increased energy
- Better sleep
- Heightened focus & determination
- Improved sports performance
- Increased willpower
Check out his work in conjunction with having cold showers and following this cold shower how to guide and see too if it has a positive effect in different areas of your life.
We hope you enjoyed our cold shower how to guide – Happy plunging!