Take Cold/Contrast Showers

What is it?

Cold or contrast showers involve exposing your body to cold water intentionally, either for the entire shower or by alternating between hot and cold water. A contrast shower typically means switching between warm/hot water and cold water in cycles, while a cold shower means ending with or spending most of your time in cold water. It's a simple physiological stressor that can be incorporated into your existing morning or evening routine.

Most people start with just 30 seconds of cold water at the end of a regular shower, then gradually increase duration as they adapt. The goal isn't to suffer—it's to trigger a controlled stress response that offers surprising physical and mental benefits.

How does it work?

Cold water exposure activates your sympathetic nervous system, triggering a rush of norepinephrine and other hormones that sharpen focus and boost mood. This controlled stress response—known as hormesis—trains your body to handle discomfort more effectively.

The temperature shock causes vasoconstriction (blood vessels tightening), followed by vasodilation when you warm up again. This process improves circulation and may support immune function. Cold exposure also increases metabolic rate temporarily as your body works to maintain core temperature, and it can reduce inflammation in muscles and joints.

On a psychological level, the practice builds mental resilience. Choosing to stay under cold water when every instinct says to run builds your capacity to tolerate discomfort in other areas of life.

Why adopt it?

Cold showers deliver a remarkable range of benefits for such a simple practice. Many people report feeling significantly more alert and energized afterward—better than coffee for some. The mood-boosting effect comes from the release of endorphins and can last for hours.

Regular cold exposure may strengthen your immune system, with some studies showing reduced sick days. Athletes use cold therapy to speed recovery and reduce muscle soreness. The practice also improves skin and hair health, as cold water doesn't strip natural oils the way hot water does.

Beyond physical benefits, the mental edge is transformative. Starting your day by doing something difficult voluntarily builds confidence and discipline that carries into other challenges. You're literally training your nervous system to remain calm under stress.

How to adopt it (First steps)?

Start with warm-to-cold transitions. Take your normal warm shower, then spend the last 30 seconds under cold water. Focus on deep breathing to manage the shock.

Gradually increase duration. Add 10-15 seconds every few days until you reach 2-3 minutes of cold exposure. There's no prize for rushing this.

Try contrast cycles. Alternate between 1 minute hot and 30 seconds cold, repeating 3-5 times. Always end on cold for maximum alertness.

Control your breathing. The gasping reflex is normal. Practice slow, deep breaths to override the panic response and stay calm.

Choose your timing. Morning showers maximize the energy boost for your day. Evening cold showers can actually improve sleep for some people, despite the stimulating effect.

Start warmer in winter. Cold water is much colder in winter months. Begin with cool (not freezing) water and adjust as you adapt.

Challenges and how to overcome them

The initial shock is intense, and your brain will generate every excuse to avoid it. That resistance is exactly what you're training against. Remind yourself it's temporary—just 30 seconds at first—and focus on your breathing rather than the temperature.

Some people experience headaches or dizziness when starting. This usually means you're going too cold too fast, or holding your breath. Ease in more gradually and maintain steady breathing throughout.

If you have cardiovascular issues, Raynaud's syndrome, or are pregnant, consult a doctor before starting cold exposure. It's a significant physiological stressor that isn't appropriate for everyone.

On low-motivation days, make a deal with yourself: just 10 seconds. Often, once you're in, you'll stay longer. If not, 10 seconds still counts as honoring your commitment.

The practice can feel less appealing in already-cold weather. Counterintuitively, this is when warm-to-cold contrast showers work best, leaving you feeling warmer overall than a purely hot shower.

Supporting apps/tools

Wim Hof Method app offers guided cold exposure protocols with breathing exercises specifically designed to accompany the practice.

Insight Timer or Calm provide meditation timers you can use to track your cold exposure duration without watching the clock obsessively.

Shower timer devices attach to your shower and help you track time spent in cold water, making it easier to progressively increase duration.

Simple habit trackers like Streaks or HabitBull let you log your consistency and build momentum through visible progress.

Analog alternatives: just use your phone's timer, set it outside the shower, and commit to staying under the cold water until it beeps. The low-tech approach often works best for building genuine discipline.