Start Today: Essential Cold Shower Tips and Motivation for Beginners
Cold showers and cold therapy – Do cold showers really work?
Thinking about trying a cold shower? Discover the benefits, expert tips, and a step-by-step guide to making it a habit. Start your cold therapy journey today!
Cold therapy, also known as cold exposure or cold water therapy, works by briefly exposing the body to cold under controlled conditions, where the cold acts as a stressor. In response, the body activates its regulatory mechanisms, reducing heat loss and increasing heat production. Over time, the body learns to use these innate mechanisms more efficiently, meaning sudden drops in temperature won’t catch you off guard.
Cold therapy is an excellent tool for building resistance to the cold, strengthening the immune system and the mind, and reducing fatigue. Additionally, it has numerous other physiological benefits, which I’ve previously gathered here.
If you’ve decided to give it a try, you already deserve a big round of applause! And later, your body will thank you for your commitment.
There are several ways to practice cold therapy, from cold showers and walking barefoot in the snow to full-body cold chambers. Whichever method you choose, first make sure there are no contraindications in your case—certain medical conditions may make cold exposure unsafe. If you’re unsure, consult your doctor.
And remember: just like with anything else, cold therapy in small doses is medicine, but in excess, it can be harmful. No need to go extreme!
Cold showers – Start to unlock Discipline, Energy, and Growth for Free
I believe the simplest, most affordable, and most accessible form of cold therapy is a cold shower. It’s available year-round, no matter the season, and it’s environmentally friendly.
For me, there’s also one big advantage over swimming in a cold lake: it takes an extra dose of self-discipline to turn the knob to cold yourself—whereas when you walk into a lake, you simply have to step in. But with cold showers, it’s all about willpower and consistent determination! As intimidating as it may sound at first, I promise—it’s worth it. It might seem like a huge challenge, but breaking it down into small steps makes it much easier. By following the principle of gradual adaptation, you don’t have to make big sacrifices right away!
Step-by-Step: How to Start Taking Cold Showers
1. Mornings are Best!
The best time for a cold shower is in the morning, as the boosted circulation gives you an instant energy kick for the day ahead. If mornings don’t work for you, don’t worry—cold showers provide benefits at any time of the day. They are also highly recommended after a workout due to their circulation-boosting effects. While some avoid cold showers right before bed, I personally don’t mind them and still sleep perfectly fine!
2. How Cold Is a Cold Shower?
The ideal water temperature is around 10-15°C (50-59°F), but feel free to go even colder if your tap allows it! If you’re just starting out, experiment by gradually lowering the temperature to a level that feels slightly uncomfortable but still manageable. Over time, you can push your limits colder and colder!
3. How to Transition from Warm to Cold Showers?
You don’t have to go extreme right away! You can still reap the benefits by simply switching to cooler water at the end of your regular warm shower. Another great method is contrast showers, where you alternate between warm and cold water—just be sure to leave a few seconds between switches. Personally, knowing that I could always switch back to warm water mentally helped me at the beginning. Eventually, try ending your shower with cold water for maximum benefits!
4. Start Gradually
Ideally, a few minutes under cold water is enough—but more than 5 minutes isn’t necessary in this form of cold exposure. At first, 15-30 seconds is plenty! As I mentioned earlier, you can start with slightly warmer cold water and gradually decrease the temperature. Over time, as your body adapts, you’ll be able to increase the duration to 3 minutes and even enjoy the coldest setting!
5. Dry Off Immediately!
This one’s obvious—after all, you’ll want to eliminate the cold discomfort as soon as possible! As soon as you dry off, you’ll feel the rush of circulation, your body temperature will normalize, and you’ll already tolerate the cold better than before your shower!
Tips on staying consistent and making cold showers a habit
Set Your Intention in Advance!
Before stepping into the shower, commit to turning the knob to cold and staying under for at least 5, 10, 15, or even 30 seconds!
Focus on Your Breath!
Once you’ve turned the water to cold, take slow, deep breaths through your nose. This helps distract you from the shock while keeping your body calm and relaxed. Shallow, rapid breathing increases stress and muscle tension, making the cold harder to tolerate.
Let It Out!
Some people handle discomfort better by exhaling loudly or sighing deeply—if that’s you, don’t hold back! Just remember to take long, deep breaths through your nose.
Most Important: Be Kind to Yourself!
Deciding to start is already a huge achievement! Praise yourself and don’t be discouraged if you don’t reach your target temperature or duration right away. Progress is what matters. Focus on the positives and the amazing benefits of cold showers!
Find Role Models
I first discovered cold showers through a 95-year-old woman who spoke five languages and was still physically active. She told me her secret: taking cold showers since young adulthood. Her story inspired me, and I started immediately.
Later, I heard about famous athletes and celebrities who swear by cold showers. Cristiano Ronaldo once said that people should shower with cold water—a confirmation that even top professionals rely on it. If elite athletes use it (guided by doctors and experts), it’s definitely worth trying!
Stay Strong & Keep Going!
Look back at how far you’ve come and be proud of yourself! Let’s repeat tomorrow!
Bonus Tip – Cold Face Wash
More and more people invest in complex skincare routines, layering products and hoping for youthful skin. My skincare routine for the past 15 years? Cold water. I rarely use creams—only sunscreen when necessary.
Cold water tightens pores, reduces inflammation, and prevents excessive drying. Unlike hot water, which strips natural oils, cold water locks in moisture, keeping skin hydrated, smooth, and less prone to irritation. It also minimizes acne by preventing dirt and oil buildup.
I believe the best skincare is our own circulation, delivering nutrients from within.
Takeaway
Discipline, energy, improved circulation, faster recovery after workouts and injuries, healthier skin and hair, boosted metabolism, stronger immune system, and better cold tolerance—just to name a few. The list of cold shower benefits is endless!
And the best part? It’s completely free.
I can only recommend giving it a try and experiencing the effects for yourself. If it feels overwhelming, start with a 30-day challenge and see how you feel!
Have you tried it yet? I’d love to hear about your experience—share your thoughts in the comments!
- What inspired you to start cold showers?
- What helped you stay consistent?
Share in the comments!
Sources:
Cold showers are not recommended in these cases
Scientific Evidence-Based Effects of Hydrotherapy on Various Systems of the Body
Cleveland Clinic about brown fat
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