Cold showers
cold water immersion, cold water therapy, cold water showers
Cold showers are a simple and refreshing practice and involve exactly what the name suggests – taking a shower, but with cold water. It’s a quick, invigorating way to boost your energy and resilience.
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What are cold showers?
This simple practice of standing under cold water for a few minutes is becoming increasingly popular, thanks to its ability to boost your mood, improve circulation, and sharpen mental focus.
Imagine the rush of cold water washing over you—yes, it may be shocking at first, but that initial shock quickly fades into a feeling of accomplishment and freshness. The best part? You don't need any special equipment, just your shower. Whether you're looking to build mental toughness, improve recovery after a workout, or simply wake up in the morning, cold showers are a powerful yet accessible way to invigorate your mind and body.
So, are you ready to jump in and feel the benefits?
Let’s show you how!
Bursts that feature cold showers
Wellbeing benefits
Why cold showers are good for you
Cold showers can speed recovery and boost energy. Regular cold exposure may strengthen stress adaptation and improve circulation, though research is still in early stages.
Taking a cold shower can activate the sympathetic nervous system to release endorphins while reducing depression, anxiety and stress (Habib, 2023). As well as reducing distress and nervousness, they can also improve your emotional wellbeing by helping you feel more active, alert, attentive, proud and inspired (Yankouskaya et al., 2023).
A cold shower can improve your physical wellbeing by helping with muscle recovery and performance improvement (Bleakley et al., 2012), while also improving blood circulation and enhancing the immune function for better overall physical health (Habib, 2023).
Regular cold showers can promote a sense of accomplishment and resilience, fostering a deeper and enhanced connection to self. The shock and challenge of the cold water can also act as a form of mental training, helping individuals build mental strength and clarity (Carona & Marques, 2023).
Engaging in group activities like cold water swimming or communal cold showers can enhance social bonds and create a sense of community, contributing to an overall improved social wellbeing (Yankouskaya et al., 2023).
The cognitive challenge posed by showering in cold water can improve focus, mental clarity and your general intellectual wellbeing. This effect is supported by changes in brain connectivity associated with attention control and self-regulation following cold water immersion (Yankouskaya et al., 2023).
Self-led, one-on-one, or in a group
Whether you go it alone, join a group, or work 1:1 with a teacher, we’ve laid out what each path can look like.
Recommendation for first-timer
1st pick
Most people practise cold water showers on their own, at home. This method is accessible, easy to incorporate into daily routines and doesn’t require any special equipment. It’s the most common way to engage with cold exposure.
Not picked
While 1:1 instruction exists for cold exposure, it is more focused on cold plunge therapy rather than cold showers specifically.
Not picked
Group cold showers are not typically practised due to logistical and privacy concerns. Group cold exposure is more commonly done through cold plunge pools or ice baths
Availability
Widely
Anyone with access to a shower can practise cold water therapy at home, making it extremely convenient.
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Average cost per session
Free or low cost
This is free! Cold showers at home require no additional costs. Simply turn down the temperature at the end of your regular shower to start practising.
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Special equipment required
None or minimal
You only need a working shower with access to cold water. No special equipment or setup is required, making this practice highly accessible to anyone.
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Potential for socialisation & community
Mostly solo
Cold showers are typically a solo activity. However, many people share their experiences online through challenges or social media, creating virtual communities around cold exposure.
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Safety & skill building
Mixed results
- Cold showers are generally safe when you start gradually and listen to your body. Focus on controlling your breath and keeping your exposure short at first (30 seconds to 2 minutes).
- It will be up to you to assess if you're generally feeling up for the cold shower and to keep track of how long you're under it.
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Space or privacy required
Minimal
You can practise cold showers in the privacy of your own bathroom, making it an easy and private routine.
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Ease of scheduling
Very flexible
Cold showers can be done at any time during your day, typically after a warm shower. This flexibility makes it easy to incorporate into your daily routine, whether morning or evening.
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Setup time
Little to none
There's no additional setup needed. Simply get yourself mentally prepared and turn your regular shower to cold.
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Active practice time
Under 20 mins
Cold showers typically last 1-3 minutes at the end of a warm shower. You control the duration and can gradually increase the time and lower the temperature as you adapt.
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Unexpected advantages
Actually useful
Cold showers can give you that post-spa glow without breaking the bank. Your complexion will thank you for this refreshing, cost-effective beauty boost.
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Academic research we rate
- The Effect of Cold Showering on Health and Work: A Randomized Controlled Trial
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- Effect of Cold Shower on Recovery From High-Intensity Cycling in the Heat.
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- Influence of Contrast Shower and Water Immersion on Recovery in Elite Netballers
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- Repeated cold showers as a method of habituating humans to the initial responses to cold water immersion
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- Regular Cold Shower Exposure Modulates Humoral and Cell-Mediated Immunity in Healthy Individuals
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- Exploring the benefits of cold exposure in health and athletic performance - review of articles
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Safety
Are you ready to jump in and get chilly? Before you do, there are some important things to keep in mind. Cold showers are safe for most people, but these helpful tips will make sure that your first cold shower will be the first of many.
- Listen to your body, start gradually and practise with care to minimise risks. If you are pregnant or have a health condition, we recommend consulting with your healthcare provider.
- Start with the recommended minimum practice duration and see how you respond before increasing the time.
- Stop if you experience excessive discomfort, shivering, or dizziness.
What you might experience
You’ve never had a cold shower before, and although you’ve just read up on all of the awesome reasons why you should do one, you still aren’t sure what to expect. Hint: It will be cold, especially if it’s winter, but it can also be fun. Just remember, the first time is usually the hardest.
The initial shock of the cold water may make your heart rate increase, your blood pressure increase, and your breathing quicken. So, concentrate on slowing down your breath. Breathe in through your nose and out through your mouth in a slow and controlled manner. This is the easiest way to get past the shock of the cold water, safely.
Your first cold shower will be super short, but after about 30 seconds of being in the water, your skin may start to feel a little numb. This is normal because it is pretty darn cold in there. Just remind yourself about all of the awesome benefits that you will feel once you’ve finished your shower.
The more you do it, the easier it should get. Your tolerance levels to the cold should increase and you may even (dare we say it) start to enjoy the experience. Just pay close attention to your body, and if you’re feeling beyond uncomfortable or in any pain, then get out of the water and get warm.
Hop out of the shower, wrap yourself up in your towel and let your body bring its temperature up naturally. You should now be starting to feel the benefits of those endorphins, as well as a renewed sense of energy. Enjoy those awesome feelings. And look forward to doing it all again tomorrow.
Check it out
Hot & cold
Want to try cold showers alongside some other activities?
You don't have to build a routine from scratch. Every Burst is a ready-made plan you can schedule in a couple of taps.