Starting your day with a cold shower isn't exactly ideal, we admit. Yet, many have been tempted to adopt this habit, as being immersed in cold water has numerous health benefits, both physical and mental: it firms the body, speeds up the system, reduces stress, beautifies the skin, and improves sleep.
So we'll explain all its benefits to you and give you all our advice to get started!
Where does the cold shower come from?
Ice-water jets were first administered for health reasons in the early 19th century, when doctors designed them for use on prison inmates to "cool hot and inflamed brains and instill fear to tame impetuous wills."
By the mid-19th century, the Victorians realized that the shower had other uses, namely washing people—and that the water would be better if it were hot. Thus, the shower went from a device used to inflict discomfort for an hour and a half to a very pleasant one that lasts about five minutes!
And yet, the practice of taking a cold shower for its health benefits has never really disappeared, and in fact, it seems to be experiencing a resurgence. Today, it's a recognized technique for boosting your well-being.
What are the benefits of a cold shower? What the research says.
- A cold shower may help maintain good health. A study in the Netherlands showed that people who took a cold shower or a cold bath were less likely than those who took a hot shower to be absent from work due to illness. This is one of the many benefits of cold showers. In a group of 3,000 people, it was found that those who adopted the ice water jets had a 29% reduction in sick leave. Also noteworthy: 64% of participants subjected to cold temperatures for 1 month continued the ritual daily even after the study. One possibility that could explain this result is that a daily cold shower may strengthen the immune system. The second is that cold water seems to activate the production of the hormone norepinephrine, which increases heart rate and blood pressure and potentially improves health.
- Cold showers are said to improve blood circulation. When cold water comes into contact with the skin, blood flow to the skin decreases, and when the body warms up, it promotes blood circulation. Some scientists believe this may improve circulation. A study of cold showers after exercise found that after four weeks, blood circulation improved. We could also mention its benefits for the body, skin, hair, and pores.
- Cold showers could help you lose weight. One study found that a cold shower at 14°C increased metabolism by 350%. Metabolism is the process by which your body converts what you eat and drink into energy, so a higher metabolism equates to more energy burned.
- Cold showers are believed to have mental health benefits. Taking a cold shower may increase mental alertness. This is because it triggers the fight-or-flight response in our brains. In older adults, cold water applied to the face and neck has been shown to improve brain function. It may also relieve symptoms of depression and increase well-being.
How to take a cold shower?
So, how do you know if cold showers are right for you? Ultimately, you just have to try them for yourself and discover the benefits for yourself.
But be warned: it's not going to be pleasant. Once that first jet of icy water hits us, it's hard not to want to turn it off and grab a nice warm towel.
The intense discomfort of the cold easily erases all the reasons that seemed so logical two minutes before. Be prepared to experience and overcome this temporary discomfort! Overcoming this pain is what will make you stronger at the end of the day. Remember the benefits of this practice!
So here are some easy tips, tricks, and advice for people who want to try cold showers!
Focus on your breathing.
Your breathing controls your nervous system. You can warm up by breathing faster and shallower, or cool down by breathing slower and deeper. Changing your breathing is an excellent way to relax and allows us to better manage our bodies and minds. For example, you can use your breathing to generate heat during a cold shower or bath.
First, focus on your breathing; you'll notice it change as you activate the cold water jet. Then, find ways to modify your breathing to help you better manage the pain and move through the present moment.
Little by little, you will learn to control your breathing, and you will be pleasantly surprised by the power that this power gives you!
Take it slow.
No one said you should jump into ice-cold water right away. It's often easiest to start with a lukewarm stream, then gradually progress to colder temperatures as your body adjusts.
Slowly work your way up to the "cold" setting on your shower over the course of 1 to 2 minutes. Then, test how long you can hold it. By gradually adjusting the temperature, the experience becomes much more manageable.
Alternate temperatures.
Another technique to make the practice easier is to follow a cold shower with a hot shower. You can use a ratio of 60 seconds of cold and 20 seconds of hot, or any other ratio that will allow you to continue taking cold showers.
Just make sure you don't go back to the hot water. Going back to the hot water for a few seconds will give your muscles a few seconds to relax and also allow your skin temperature to warm up. When you reintroduce the cold water, you'll feel a slight shock and discomfort again. Keep in mind that when doing these types of showers, it's often best to end the shower at a cool temperature to maximize the benefits.
Time yourself and beat your high score!
Turn the experience into a personal challenge! Set a timer before each session and see how long you can last. Be sure to write down your score each day to track your progress. This can be a great motivational tactic to keep you motivated. Set a goal to beat your best score every week or month.
Even better! Find a friend to challenge. Track your progress together in a friendly competition: it'll be a great way to motivate yourself, especially in the mornings during winter!
Playlist and positive affirmations.
Your best ally in fighting a cold shower is simply to distract yourself from the temporary pain and move on. Put on a good fighter playlist and repeat positive affirmations to give yourself motivation! Not only will this distract you from the cold shower, but it will also benefit your mood, energy, and overall well-being.
Precautions to take before a cold shower.
There's plenty of evidence that cold showers are good for your health, although the reasons are still a little unclear. But before you begin, you should know that cold showers come with some risks. Because a sudden burst of cold water shocks the body, it can be dangerous for people with heart disease and could precipitate a heart attack or irregular heartbeat.
