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.
A beginner's guide to: Cold showers
cold water immersion, cold water therapy, cold water showers
Get started with our cold showers practice instructions in our free mobile app
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
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In a hurry and don't have any questions?
Check out our safety recommendations.
Grab a towel.
Turn the hot water off and the cold water on full blast.
Step in and count to 60 seconds.
Once you are set up, head to our Practice Guides and get started.
Need a hand getting started? Our app is packed with beginner-friendly Practice Instructions for every activity—and way more where that came from. Hit the button up top and get moving.
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!
What cold showers look like
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.
Faster post-exercise recovery
Focus area: Recovery (Impact rating: High)
Noticeable energy surge
Focus area: Vitality (Impact rating: Medium)
Moderate improvements in stress-adaptation
Focus area: Resilience (Impact rating: Medium)
People who love cold showers
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Real people's experiences
Starting a cold shower? Read this first
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.
Safety
⚠️
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
😨
“Yikes! I can’t believe I am doing this.”
😮💨
”It’s cold! But it’s only 30 seconds.”
🥶
“I…I think I’m going numb.”
🙂
“Hey, it’s not so bad actually.”
😎
“I feel awesome.”
Try cold showers today
- • Identify focus areas for growth
- • Discover activities for improvement
- • Track and reflect on progress
- • Adjust your wellness routine
What you need to know about cold showers
Wondering whether you should start on your own, in a class or 1:1 with a teacher? Explore the table below and discover everything you need to know to get your practice started, right now.
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Recommendation for first-timer
Availability
Average cost per session
Special equipment required
Potential for socialisation & community
Safety & skill building
Space or privacy required
Ease of scheduling
Setup time
Active practice time
Unexpected advantages
Ancestry, history, facts and other trivia
The practice of taking cold showers was popularized in Europe in the 19th century.
Wim Hof, also known as "The Iceman," promotes cold showers for health benefits.
Cold showers were used in ancient Rome as a form of therapy.
Cold showers have been shown to increase the body's brown fat, which helps burn calories.
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2 facts
Popular memes
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8 memes
Academic research we rate
Regular Cold Shower Exposure Modulates Humoral and Cell-Mediated Immunity in Healthy Individuals
El-Ansary, M. R. M., El-Ansary, A. R., Said, S. M., & Abdel-Hakeem, M. A. (2024). Regular cold shower exposure modulates humoral and cell-mediated immunity in healthy individuals. Journal of Thermal Biology, 125, 103971. https://doi.org/10.1016/j.jtherbio.2024.103971
Effect of Cold Shower on Recovery From High-Intensity Cycling in the Heat.
Ajjimaporn, A., Chaunchaiyakul, R., Pitsamai, S., & Widjaja, W. (2019). Effect of Cold Shower on Recovery From High-Intensity Cycling in the Heat. Journal of Strength and Conditioning Research, 33(8), 2233–2240. https://doi.org/10.1519/jsc.0000000000003017
Influence of Contrast Shower and Water Immersion on Recovery in Elite Netballers
Juliff, L. E., Halson, S. L., Bonetti, D. L., Versey, N. G., Driller, M. W., & Peiffer, J. J. (2014). Influence of Contrast Shower and Water Immersion on Recovery in Elite Netballers. Journal of Strength and Conditioning Research, 28(8), 2353–2358. https://doi.org/10.1519/jsc.0000000000000417
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3 research pieces
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