Trust me… cold showers work

I’ve been taking cold showers nearly every single day since the beginning of the year, and they’ve genuinely changed my life. I’m not even kidding.

Cold showers are now a staple in my wellness routine and I feel and perform noticeably better when I’m on track with them.

Doing something that takes so much courage and causes so much physical discomfort first thing in the morning has changed the way I approach and handle stress in my life, I’m more productive and I procrastinate less. If you know me well you know the last one is huge.

Turns out, my experience has a scientific explanation with major benefits.

The benefits of cold showers

When you take a cold plunge from just 30 seconds up to 3 minutes, the chemicals dopamine, norepinephrine, and epinephrine can be elevated two to three times for the following 4-6 hours. The release of these neurotransmitters following deliberate cold exposure can make you happier, more alert, focused, energized, less anxious and better able to tolerate stress. SIGN ME UPPPPP.

This is the same reason that deliberate cold exposure has also been used to treat depression and even addiction! Honestly so amazing.

Cold exposure also has physical benefits like reducing inflammation and increasing metabolism, although personally, I’ve experienced the mental benefits above anything else.

Your guide to cold showers

Ready to get started?! Here’s your cold-shower start up guide:

• Get in first thing in the morning, with the water as cold as your shower goes
• Start for just 30 seconds and eventually work your way up to 2-3 minutes
• If you’re doing a full shower and washing your hair/body too, start with warm and end with cold, or do separate showers. I personally like to do just my cold showers in the morning and then I shower after my workouts later in the day!
• Aim to get a total of at least 11 minutes a week

Also, try to avoid cold exposure within 4-6 hours after your workout if your goal is to build muscle, as cold exposure hinders hypertrophy (muscle growth). Another reason to get it done first thing in the morning!

If you’re interested in learning more, follow Susana Søberg, the leading researcher on cold exposure, or check out this in-depth podcast episode from Andrew Huberman.

So… when are you starting your cold showers?!