It’s claimed that doing this can boost your mood, enhance metabolism, and increase focus. One experiment even found that ice baths and breathing exercises can reduce the impact of illnesses like E. Coli.¹
But why? And more importantly before you dive into a frozen lake, how?
The science of cold showers and ice baths is actually pretty simple.
Cold showers suck. They feel terrible. The first drops of arctic water that blast your back or face seem to turn off your brain. Your heart starts racing. Your vision may get blurry. You start thinking, “how can I make this stop?” In other words, you enter full on survival mode.
And that’s one of the best things you can do for your body.
Why? Because your body floods with chemicals to make sure you survive.
Dopamine levels soar. That’s the chemical that makes you pursue goals, like getting out of the shower alive.
Adrenaline surges through your body. That’s the chemical that makes you want to move and scream and focus and escape.
Your body starts torching calories. That’s so it can maintain a stable body temperature.
And those chemicals and processes persist once you turn off the water. That fight-or-flight response gets replaced by a profound sense of calm focus that can last for hours.³
That’s not counting the mental toughness benefit. Every time you step into that stream of cold water, you’re training yourself to endure something unpleasant. You strengthen your ability to overcome fear and to do hard, yet beneficial, things.
There are some critical factors to consider…
Eventually, you’ll get used to shock and minimize the benefits. According to Andrew Huberman, a Stanford professor, you should aim for 11 minutes in cold water per week.²
Diving into a frozen lake on your first day could lead to panic and even death. Start with an uncomfortable, but safe temperature in your own shower in your own house, and build up your tolerance.
Cold showers are perfect if you need to eliminate muscle soreness. But it also impacts muscle hypertrophy, slowing growth. So if you need to quickly recover from workouts, take cold showers. But if you’re trying to gain mass, opt with your normal shower routine instead.
Cold showers provide a host of benefits, from boosting your mood to aiding in weight loss. But it’s important to start slowly and increase the intensity gradually to avoid any negative consequences. So if you’re looking for a way to improve your mental toughness and boost your productivity, add a cold shower to your routine. Just make sure you do it safely.
¹ “MR ICE: Men’s Health Chills With Iceman Wim Hof,” Alex Harris, Men’s Health, 27 Apr 2022, https://www.menshealth.com/uk/health/a758182/big-read-mh-chills-with-iceman-wim-hof/
² “The Science & Use of Cold Exposure for Health & Performance,” Andrew Huberman, Huberman Lab, May 1, 2022, https://hubermanlab.com/the-science-and-use-of-cold-exposure-for-health-and-performance/
³ “Cold Shower for Anxiety: Does It Help?” Kristeen Cherney, Healthline, June 22, 2022, https://www.healthline.com/health/anxiety/cold-shower-for-anxiety