In an era where financial stability, sustainability, and personal wellness are paramount, a simple yet powerful practice is gaining recognition: Taking cold showers. 

While it may initially sound daunting, incorporating cold showers into your daily routine can offer many benefits, including reducing your monthly utility bills, helping the planet, and improving your own health and well-being. 

With Google searches for ‘how to take a cold shower’ increased by 47% in June, leading bathroom expert Warren Kinloch from Bathroom Deal has shared his seven-step guide on embracing cold showers.

Step 1: Mental preparation

Before stepping into the shower, mentally prepare yourself by acknowledging the initial shock and reminding yourself of the benefits. The benefits you think about can be prioritised by what you’re looking to get out of taking a cold shower, from financial benefits on your monthly bills to health and wellness benefits such as improved circulation. Focus on the positive aspects and embrace the challenge.

Step 2: Gradual adjustment

Start by incorporating cold water into your warm showers. Towards the end of your shower, gradually decrease the temperature over a few days or weeks. This method allows your body to adapt gradually, making the transition smoother. It’s important to take this step gradually, as going straight to cold water can shock your system.

Step 3: Gradual exposure

Begin by exposing your arms and legs to the cold water, gradually moving towards your torso and head. This stepwise approach lets your body adjust to the temperature change much better than jumping straight into a cold shower.

Step 4: Water temperature variations

After a few weeks of gradual adjustment and exposure, experiment alternating between warm and cold water during your shower. Start with warm water for a few minutes, then switch to cold water briefly. Repeat this process a few times to help your body adapt and enjoy the contrasting sensations.

Step 5: Deep breathing

Once you’re fully immersed in a cold shower, take slow, deep breaths. Deep breathing helps regulate your body’s response to the cold and can reduce the initial shock. If you’ve done the previous steps correctly, your body’s response will be nowhere near as severe as if you stepped straight into a cold shower the first time. However, if you feel uneasy, it’s okay to turn the temperature back up to a level where you feel comfortable. Remember, getting used to cold showers is a process that doesn’t happen overnight.

Step 6: Mindful focus

During your cold shower, focus on the sensations and the present moment. Engage your senses and appreciate the invigorating feeling of the water on your skin. This practice can help shift your perception of cold showers from discomfort to rejuvenation and is a great way to introduce mindfulness to your shower routine.

Step 7: Gradual progression

As you become more comfortable, gradually increase the duration of your cold showers. Aim for a few minutes initially and work up to longer periods, remaining conscious and aware of how your body is feeling.