The Power of a Cold Shower - Start your day with exhilaration!

Hello Everyone,

I hope you are all well. Welcome back to The Be Well Blog - I’m so glad you are here! By popular demand, I am taking a plunge into the subject of cold showers today. It’s a hot topic! And it’s one I love to talk about, as it has been part of my well-being routine for a while now. So without further ado, let’s get into the power of a cold shower!

If you have been around for a while in this healing space called The Be Well Blog, you will have read about my love for the cold, and its healing and transformative benefits. This wasn’t always the case, however. Living in Western Canada (which experiences some of the longest, coldest winters on the planet), there are times when the cold is inconvenient to say the least. The temperature here can plummet to a stinging - 40 degrees Celsius in the foothills of the Rocky Mountains, and in all honesty, that hurts! It hurts your face, it freezes the inside of your nose (which makes it hard to breathe), it makes your body tense, no matter how many layers you’re wearing. Sometimes is doesn’t feel like a magical winter wonderland in -20, -30 or -40! That being said, in the past few years I have learned to understand the cold. By creating intention around how I deal with the cold; learning to understand it’s benefits and harnessing them to support my health and well-being, the cold and I are now in a much friendlier relationship. In fact, I have written posts about this previously, as it has been a journey, and I continue to walk the path of working with the cold. You can read “Embracing the Cold this Winter and Let it Work FOR You, here: https://www.sacrednorthyoga.com/the-be-well-blog/embrace-the-cold-this-winter-and-let-it-work-for-you

And “Coping with Extremes - It’s all about intention” is here: https://www.sacrednorthyoga.com/the-be-well-blog/tvy3cjk7m9ofdo90tyjkhcp0t57pxl

**Creating intention around dealing with the cold and learning to understand its benefits can have a huge impact on health and wellbeing.**

So, how does my journey of learning to embrace the cold and harnessing all of its super powers relate to cold showers? In February of 2020, my sister in law asked if I’d listened to an interview with Wim Hof on one of our favourite podcasts “Feel Better, Live More” hosted by Dr Rangan Chatterjee. She informed me that Wim seemed crazy, but she was intrigued by his philosophy. So on a very cold, snowy February day, I walked in the forest and listened to the podcast. I too found it intriguing and I set about exploring the idea of cold therapy and learning more about Wim Hof. Here is his website: https://www.wimhofmethod.com/cold-therapy if you would like to learn about him too. Also, here is a link to the podcast Feel Better, Live More. It is an amazing tool to have in your wellness toolbox. The host Dr Rangan Chatterjee is a medical doctor with a passion for holistic health and wellness. And he happens to be from Manchester England, close to where I’m from. I think you will love his work: https://drchatterjee.com/blog/category/podcast/

On this cold February day, I took a few pointers from the podcast and from Wim’s website and the following morning, I decided to try the cold shower. Wim suggests that you have your regular hot shower first and then when you are ready to finish, turn the faucet to cold for as long as you feel able. Even a few seconds is a great start. I did just that, a few seconds. It was a shock to the system; the icy water sharp, almost piercing on my body at 7am, but it felt great. It was exhilarating and my body felt alive and full of anticipation for the day. I was addicted from day one! As the days and weeks continued, and of course the world spiralled into the chaos of pandemic, my cold shower became an anchor; a steady, structure of powerful medicine to begin my day. Now, years later, my morning routine begins with a cold shower and without it, my day isn’t the same.

**The forest is my favourite place to walk and listen to a podcast!**

Cold therapy or cryotherapy as it is also known, has been used for healing inflammation in the body, improving mood, increasing metabolism, boosting the immune system and enhancing general well-being for centuries. Records show that 5000 years ago, the Ancient Egyptians were using cold treatments to reduce inflammation and heal injuries; Papyrus scrolls have been found that indicate the application of ice for healing patients. Also in Ancient Greek, pioneering physicians Hippocrates and Galen explored the use of cold temperatures and documented the benefits of cold exposure for pain, swelling and bleeding. The concept is certainly not a new one! In recent years however, cold therapy has moved to ice baths, cold showers, cold exposure such as snow meditations and of course ,the polar plunge. All have become extremely popular not only for their physical benefits to our health, but for their excellent ability to improve mood, which positively impacts our mental and emotional health. This has been overwhelmingly powerful for many during the recent unsettling times we have experienced.

So let’s take a closer look at the benefits the cold can provide, and how taking that cold shower each morning can truly reset body, mind and spirit for the day ahead.

Reduced inflammation in the body - Cold therapy is a master at reducing inflammation, so if you are in pain or feeling sore, adding a cold shower to your daily wellness routine will promote healing. Exposure to the cold constricts blood vessels, which reduces the blood flow to sore or injured areas of the body. In turn, this reduces swelling and inflammation. In the longer term, general inflammation can also be reduced by consistently incorporating cold therapy into your life. Research has shown that many diseases are associated with chronic inflammation, so adding a cold shower each morning, is a quick, easy and effective way to invite wellness into your life.

Improved mood and mental well-being - Initially a cold shower, (or any of the cold therapy modalities) may not be your idea of improving your mood. It certainly does take a bit of getting used to. But the cold is an instant mood booster. When we come into contact with the cold, it stimulates dopamine production in the brain. This neurotransmitter is associated with pleasure, and when the cold moves this into action for us, we feel the power of mental clarity and an increased sense of positivity in our mood and emotions. Taking a cold shower regularly, can have long term effects on stability of mood and general mental well-being.

Increased metabolism, which may help with weight loss - Cold temperatures help to increase metabolism. This is due to brown fat cells generating heat, when they are exposed to cold. So when we expose our bodies to cold therapy, the increased calories which are burned, may help with weight loss in the long term.

Improved Sleep - It’s difficult to understand how cold can assist with improved sleep, as we often associate the comfort of warm water, in the form of a relaxing hot bath, as an aid to the wind down period before sleep. But, there is research to suggest that taking a cold shower in the evening, a short time before you want to turn in for the night, can assist with falling asleep. The cold water helps to lower the core body temperature and this brings more ease to falling asleep. Personally I haven’t tried this, as I prefer to take a cold shower in the morning. If you have sleep issues however, it could be a great place to start, along with other relaxation and sleep inducing habits.

It’s also worth mentioning when cold therapy may not be of service to you. Here are some of the contraindications:

Pregnancy - always check with your medical provider before engaging in any new health or well-being protocol at this time.

If you have any cardiovascular condition, again consult your medical provider.

Poor circulation.

Extreme stiffness in muscle or joints.

Sensory disorders, which include diabetes, or any disorder that prevents the feeling of sensations.

I have found cold therapy to be an important addition to my health and well-being toolbox. My day just doesn’t feel right without a cold shower now, and after implementing this into my daily routine, I can attest to how powerful cold therapy is for my physical and mental health. I also enjoy wild swimming in cold water immensely. I’m not at polar plunge level, yet. But in recent years I have immersed myself, and swam in cold lakes here in Canada as early as May. The month of May in Canada is pretty cold and snow is often still falling. I have also swam in the Pacific Ocean off the shores of Canada, which is cold! And I have swam in lakes and the ocean in Britain, which is mildly warmer. The feeling of being immersed in cold water, and having an expanse of natural water to glide through, while observing the earth and sky around you, is a powerful mood booster and a meditative experience. I highly recommend it!

The feeling of being immersed in cold water, and having an expanse of natural water to glide through, while observing the earth and sky around you, is a powerful mood booster and a meditative experience.

If you want to take cold exposure to a different level, then snow meditations might be of interest. I have used this practice on occasion and find it extremely calming, especially if it’s pleasantly cold, so above -10 degrees Celsius, and not too windy. I also find this practice especially soothing if there are gentle snow flakes falling. The sensation of tiny, light wisps of snow touching the skin, and the silence that descends like a blanket upon the earth during this time, is truly peaceful. Just a few minutes of sitting, eyes closed, feeling the sensations and being surrounded by complete quietude, is a heightened experience of tranquility.

**The calm experienced with snow meditation.**

So what are you waiting for? Try at cold shower today and just see how it feels. Start with your regular temperature and enjoy your usual shower experience. Then, turn the faucet to cold and try just a few seconds. See how that feels, and turn the water off when you know that you have reached your comfort level with the experience. That is day one. As the days progress, try a second or two longer with your cold water exposure and notice how you feel. How does your morning feel afterwards? Do you feel more awake, more alive, more motivated for your day? You are creating a routine that will become a powerhouse in your wellness practice. The power of a cold shower is truly something that will be a wonderful addition to your life. You may be inspired to move towards cold water swimming and even snow meditations. The journey is yours to discover. I do hope it serves you well.

Feel free to chat with me in the comments below, or send me a message on the Connect with Me page of this website. I am available to answer any questions you may have regarding cold therapy, or any of the health, yoga and wellness topics I cover here on The Be Well Blog. You can also find me on Instagram and on YouTube. Come practice with me there, I would love to see you!

Here are two yoga and acupressure practices from my channel which work well with the power of cold water. Yoga for Focus and Concentration is here: https://youtu.be/Lg_NL4AZErM

And Yoga Detox is here: https://youtu.be/lacxemKkHOg

And as always if this inspired you today, please share it with a friend; it might inspire them too!

Until next time... Be Well!