Why I Can’t Live Without My Cold Shower Ritual (Even Though I Used to Hate the Cold)

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I never thought I’d be someone who raved about cold showers. In fact, I used to avoid the cold at all costs, give me a warm bath or a cosy blanket any day. But things changed when my functional medicine doctor suggested I try cold water exposure as part of supporting my overall health. At first, I thought, “There’s no way I’m jumping into a freezing lake or ice tub, I don’t have the time or the desire to do that.”

So instead, I turned to the one option I could fit into my daily life: my shower. After my usual warm shower routine, I started switching the tap to full cold for a burst of icy water at the end. And let me tell you, it was a shock to the system. At first, all I could focus on was how unbearably cold it felt, my breath would catch, and I’d have to take slow, deep breaths just to stay under the water for even a few seconds.

But something in me stuck with it. Slowly, over time, I started to adapt. What began as a 30-second challenge turned into a daily ritual that I now look forward to. I’m now comfortably standing under freezing cold water for 2 minutes and some days, I know I could go even longer. It’s no longer just a habit, it’s a reset button I can’t live without.

In this article, I want to share my full journey, from dreading the cold to craving it, along with what science says about the benefits of cold exposure, tips to help you get started, and why this simple shift in your daily routine might just change the way you feel, too.

The Start Wasn't Easy! What Cold Showers Felt Like in the Beginning

Let’s be honest, when I first started cold showers, I hated them. I wasn’t mentally prepared for just how much of a shock it would be. That sudden blast of cold water hitting your skin? It takes your breath away. All I could think about was how freezing it was, and every part of me instinctively wanted to tense up and jump straight out.

I remember standing there in the beginning, barely lasting 30 seconds. Even that felt like a huge win. I wasn’t brave enough to go full icy straight away, I eased in slowly, turning the tap colder each day. And instead of using a timer, I decided to count in my head. Something about counting kept me focused and stopped my brain from fixating on the discomfort. It gave me something to anchor my attention to.

Over time, I realised that the more I relaxed my body instead of bracing against the cold, the easier it became. That was a game-changer. In those early days, my instinct was to clench everything, shoulders, hands, jaw but I learned that relaxing into it helped me stay calmer and made the cold feel more manageable.

There’s no shortcut with cold showers. It’s a practice that builds over time, physically and mentally. You’re training your nervous system to handle discomfort and reminding yourself that you can do hard things, even when every part of you wants to retreat. It was tough at the beginning, but slowly, I started to notice a shift. And that shift is what kept me going.

The Turning Point and Why I Now Crave It

Somewhere around the consistent fourth-week mark, something changed. The cold didn’t feel like punishment anymore, it felt like power. I started noticing a clear difference between the days I had a cold shower and the days I didn’t. On the days I skipped it, I felt slower, heavier, more sluggish. But when I did it? I felt instantly alert, like my whole body had just been plugged in and recharged.

The energy boost is almost immediate. It’s like flipping a switch, my mind clears, my focus sharpens, and I feel mentally switched on in a way that even a strong coffee doesn’t give me. It’s not just physical, it’s emotional and psychological too. My mood lifts, I feel more balanced, and I’m noticeably more productive throughout the day.

What surprised me most is how much I now miss it if I can’t do it. It’s become part of my rhythm, my daily mindset reset. There’s something empowering about starting the day doing something that once felt impossible. It reminds me that I’m in control of how I respond, not just to cold water, but to any stressor life throws my way.

The cold has gone from being something I avoided, to something I rely on. And that shift? That’s where the real magic happened.

What Cold Water Exposure Does to the Body

While I started cold showers because of a recommendation from my functional medicine doctor, I didn’t fully appreciate what it was actually doing to my body until I began digging into the science and honestly, it’s fascinating.

In the short term, cold water triggers a powerful physiological response. The sudden drop in temperature activates the sympathetic nervous system, often called the "fight or flight" response. This leads to a surge of norepinephrine, a chemical that increases alertness and energy. Your heart rate increases, your blood vessels constrict (which helps blood circulate more efficiently), and your body starts working hard to maintain its core temperature.

That’s why deep breathing becomes essential. Taking slow, controlled breaths signals to your body that you’re safe, which helps regulate your nervous system even in the middle of the cold shock. This breathing practice alone can become a mini form of mindfulness or meditation.

Over time, as your body adapts, the cold no longer feels as extreme. Regular exposure builds cold tolerance, meaning your body becomes more efficient at dealing with temperature changes. It also strengthens the circulatory system, improves blood flow, and may even reduce overall inflammation.

What’s happening isn’t just physical, you’re also training your nervous system to handle stress in a healthy way. It’s like lifting weights for your resilience. And the best part? You don’t need a fancy ice bath or extreme setup to get those benefits, just a shower and a bit of courage.

Mental and Emotional Benefits (Science-Backed)

While the physical changes were impressive, it was the mental shift that really sold me on sticking with cold showers. Almost instantly after stepping out, I’d feel lighter, not just in body, but in mind. My thoughts would be clearer, my mood lifted, and any lingering fogginess or stress seemed to melt away (ironically, under freezing cold water).

And it’s not just in my head, science backs this up.

Cold exposure has been shown to significantly increase dopamine levels, the feel-good neurotransmitter associated with motivation, mood, and focus. In fact, studies have found that even short bursts of cold water can cause dopamine levels to spike by up to 250%, and the effect can last for hours after exposure.

There’s also evidence linking cold water therapy to reductions in symptoms of anxiety and depression, thanks to the combined effects on the nervous system, inflammation, and hormonal balance. By triggering a mild stress response, your body learns to regulate itself more effectively, a concept known as hormesis (where small, manageable stress leads to greater overall resilience).

On a mental level, cold showers train your discipline and emotional control. You have to override the urge to flee, to tense up, or to avoid discomfort. That act of choosing to stay calm in the cold carries over into daily life, whether it’s a tough work day, an anxious moment, or a difficult conversation. The cold becomes a teacher.

So while I started it for my health, I’ve kept it for my mind. The focus, clarity, and emotional strength it brings has become something I never expected and something I now rely on.

Cold Showers and Longevity: What the Research Suggests

When I first began this ritual, I was mostly focused on how it made me feel each day, more alert, more focused, more alive. But as I continued, I started to wonder: could these daily cold showers also be doing something bigger for my long-term health?

Turns out, the answer is yes, there’s a growing body of research suggesting that cold exposure may support longevity.

One of the key mechanisms behind this is reduced inflammation. Chronic inflammation is linked to nearly every age-related disease, from heart conditions to cognitive decline. Cold exposure helps regulate the immune response, reducing markers of inflammation in the body.

Cold also activates brown adipose tissue (brown fat), a special type of fat that burns energy to create heat. This increases metabolism and may help with blood sugar regulation and weight balance, both important for long-term health.

And then there’s vascular tone, how well your blood vessels expand and contract. Cold water exposure strengthens your vascular system by forcing your body to repeatedly adapt to changes in temperature, which may reduce your risk of cardiovascular issues over time.

Finally, it ties into a concept called hormetic stress, the idea that small, controlled stressors (like cold water) actually strengthen your body’s ability to deal with larger stressors later. This kind of resilience-building may contribute to slower aging and better cellular repair.

So while standing under a freezing shower might feel like a simple daily habit, it could be quietly contributing to something much deeper: a healthier, stronger, and more resilient you, now and for the future.

Simple Ways to Start Your Own Cold Exposure Ritual

If you’re curious to try cold exposure but the thought of a freezing shower makes you want to run for the hills, I get it. I was the same. But the key is this: start small and stay consistent.

You don’t need to jump into an ice bath on day one. In fact, I wouldn’t recommend it. Here’s how you can ease into it:

Start by finishing your warm shower with 15 seconds of cold. Just turn the tap to cold at the end and breathe through it. That’s it.

Each week, increase the time by 10–15 seconds. Before you know it, you’ll be at a full minute and then two.

Focus on your breath. Slow, deep breathing helps regulate your nervous system and keeps your body from going into panic mode.

Don’t use a timer, count in your head instead. I found that counting not only helped me stay calm and focused, but it also made the time pass more quickly.

Relax your body instead of tensing up. Your instinct might be to clench and shiver, but the magic happens when you soften into it. The cold becomes more manageable when you stop fighting it.

If full-body showers feel too much at first, try cold face exposure, splash your face with cold water or submerge it in a bowl of icy water for a few seconds. This can stimulate the vagus nerve and bring calm to your nervous system.

The important thing is to approach it as a ritual, not a punishment. It’s not about being “tough.” It’s about meeting yourself where you are and slowly expanding your comfort zone.

Cold Water Face Dunks and Do They Work Too?

If you’re not quite ready to jump into a full cold shower, there’s a gentler place to start that still offers real benefits: cold water face dunks.

Submerging your face in a bowl of icy water may sound simple, but it can activate one of the most powerful calming systems in your body, the vagus nerve. This nerve plays a key role in regulating your parasympathetic nervous system (your rest-and-digest mode), which helps slow your heart rate, reduce stress, and create a sense of calm.

When your face hits cold water, your body triggers what's known as the mammalian dive reflex, a response designed to help conserve oxygen and protect vital organs. Even a quick dip of 10–30 seconds can help lower anxiety levels, slow breathing, and bring your nervous system into a more balanced state.

Some benefits of regular cold face exposure include:

• Increased alertness and mental clarity

• Reduced tension and inflammation in facial tissues

• Improved stress regulation

• A quick reset for emotional overwhelm or morning grogginess

It’s a great option if you’re short on time, can’t access a cold shower, or want to ease into the world of cold exposure more gradually. Plus, it’s especially helpful during moments of stress, I’ve used it as a quick reset between meetings or when I feel mentally foggy.

So yes, while full-body cold showers have their own powerful effects, don’t underestimate the impact of a simple bowl of icy water. Sometimes the smallest shifts create the biggest change.

Who Should Try It (and Who Shouldn't)

Cold water exposure can be an incredible tool, but like anything, it’s not one-size-fits-all. While I’ve had huge benefits from making it part of my daily routine, it’s important to be mindful and make sure it’s right for you.

Cold exposure may be especially helpful if you’re looking to:

• Increase your energy naturally

• Improve mental clarity and focus

• Reduce stress and build emotional resilience

• Support your immune and cardiovascular health

• Boost your discipline and morning motivation

But it’s not suitable for everyone, especially at the beginning. If you have any of the following conditions, speak with your healthcare provider or functional medicine practitioner before trying cold showers or cold plunges:

• Heart conditions or high blood pressure

• Circulatory disorders (like Raynaud’s syndrome)

• Respiratory conditions (such as asthma)

• Pregnancy

• Any chronic condition where sudden stress may be harmful

Even if you're generally healthy, it's always worth checking in with a professional, especially if you’re not used to extreme temperature shifts.

And remember, this isn’t about proving anything or pushing through pain. You don’t need to do what someone else is doing. Start where you are. If cold water splashes on your face are all you can manage at first, that’s perfect. Let it be a gentle introduction, not a shock to the system.

Listening to your body and easing in at your own pace is the most important part of making cold exposure a safe and sustainable part of your lifestyle.

Final Reflection – A Ritual I Never Thought I’d Love

If you’d told me a year ago that I’d be standing under freezing cold water every morning, and loving it, I would’ve laughed. I was never someone who enjoyed being cold. In fact, I avoided it at all costs. But here I am, not only embracing it but craving it.

What started as a recommendation from my functional medicine doctor turned into one of the most transformative habits I’ve ever introduced into my life. It’s more than just a cold shower, it’s a mental reset, a resilience builder, and a way to reconnect with my body and mind each morning.

It taught me that discomfort can be a doorway. That sometimes, the things we resist the most are the very things we need. I’ve learned to lean into the cold, to breathe through the challenge, and to come out the other side feeling stronger, physically, mentally, and emotionally.

I miss it when I don’t do it. And that says everything.

If you’ve been curious about cold showers but hesitant to try, know this: you don’t have to dive into the deep end. Just start with 10 seconds. Build from there. Let it be your own journey. Because sometimes, the smallest rituals can create the biggest shifts and cold water might just surprise you the way it surprised me.