Sometimes the most beneficial actions we do in life are the ones that require the most determination and wherewithal to begin them in the first place. Mainly because they are not appealing to start at all.
This is why super-healthy habits like meditation, going to the gym, and not looking at your phone before bed are simple ideas, but hard to execute for most people.
Having a cold shower is a habit that can be categorized in this group, and today we are going to learn why having a cold shower could be one of the best ways you accelerate your health and performance.
What Happens When We Take A Cold Shower?
Cold showers have been around since ancient times, and there are many reasons why it’s so effective.
Vagus Nerve Activation
One of the main physiological responses to taking a cold shower is the activation of the vagus nerve.
The vagus nerve is an important part of our autonomic nervous system (ANS), which regulates involuntary functions such as heart rate, digestion, breathing, etc. It also plays a role in regulating emotions and stress levels.
The vagus nerve is responsible for sending signals from the brain to other parts of the body.
These signals tell us when something is wrong or needs attention. For example, if we feel pain, the signal goes to the brain, and then to the spinal cord.
This helps us avoid getting hurt. If we get too excited, the same thing happens — the signal goes through the brain and into the spinal cord. That way, we don’t get overexcited.
When we take a cold shower, the vagus nerve gets activated. As a result, it sends signals throughout the entire body.
In turn, this activates the parasympathetic nervous system, which calms down the sympathetic nervous system.
When the sympathetic nervous system is calm, it makes the body more relaxed.
This means that it lowers blood pressure, reduces heart rate, slows digestion, and decreases anxiety. All these things make it easier for us to focus on what we need to do.
Increased Circulation
This process also increases circulation. Because the skin is colder than the rest of the body, the blood vessels close up.
This causes the veins to contract, making it harder for blood to flow to the extremities.
As a result, the muscles become warmer, the temperature rises, and the blood starts flowing again. This allows the muscles to relax and recover faster.
In addition, the increased blood flow helps carry away toxins and waste products. This improves overall health because it keeps the body clean and free of harmful substances.
What Are The Health Benefits Of A Cold Shower?
First of all, it makes us feel better. A study published by the American Journal of Physiology showed how cold water has a positive effect on our brain function.
The researchers found out that when we take a cold shower, our body temperature rises, which means that our brains get more oxygen.
This helps us think clearer and make smarter decisions.
Another benefit of taking a cold shower is that it increases our energy levels. When we take a cold shower we increase our blood flow, which boosts our metabolism and gives us an extra boost of energy.
A third advantage of taking a cold shower: it improves sleep quality. According to research conducted by the University of California San Diego, the average person spends about half their lives asleep.
However, sleeping is very important for our overall well-being. Sleep allows us to rest, recover, and recharge.
A cold shower can help improve sleep because it stimulates the production of melatonin, a hormone that promotes sleep.
Melatonin is produced by the pineal gland, located inside the brain. When we take a hot shower, our body produces less melatonin.
Taking a cold shower can also help reduce stress levels. Studies show that people who took a cold shower before performing stressful tasks were able to cope with them better than those who did not.
Do Cold Showers Burn Calories?
The short answer is yes. Taking a cold shower burns calories. Our bodies use energy to produce heat, and this includes the energy used to warm up the air. So, when we take a cold bath, our bodies expend energy to keep the room at a certain temperature.
However, the number of calories this burns is small in the grand scheme of things. If you were to take a cold shower for 15 minutes you would burn about 60 calories.
Other than taking a long time and running up your water bill, this work can easily be undone by eating half a candy bar, and so there are far more effective methods to burn calories, i.e. exercise, daily movement, and even following a higher protein diet will all expend more energy.
That being said, as we have already shown there are multiple health benefits to taking cold showers that will positively impact your health in other areas and so we would still recommend them, even though they might not burn that many calories.
How To Take A Cold Shower
There are several ways you can take a cold shower. You can either use a bathtub, a shower stall, or a bucket.
Having an ice bath in the backyard is becoming one of the most popular methods. And with a small upfront cost, you can regularly continue to fill the tub with cold water and ice cubes.
By far, the easiest method is to take a cold shower. Simply put your head under the tap, and let the cold water run over your face. It will be refreshing at first, but after a while, your skin will start to tingle.
By all means, start with a hot shower, and then once you’ve prepared yourself turn the tap all the way to the coldest setting.
From here you can either go in straight away, or do the gradual acclimatization approach which means placing your hands first, then your legs, then the rest of your arms, and finally your head and/or body.
How Long Should You Cold Shower For?
An ideal timeframe to spend having a cold shower is anywhere from 1-3 minutes, with 90 seconds being a good medium between an effective cold shower that isn’t too long but allows for plenty of vagus nerve activation.
You should always keep in mind how you are responding to the cold shower, and that it’s expected to feel certain sensations such as your breathing rate increase.
Just like in any activity, the key is finding the right level of intensity. Too much intensity may cause discomfort, but too little intensity won’t provide enough stimulation.
The easiest way to do this is to gradually add 10 seconds every time you take a shower until you build up to your target time.
Final Thoughts
Cold showers are great because they help us achieve relaxation, reduce stress, improve sleep quality, and boost metabolism.
They also provide numerous health benefits, including lowering blood pressure, improving circulation, increasing bone density, reducing joint pain, and boosting immunity.
If you’re looking to lose weight, cold showers may be a useful tool to help you get started on your journey towards better health.
However, you can still enjoy the numerous health benefits associated with cold showers outside of small energy expenditure.
Frequently Asked Questions
Are There Risks To Taking A Cold Shower?
Taking a cold shower has risks, but these are very rare. The main risk is hypothermia, and this is only possible if you don’t properly prepare for the shower beforehand or after you have exited the shower.
Who Should Avoid Taking A Cold Shower?
Anyone who has had a heart attack or stroke should avoid cold showers due to their increased risk of another cardiac event. Otherwise, we recommend you speak with your doctor before you begin a new health routine.
