Transform Your Life with Cold Showers: Insights from a Life Coach on Daily Challenges

During lockdown, I decided to try cold showers. I can’t exactly recall why, perhaps because I had so much resistance to it. It felt so far out of my comfort zone.

What I discovered wasn’t just a physical challenge, but a powerful way to transform my mindset, boost my health, and build resilience.

Here’s why I believe cold showers can change your life, how they’ve changed mine, and how you can get started with this practice.

Why Cold Showers? The Unexpected Benefits

Before I started cold showers, the thought of voluntarily subjecting myself to freezing water seemed absurd. But as I dove into the practice, I discovered that the benefits go beyond physical discomfort. Here’s what I found:

1. Build Mental Resilience

Cold showers are a great way to face discomfort head-on. When you step under that cold stream, your mind immediately wants to resist. But with practice, you learn to stay calm and present, which builds mental toughness. I started to notice how cold showers helped me deal with stress in other areas of my life. If I could remain composed under freezing water, I could handle difficult situations with more clarity and control.

2. Improve Circulation

One of the key benefits of cold showers is how they improve circulation. Cold showers improve circulation by causing blood vessels to constrict, directing blood to vital organs. Once you warm up, the vessels relax, increasing blood flow to the muscles and skin, which boosts overall circulation and helps with recovery.

3. Soothe Sore Muscles

After a tough workout or a long day, a cold shower can be a lifesaver. It helps reduce inflammation and speeds up muscle recovery by increasing blood flow to the areas that need it most. For me, this was a game-changer, especially after intense exercise a long cycle or even just a climbing session. Cold water helps your muscles repair themselves faster, so you can get back to your routine without lingering soreness.

4. Boost Mood and Energy

Cold showers also have a surprising impact on mental health. There’s something about that jolt of cold water that wakes you up, both physically and mentally. It helps reduce feelings of fatigue and boosts your mood. I noticed that after a cold shower, I felt more awake, energised, and ready to tackle the day. It became part of my morning routine to jumpstart my focus and set the tone for a productive day.

My Personal Journey: From Resistance to Routine

Let me take you back to the beginning of my cold shower journey. Like many of you, I wasn’t exactly enthusiastic about stepping into freezing water. In fact, my first attempt felt like pure misery. The water hit me like needles, and I couldn’t stand still for more than a few seconds without dancing around to escape the cold. It wasn’t pretty, and I didn’t fully commit at first.

But as I continued to push through, something changed. I started to get used to the discomfort. The key? Focusing on my breathing. Instead of gasping for air, I learned to put my focus on breathing out and emptying my lungs, which helped calm my mind and body and prevet hyperventilating (common!). Over time, I managed to last 30 seconds under the cold water, fully cold.

I felt I’d accomplished something.

I read somewhere that the choiceful exposure to adversity, some call it –stress inoculation–, teaches us that we can deal with stress and fear and that maybe the things we are terrified of… we may, in fact, be able to deal with.

I wasn’t sure about any of this but it sounded good and kept my prefrontal cortex happy so I kept cold showering daily.

This process taught me a valuable lesson: facing discomfort head-on and learning to relax into it makes you stronger, both mentally and physically.

How to Start Cold Showers: Tips for Beginners

Cold showers aren’t easy at first, and if you’re new to the idea, it’s important to ease into it. Here are some simple tips I’ve learned that can help you get started:

Start Hot, Finish Cold: Begin with your normal hot shower. Once you’ve cleaned up, gradually lower the temperature over a couple of minutes. This way, you ease into the cold rather than shocking your system.
Focus on Your Breathing: The cold can make you want to tense up, but the trick is to focus on breathing out. This prevents you hyperventilating and will help calm your nervous system and allow you to stay present, even as the water gets colder.
Set Small Goals: Don’t aim for a full five-minute cold shower right away. Start with just 30 seconds of cold water at the end of your warm shower, or even 5 seconds, and gradually increase the time as you become more comfortable with the cold. 60 seconds, is great if you can get there. I don’t have a timer I just count “One thousand, two thousand” etc until I get to 60 thousand – saying ‘thousand’ stops me counting too fast.
Consistency is Key: Like any habit, consistency is important. Try to incorporate cold showers into your routine a few times a week, and over time, they’ll become easier, and more rewarding. Ideally you’ll want to do it everyday.
Listen to Your Body: If at any point you feel dizzy or unwell, step out of the cold water. Cold showers aren’t meant to be physically extreme; they’re a practice in resilience, not punishment. But it is a fine line sometimes. Return to your intention… why are you doing this? If it’s another way to be hard on yourself just stop.

The Impact of Cold Showers on My Daily Life

What surprised me most about cold showers wasn’t just the physical benefits, but the way they became a barometer for my mental state. On days when I resisted the cold, I noticed I was also resisting challenges in other areas of my life. But when I embraced the cold water and relaxed into it, I felt more connected, more in control, and more present in everything I did.

Cold showers taught me how to face discomfort with acceptance rather than resistance, and this mindset shift has expanded into other areas of my life. Whether it’s tackling difficult tasks or managing stress, I’ve found that cold showers help keep me grounded and resilient.

Additional Benefits: From Environmental Impact to Emotional Growth

Cold showers come with a few added benefits that might surprise you:

Environmental Savings: By cutting down on hot water, you’re also saving energy and reducing your environmental footprint. In the summer, I often skip the hot shower entirely and go straight to cold. It’s a small, everyday action that adds up over time.
Releasing Stored Stress: The shaking and trembling that sometimes happen during or after a cold shower aren’t just about warming up. They can also help release stored tension, stress and even trauma from the body. It’s a natural response, similar to Ducks flapping their wings after they’ve had a spat with another duck.
A Bonding Experience: Over time, I started incorporating cold-water swims with friends. There’s something powerful about experiencing the discomfort together and coming out the other side with a sense of shared achievement. It’s a great way to connect with others while also challenging yourself. And that warming glow that often happens in my body feels divine too.

Why Cold Showers Are Worth It

So, are cold showers worth the discomfort? Absolutely. While I can’t say I fully enjoy the cold just yet, the benefits have been undeniable. Cold showers have improved my circulation, boosted my mood, and most importantly, helped me build mental resilience. They’ve taught me to face discomfort in a way that translates to other areas of life.

If you want to start your day with a sense of accomplishment, feel more energised, and build both physical and mental strength, I highly recommend trying cold showers. It’s free, it’s effective, and it just might change your life in ways you didn’t expect.

James O'Halloran

As a Business Coach I help Founders* and those in Career Transition unlock problems and increase self-mastery so that they are confident in their direction and leadership. Through Career and Business Coaching, I help people who want to disrupt the(ir) status quo.