#30 - Cold Shower

Today we are going to work on self-discipline. I will share with you an exercise that I personally turned into one of my everyday habits. I believe it’s one of the best ways to build up a self-discipline which is universally applicable mental toughness.

Something that is simple, but very powerful. Cold shower, cold bath, generally embracing cold carries a lot of benefits. I know it might sound crazy to shift from pleasant warm water to ice-cold one. We all have been there!

I remember back in the days, where I couldn't understand how people can actually enjoy something that's so unpleasant. Follow the rule: always experience first, then decide if something is for you or not - I did it!

The first experience was like most people have, only a few seconds, and then straight to the warmest possible water. But with time and more everyday attempts, I did it! Now it's always, very refreshing experience, especially if practiced after workout and breathing techniques.

Most of the processes are activated where we stay for two minutes under a strong stream of cold water.

Potential benefits:

• Calm itchy skin,

• Wakes you up - better than a morning coffee,

• Increase circulation,

• Reduce muscle soreness post-workout,

• Boost weight loss,

• Make hair and skin glowing,

• Help to connect to the present moment,

• Increase alertness, focus, and willpower,

• Releases endorphins,

• Supports the immune system,

• Help to deal with anxiety, depression, and stress,

• Generally more energy,

• Improve sleep quality,

• It can help to relieve migraine,

• Improve metabolism,

At its core self-discipline is the willingness to accept discomfort, which can be in the form of physical pain or discomfort that comes from a form of denying yourself instant gratification during the progress on long-term goals.

In either case, your ability to deal with that discomfort is a skill that must be built through repeated exposure. This skill is very adaptive. It’s able to tackle variety of different situations.

Cold shower challenge is particularly resistant to excuses. Due to its simplicity and everyday form, it’s much easier to deal with these clever rationalisations for not doing it now. Those rationalisations are the way how we tend to trick ourselves and not do things. Observe this in your life. It’s also good because you take shower anyway, so it's a binary decision to take cold or warm.

This self-discipline will affect everything connected to any type of activity which might include any type of laziness which will lead to the fact of postponing things.

For the maximum benefits, it’s best to incorporate cold showers into your daily routine. As this takes strength and dedication, is advised to gradually build up the duration and intensity.

If you have no prior experience with cold showers, start with a regular shower and finish the last 30 seconds cold, or just gradually - day by day take colder showers until you will be able to reach the coldest water possible.

You can start with your feet, legs, hands, torso, and head at the end. That's the safest approach.

You’ll quickly notice that you’re able to tolerate the cold more and more, and eventually, cold showers and even ice baths become things that you look forward to. You won't experience cold as something unpleasant. It will be just a different sensation.

There are other approaches. There is one more - hardcore, decreasing the time of building mental strength. It requires some understanding of how your body reacts, how strong, and what is a health condition.

You stand straight, relaxed, breathe deeply through your mouth, count 1.. 2.. 3... On three just use the maximum stream of coldest water which runs in your pipes. Start washing with your hands, start moving under the shower, breathe deep. If that helps you can start dancing. When you will reach a moment of excitement, contentment, and you will feel that your body adapted to temperature. This is the moment where you can turn the water off. I know it can sound crazy, but if you relax your body consciously, these feelings will come to you quicker.

Your body acts differently each day. It means if one day you will have higher resilience or better performance, don't expect it to always stay on the same level. It can occur that one day you will be more powerful and other, to your surprise, you might be weaker. Accept it as a fact, and learn to tune into your body. It's important to remember it when engaging in any physical activities such as stretching, exercises, or embracing cold.

Very important to notice, when you are taking a cold shower - consciously relax all tension, stay straight, breathe deep. That will help your body tolerate lower temperatures.

Let’s be honest, the idea of a nice hot shower is a lot easier than embracing the cold. But are hot showers better for you?

Well, actually hot showers have their own benefits.

They can clear the nasal passages and give respiratory relief. And if you live in a cool climate, they can make the transition from getting out of bed to facing the day a bit less intimidating!

Here’s the problem with hot showers though:

The heated water turns on the parasympathetic nervous system, which is known to make you more tired and sleepy.

Plus, hot showers can make the skin dry and itchy, as well as causing blood pressure to rise. Not ideal for those dealing with blood pressure that’s already high!

On the other side, cold showers don’t take away the lubricative sebum layer of the skin, so your skin will feel smoother and softer.

Cold stimulation provides cardiovascular benefits, too. It’s known to boost oxygen intake and lower heart rate, which can assist with reducing stress.

So, if you asked us to cast a vote on the cold showers vs. hot showers debate, which option do you think we’d go for?

Both! Warm or cold, they have unique powerful benefits. You can go for a warm one first and then make a transition to a cold one - to get benefits from both of them.

You can take cold showers or ice-bath anytime! But there are some potential best scenarios which can be implemented into the daily routine.

• After physical exercises

Cold immersion and ice baths have been a go-to recovery method for elite athletes over the past few decades.

The ice baths are thought to lower swelling and tissue breakdown, constrict blood vessels, and flush out inflammatory waste products. Worthwhile benefits to taking advantage of!

• After hot sauna - cold plunge

This goes way back to Nordic cultures. You get the best of both embracing hot and cold. This technique is intense and is performed until the body is completely relaxed. This is not for everyone. People with high body pressure are not recommended to practice.

• In the morning

Since it improves alertness and energy it helps to be fully awaken. You should feel refreshed and calm, it's the perfect state of mind to carry through the day. Instead of picking up the phone, and mindlessly scrolling through social media feeds - ''to wake you up'', a cold shower can become the powerful alternative.

• Cold showers before bed

​Though the benefits of cold showers are typically best felt in the morning, that’s not to say you can’t take them at night.

If you’re prone to overthinking and struggle to sleep as a result, cold showers before bed may be worth trying to soothe or free the mind from worries.

As you already know, in simplicity there is an enormous power. I will say this one more time, personal development doesn't have to be complicated!

This week you've been introduced to a new 'easy to attain' habit which is widely available as well. Cold shower has its own benefits, just like a warm/hot showers you take every so often. In the beginning it might sound wild to you, as from just a thought you would get shivers, but if you start and do the very first step you'll get that you're strong enough to go on with it. And with a time of making it a habit, you will surely notice the effect of everyday cold shower routine both physically and mentally. It's sure good to feel that you're powerful and your body glowing.

For the next whole month, every day take cold showers. After that time sustain this habit going. If you will be able to complete it, you will be able to extremely advance in self-development, health, and other fields of life.

It gives fuel to the inner flame which will lead you on the path of self-discovery.

Good luck! Remember to track this into your habit tracker. You can post some photos of your practice on our Facebook group.