This summer, I downloaded the Mental app - which bills itself as "The #1 app for men" and as "your mind's personal trainer."
The feature that interested me most was The Cold Shower Protocol - an intentional cold exposure regimen designed beat stress and unlock mental clarity using tools employed by Navy SEALs. The protocol includes learning mental tools to conquer cold, develop resilience against stress, and motivational stories.
In recent years, the practice of cold exposure - by taking cold showers or plunging into ice baths - has become popular among wellness enthusiasts, athletes, and biohackers. While a frigid jolt might sound like a form of self-inflicted torture, the science-backed benefits of cold exposure make it an important tool for boosting mental, physical, and emotional health. Here are some potential benefits of braving the cold:
1. Enhanced Circulation and Cardiovascular Health
When you expose your body to cold water, your blood vessels constrict (vasoconstriction) and then dilate (vasodilation) as you warm up. This process promotes better circulation by encouraging blood flow throughout your body. Improved circulation delivers oxygen and nutrients more effectively to your organs and muscles, which supports overall cardiovascular health.
Regular cold exposure has also been linked to strengthening the vascular system, helping regulate blood pressure, and reducing inflammation—key factors in promoting recovery after exercise and reducing the risk of chronic diseases.
2. Stronger Immune System
Cold showers might help you fend off the common cold and the flu. That's because exposure to cold water is thought to stimulate the production of white blood cells, which are crucial for a robust immune response. Research conducted in the Netherlands found that people who incorporated cold showers into their routine reported fewer 29% sick days compared to those who stuck with comfy warm showers.
This immune-boosting effect comes from the body’s stress response to cold water, which helps "train" the immune system to respond more effectively to other challenges.
3. Increased Energy and Alertness
If you wake up feeling groggy in the morning, a cold shower can get you going. The cold shock triggers a release of adrenaline and noradrenaline, hormones that increase alertness, sharpen focus, and elevate mood. This physiological response is part of the body’s fight-or-flight mechanism, giving you a natural energy boost that can last several hours.
Cold exposure also improves oxygen uptake and stimulates respiration, leaving you feeling invigorated and ready to perform at your best.
4. Mental Resilience and Stress Reduction
Standing under cold water or plunging into a cold pool may be uncomfortable at first, but this discomfort can train your brain to be more resilient. Regular cold exposure has been linked to reduced levels of cortisol, the hormone associated with stress. By exposing yourself to controlled stress in the form of cold water, you build mental toughness and improve your ability to remain calm in challenging situations.
The Mental app actually guides you through some brain exercises while under the cold water - naming a movie that begins with every letter of the alphabet, for example, or counting backwards from 100 by threes - to teach how to better think critically while under stress.
Cold showers are also associated with increased production of endorphins, often referred to as "feel-good" hormones, which can improve mood and even alleviate symptoms of depression.
5. Muscle Recovery and Reduced Inflammation
Cold exposure has long been a staple in the recovery routines of athletes - including runners and triathletes. Ice baths can be used to soothe sore muscles and reduce inflammation after intense physical activity. The cold helps decrease swelling and flush out lactic acid, promoting faster recovery and reducing delayed-onset muscle soreness (DOMS).
For non-athletes, cold showers can still offer similar benefits, especially if you’re experiencing general muscle fatigue or stiffness from daily activities.
6. Improved Skin and Hair Health
While hot showers can strip your skin and hair of their natural oils, cold water helps retain moisture and promotes a healthier appearance. Cold showers can tighten pores, reduce redness, and improve skin tone by boosting circulation to the skin's surface.
For your hair, cold water can prevent breakage, enhance shine, and improve overall texture by sealing the hair cuticles.
7. Weight Management and Fat-Burning Potential
Cold exposure activates brown adipose tissue (BAT), a type of fat that burns calories to generate heat. This process, known as thermogenesis, increases your metabolic rate and can contribute to weight loss or maintenance when combined with a healthy lifestyle.
If you eat cookies as a reward after your cold shower, don't expect to lose weight.
Studies have shown that regular cold exposure can improve insulin sensitivity and glucose metabolism, which are crucial for maintaining a healthy weight and preventing metabolic disorders like diabetes.
I've lost ten pounds since I started the Cold Shower Protocol, but have also dramatically changed my eating habits and boosted my exercise, so it's hard to tell whether the cold showers impacted my weight loss,
If you're ready to give cold exposure a try, there are apps that will guide you through the process and a variety of portable cold plunge tubs you can use indoors or outdoors.
Three things made the difference for me:
I started gradually, starting with a warm shower, the turning to cold and staying under the cold water at first for 15-20 seconds, but then gradually increasing the cold time to 3 minutes.
I focused on my breathing. The cold water takes your breath away, but don't panic. Deep, controlled breaths help manage the initial shock and keep you calm.
I stayed consistent: Like any habit, consistency is key. I did the protocol every day - even while on vacation, even while on a cruise and even when I didn't feel like it.
Each of those 123 ice cold showers left me feeling accomplished, energized and tougher than I was before. I'm not about to stop now.
Ready to take the plunge?