Cold shower benefits are increasingly attracting the attention of people who want more energy, stronger immunity and better mental resistance. A cold shower is not just a trend, but a simple ritual that brings real physical and psychological benefits. In this ApA-Channel guide, we discover how cold water affects the body and how to start gradually without risk
Have you ever stood in front of the shower, turned on the cold water and just said, “No way!”? 😅
A warm shower is comfort. A cold shower is a challenge. And exactly in that challenge is hidden huge power for immunity, energy and character.
The trend of cold showers and swimming in ice water (Wim Hof, ice baths, swimming in lakes in winter…) is not just an Instagram fad. It is a practice that many people use to feel more alert, stronger and more resistant to stress.
In this ApA-Channel article, we go through:
- what happens in the body when you take a cold shower
- what are the potential benefits for immunity and energy
- how start safely and smartly
- how a cold shower can become your small but powerful daily "mental training"“
🤯 Cold shower myths – why are we so afraid of cold water?
Most people don't like a cold shower, not because they can't stand it, but because the brain escapes discomfort.
The most common myths:
- “"A cold shower will make me sick."”
- “It's only for extreme athletes.”
- “I don't have the nerve for that.”
It is true that short exposure to cold water (in healthy people) can be stimulus, not a threat – provided that it is done gradually, smartly, and that you do not have health problems that prohibit it.
A cold shower is less about the body and more mental decisions:
“"I know it's going to be uncomfortable, but I'm going into it because I choose challenge, not comfort."”
🧬 What happens in the body when you take a cold shower?
When cold water touches the skin, the body immediately reacts:
- Blood vessels tighten (vasoconstriction) - the blood is drawn towards the internal organs to conserve heat.
- The heart starts beating faster. – the body tries to adapt to the new stress.
- Breathing is accelerating. - often the first reflex is the "gasp" effect, that sudden intake of air.
- Activating sympathetic nervous system - the so-called "fight or flight" response.
After getting out from under the cold water, the body does the opposite: blood vessels expand, circulation strengthens, we feel warmer, lighter and more awake.
The regular practice of cold showers can help the body better tolerate stressful situations - not only physical, but also mental.
“"A cold shower awakens the body, but discipline awakens the character."”
💪 Potential benefits of a cold shower
Let's get specific - why would a normal person do this to themselves every day? 😄
1. Energy "kick-start" for the day
A cold shower is like a natural energy drink.
After 30–60 seconds of cold water:
- you feel alertness
- the heart beats a little faster
- circulation is more active
- the brain receives the signal: "Wake up, it's time for action!"“
2. Immunity support
Cold water is a mild stressor.
Gradually, through habit, the body can learn to adapts better changes in the environment. Many people who practice cold showers report feeling more resilient, but it's important to understand:
A cold shower is not a magic cure, but one of the habits that can support a healthy lifestyle (sleep, nutrition, movement, less stress).
3. Reduction of the subjective feeling of stress
A cold shower teaches you. peace amidst chaos.
You stand under the cold water, your body panics, but you decide:
“I breathe slowly. I don’t run away. I control my reaction.”
This mental training can be transferred to life:
discussions, work, crowds, problems - you still breathe, you still choose a calm answer.
4. Focus and discipline
There is no such thing as "I have no motivation".
There is: you either take a cold shower or you don't.
Each time you do this, you build a little more:
- self-discipline
- consistency
- self-confidence ("If I can do this, I can do other things.")
5. Skin and hair
Some people like a cold shower because it makes their skin and hair feel better fresher and tighter.
Warm water often dries out the skin, while cold water can help close the pores and give the skin that "fresh" feeling.
👉 We recommend reading:
Man's Best Friend - 7 Reasons Why a Dog Improves Life
⚠️ Important: who is NOT recommended for a cold shower?
Cold showers aren't for everyone.
If you have:
- serious heart problems
- high pressure that is not under control
- serious cardiovascular diseases
- certain chronic conditions
...be sure to first consult with doctor before you start taking cold showers.
Also:
- don't jump into the icy water suddenly
- do not push yourself if you are dizzy, feel severe pain, chest pressure or anything "weird"“
- pregnant women and people with special medical conditions must always seek medical advice first
This is not medical advice, but an educational text - your health comes first. 🧡
🚿 How to start with a cold shower (step by step)
Do not start from the "leader" 3 minutes on the first day. That's a recipe for giving up.
Let's go. gradually.
Step 1: First warm, then cold
- Enter normally. hot shower.
- Wash yourself as usual.
- At the end of the shower:
- turn the water on lukewarm,
- then slowly colder,
- until you get to distinctly cold, but not extremely painful.
For the first few days, you can start with:
- 15–20 seconds of cold water
- then gradually add: 30 sec, 45 sec, 60 sec...
Step 2: Focus on breathing
When the cold water starts, the body will want to panic. Here's the key:
- don't breathe too fast
- breathe slowly and deeply through the nose as much as you can
- try to stay calm, steady, present
Example:
- Breathe in for 4 seconds
- Hold for 1–2 seconds
- Exhale for 6–8 seconds
Step 3: The “morning reset” routine”
Try:
- every day at the same time (e.g. after waking up or after a light workout)
- 1–2 minute cold shower at the end
You can combine:
- 30 seconds cold
- 30 seconds hot
- 30 seconds cold again
And that's how you make your own little ApA "energy ritual".
Many people claim to be cold shower benefits especially expressed in the morning routine.
If you are interested in the fascinating story of the energy and mysticism of Visoko, we recommend that you also read our detailed article about Bosnian pyramids and their energy. https://apachannel.com/bosanske-piramide-energija/
🧊 Cold shower and Wim Hof method
The Wim Hof method is based on three pillars:
- Breathing – specific breathing exercises
- Cold exposure – cold showers, ice baths
- Focus / mindset – conscious coping with stress
A cold shower is the simplest way to get acquainted with the idea of cold exposure, without the extreme of jumping into a frozen lake.
If you are interested in the Wim Hof method:
- start with first light cold showers,
- learn to control your breathing,
- do not "force" anything or act suddenly.
If you want to learn more about the Wim Hof Method and who it is recommended or not recommended for, read this detailed guide: The Wim Hof method - is it really that powerful and who should avoid it.https://miss7zdrava.24sata.hr/zdravlje/wim-hof-metoda-je-li-zaista-tako-mocna-i-tko-bi-je-trebao-izbjegavati-24294
🧠 Mental strength: a cold shower as a daily challenge
Every time you take a cold shower, you send yourself a message:
“"I'm a person who chooses a difficult path when I know it's good for me."”
This translates to:
- job
- training
- learning
- relationships
A cold shower is a small but powerful daily reminder that you have control over yourself, not just over the heat of the water.
🔄 ApA-Channel mini challenge: 7 days of cold shower
If you want, you can do this little challenge:
Day 1–2:
- 15–20 second cold shower at the end
Day 3–4:
- 30–40 seconds
Day 5–6:
- 60 seconds
Day 7:
- try for 90 seconds with calm breathing
Write down how you feel:
- energy in the morning
- mood
- stress level
- a sense of pride that you endured
✅ Conclusion: it's not about the shower, it's about you
A cold shower is not magic, but it is a powerful tool.
He:
- wake up
- stronger
- learn to remain calm in discomfort
- reminds that often you can do more than you think
- Cold shower benefits are already visible after a few days of regular practice.
If you are healthy, want more energy, better coping with stress and a stronger mindset - a cold shower can be your simple, free and powerful daily ritual.
Share your experience!
Have you tried a cold shower yet or are you just planning to start? Tell us in the comments how it went for you and what motivates you the most. Your stories may inspire someone to take the first step! ❄️💪
