I used to dread cold showers. Despite hearing all about them and their health benefits, the thought of ice-cold water felt like torture.

One morning, after surviving an all-nighter (if you’ve ever done one, check out my all-nighter post for tips on recovering after one. Peep the first tip!), not even the strongest coffee was able to keep me awake. I knew I needed a sudden “boost.”

I got in the shower and flipped the knob all the way to cold. I braced myself, but what happened next changed the way I approach energy and focus entirely. This was a few years ago. After the first 15 seconds passed, a wave of clarity washed over me. After 60 seconds, I felt alert. Minutes later, I stepped out energized, focused, and oddly calm. I thought, “Why did that happen? What’s the science behind this stuff, anyway?“

What Cold Showers Do for the Brain (Spoiler alert: It’s a lot.)

When you take a cold shower, several chemicals in your brain increase.

One study shows that at 57°F (14°C), dopamine levels increased by 250% and noradrenaline by 530%. These effects lasted for hours after the cold plunge.

These chemicals are directly linked to improved mood, mental clarity, and resilience. Cold exposure also supports neuroplasticity, AKA your brain’s ability to adapt, grow, and form connections.

How to Properly Take a Cold Shower (Even If You Hate It)

Begin with Warm Water
Clean yourself normally. After 2–3 minutes, switch to cold for 15–30 seconds.

Build Up Gradually
Add 5–10 seconds of cold each session until you can handle 2–3 minutes straight.

Focus on Breathing
Inhale deeply through your nose. Slow, controlled breaths will help you stay calm.

Listen to Your Body
If you feel dizzy or overly uncomfortable, switch back to warm.