Cold Therapy and Cryoshowers; Making a discipline?
Cold therapy encompasses exposing the body to extremely cold temperatures under a controlled environment for several minutes with a goal to achieve a number of benefits.
A notable form of cold therapy is taking cold showers. Research has proven their role in helping uplift mood and it is generally recommended to take a cold shower when you are feeling anxious or depressed. Cold showers also help improve your output. In addition, it has recently been observed that cold showers help boost the immune system. (1)
There is one common problem that many of us face when we are about to do anything new, or introduce a new activity into our lives; difficulty in setting up a routine, and continually committing to it. Let’s see how you can do that.
How to Establish a Routine for taking Cold Showers?
Whenever you are about to start something new and challenging, you need to think about two things; how to stay consistent and how not to be afraid when doing the task. Changing your behaviour and adapting is the key to success in life.
Let’s address both these issues.
How to Discipline Yourself into Taking Cold Showers?
The following points have been scientifically proven to be helpful when building a new habit and will help you in disciplining yourself into taking cold showers regularly to improve your general well-being, mood and energy levels. Cold showers also help you learn discipline for self-control and better willpower.
- Committing to a 30 days challenge
Experts say that it takes at least 30 days to form a new habit. So, if you are able to consistently take cold showers and stick with the routine for 30 days, you are likely to carry it on for as long as you wish to. (2)
- Doing the task daily
When you do something at a designated time daily, it becomes a habit. It is better to fix a time for cold shower therapy, for example, taking a cold shower after a workout. Cold showers help you set targets to accomplish much more in life.
- Starting easy
You do not need to jump into cold water right away. You can begin with less cold water, spending short periods or having contrast showers. (3)
You can set up reminders on your phone or ask your friends and family to remind you.
- Having a buddy
You and your friend or a relative can embark on the journey of healing together and keep each other motivated.
- Be informed
You should be well aware that with any new activity, it takes time to develop a habit and results are not discernible overnight. (4)
What Targets to Set When Establishing a Routine for Cold Showers?
There are certain things you should be mindful of before establishing a personal routine for cold showers.
Let us have a look at these tips and tricks that will help you establish a routine for personal improvement.
- Cold temperatures are a strong force so you will have to build tolerance against it and that will happen gradually. Do not overestimate yourself and pay attention to your body cues. You do not want to end up hypothermic instead of fresh and energetic. (1)
- You should not rely on your determination alone. You should consider yourself a beginner and act smartly. (5) Listed below are some ways for beginners to incorporate cold showers into their routine.
- Alternatively switching between hot to cold water for a duration of 30 seconds each is a great way to introduce your body to this routine.
- At the end of a warm shower, turn the dial towards cold and try to tolerate it for 30 seconds. Set yourself a target and slowly increase this time to 2 minutes over days.
- It is never a bad idea to consult experts. You can always visit a cold therapy expert and let them help you. You can get all the relevant information regarding CryoShower here.
- Initially, you may not enjoy the process and will feel cold. In that phase, you will need distractions and there is no better distraction than music. So, make sure your playlist is ready before hopping into the shower. Try to dance to the songs and have fun.
- Try to be your source of motivation. It is a good idea to give yourself a small “pep talk” before taking a cold shower. Hype yourself up and appreciate your determination.
- The pattern of your breathing can help you keep calm. Deep, slow breaths keep you focused whereas shallow, fast breaths will make you restless. Having control of your breathing pattern is the key to enjoying your cold shower therapy. (6)
- Do not rush things. You can start with lukewarm water; then gradually decrease the temperature of the water you are stepping into. Remember that adjustment at your own pace is the key to consistency.
Now that you know all about how to embark on this journey and the benefits of cold therapy, you can chalk out a plan using our application. You can read all about the benefits of cold showers here. CryoShower’s patented technology can reduce the temperature of the cold water to the optimum range and improve the befits of cold therapy exposure. and
The CryoShower app allows our users to track the benefits, improvement in their performance, recovery and mental well-being. Our app can be downloaded on Apple devices using this link and it is also available on the Google Play store. It has got all the information you need and will also help you set up a routine for taking cold showers.
- Research, C. M., & Case Medical Research. (2019). Feasibility and Effects of Taking Cold Showers: A Randomized Controlled Study. In Case Medical Research. https://doi.org/10.31525/ct1-nct04130126
- Cutts, M. (2011). Matt Cutts: Try something new for 30 days. In PsycEXTRA Dataset.https://doi.org/10.1037/e585742011-001
- Forman, E. M., & Butryn, M. L. (2016). Session 8: Forming Good Habits and Flexibility. In Effective Weight Loss (pp. 67–74). https://doi.org/10.1093/med:psych/9780190232009.003.0008 Forming Habits for Life. (2020). In Habits and Holiness (pp. 472–520). https://doi.org/10.2307/j.ctv1khdqsn.18
- Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Eamon Dolan Books
- Harless, J. (2018). Smash Your Comfort Zone with Cold Showers: How to Boost Your Energy, Defeat Your Anxiety, and Overcome Unwanted Habits.
- 6. Chaitow, L. (1998). A focus on breathing. In Journal of Bodywork and Movement Therapies (Vol. 2, Issue 2, p. 63). https://doi.org/10.1016/s1360-8592(98)80024-7