🚩 The problem: Unmotivated and sluggish
🧑🔧 How I fixed it: Contrast showers
When I was starting my health journey I used to have a lot of days where I would wake up and feel sluggish. At the time, I hadn’t figured out that electrical issues in my apartment were messing with my energy levels (I touched on this in a previous post). While I worked on solving the root cause, I found a simple, effective way to snap out of sluggishness and feel instantly refreshed: Contrast showers.
They’re a great alternative to cold tubs and perfect if you don’t have access to one. Plus, you’re showering anyway—why not turn it into an energy-boosting hack?
What is contrast shower?
You simply alternate between hot and cold water in the shower for 3-10 cycles.
🔴 Hot phase (10-30 seconds): The hot water opens blood vessels, relaxes muscles and promotes circulation.
🔵 Cold phase (10-30 seconds): The cold water constricts blood vessels, reduces inflammation and stimulates the nervous system.
The benefits:
✅ Boosts circulation – The alternation between hot and cold improves blood flow.
✅ Aids recovery – Popular with athletes for reducing muscle soreness.
✅ Strengthens immunity – Exposure to cold water can increase white blood cell production.
✅ Energizes the body – The cold blast at the end wakes up the nervous system.
✅ Supports mental resilience – Trains the mind to handle discomfort.
My routine:
Personally, I go for 20 seconds cold, 10 seconds hot, for 10 cycles (total: 5 minutes). But you can adjust it to your comfort level:
🔥 New to cold exposure? Start with 10-15 seconds of cold and make the hot sets longer.
🚿 Prefer longer showers? Increase each phase to suit your routine.
❄️ Want an extra energy boost? Always finish with cold water.
🫁 Level up further? Do Wim Hof breathing before you shower
⏳ I use an interval timer app that buzzes me for each cycle
Contrast showers are a quick, free, and effective way to wake up your body and mind. It’s one of the easiest health hacks out there—and you have to shower anyway, right? Well, hopefully…
