🚿
Contrast Showers
Alternating hot and cold water within a single shower for a milder version of contrast therapy.
5-10 minutes per session.
3-5x per week.
About this practice
A more accessible version of full contrast hydrotherapy, contrast showers alternate comfortably hot and briefly cold water within a normal shower, giving a milder circulatory stimulus without needing a plunge pool or separate sauna.
How to do it
- Shower normally with warm water for 2-3 minutes.
- Turn the water to as cold as you can comfortably tolerate for 30 seconds, breathing steadily.
- Switch back to warm for another 1-2 minutes.
- Repeat the hot/cold cycle 2-3 times, always finishing on cold for the alerting effect (or warm, if the goal is winding down for bed).
- Dry off and dress warmly afterward.
Conditions it may help with
Track your practice
Log the days you actually do this practice to build a streak — your log stays on this device and shows up on your account page alongside every other practice you're tracking.