10 minute session
How to Practice
Start your shower warm — normal comfortable temperature — for 2-3 minutes. Let your body fully acclimate and soften. Switch the water to the coldest your system delivers. Stand under it for 30 seconds. Breathe slowly through the nose. Do not tense against the cold — try to soften your shoulders and jaw specifically. Switch back to warm for 1-2 minutes. Repeat: cold for 30 seconds, warm for 1-2 minutes. Aim for 3-5 full cycles. Always end on cold — this is what triggers the norepinephrine pulse that delivers the mood and focus benefits. Exit, towel off, dress warmly.
Tips
Safety Notes
- • Be careful on wet surfaces
- • Start with mild temperature differences
About This Practice
Alternate hot and cold water in the shower. 1-2 minutes hot, 30 seconds cold. 3-5 cycles. Great for beginners.
How to Practice
Start your shower warm — normal comfortable temperature — for 2-3 minutes. Let your body fully acclimate and soften. Switch the water to the coldest your system delivers. Stand under it for 30 seconds. Breathe slowly through the nose. Do not tense against the cold — try to soften your shoulders and jaw specifically. Switch back to warm for 1-2 minutes. Repeat: cold for 30 seconds, warm for 1-2 minutes. Aim for 3-5 full cycles. Always end on cold — this is what triggers the norepinephrine pulse that delivers the mood and focus benefits. Exit, towel off, dress warmly.