Guided 3 Minute Cold Shower Practice

Hello and welcome to this guided three and a half minute Cold Shower Practice. It is advisable that you consult a health professional before engaging in this practice. This practice is here to aid and motivate you when taking your cold showers using a simple breathing technique to maintain focus and prevent the cold from penetrating your core.

Transcript

Hello and welcome to this mindful cold shower practice.

During this practice I'll be using techniques which I personally have found helpful for cold showers.

I'd also just like to say each person is different and if you do have any health conditions,

I'd recommend consulting a medical professional beforehand.

And now we will begin the practice.

So,

Just standing upright ready to go into your shower.

Take a moment to shake off any tension.

Relax your face and jaw.

Give your shoulders a few shrugs.

So,

I find it helps to gently clench my fists,

Engage my core and keep a straight posture.

You've got this.

You can do this.

You are stronger than you think.

So,

I'd like to invite you to take an inhale and on the exhale release a low hum.

And we'll do this twice.

After the second time I'll invite you to enter your cold shower.

So,

I would recommend turning on your shower now just to make sure the water is thoroughly cold and just let it run through.

So,

Here we go twice to begin.

And inhaling through the nose.

And keep going and entering the shower now.

And keep going with the inhales through the nose and the low hums on the exhale at your own pace just so you're exhausting the breath.

Yes.

And just feeling the hum reverberating through your body,

Feeling the cold water against you,

Embracing it.

It's all just sensation.

Your body is powerful.

You've got this.

And after some time,

The cold water can begin to feel strangely satisfying.

So,

Continuing with the hums,

And I'll be doing this with you for the next two minutes whilst you're in the shower and inhaling whenever you're ready at your own time.

And inhale.

And inhale.

And inhale.

And inhale.

And inhale.

And that is two minutes up.

You can turn your shower off and keep up with the hums.

So feel free to step out of the shower,

Grab a towel and keep the hums going.

Give your body a bit of a shake.

Shrug your shoulders.

And hum for as long as you feel like you need to.

Personally,

I stop once I'm warm and dry and dressed,

And I don't feel that there's any possibility of me getting cold again.

And that is the end of the practice.

So well done.

Hopefully you're feeling more energized now and have a wonderful day.

Reviews

Fantastic! Thank you 🙏

Great and helpful

Thank you so much. I mastered my first 5 minutes shower very easy. Looking forward to it's benefits!

I’ve just been for a swim in a pond! Thanks so much for this! I didn’t last the full two minutes! Ha ha!

Excellent / helpful cold shower instructions. Thank you ~