Video·Paul J Gloudie·4 min read·June 2026

Embracing the Cold: The Transformative Power of Cold Showers

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hey everyone hello II say just design for day three of the challenge so day one was doing a mindset challenge using affirmations and just talking to mirror with things that you want to you know they feel really good about you know I am enough I am great I am loved stuff like that you know 23 of those and just hope you guys do that every day just to practice you know over 30 days 40 days 50 days do it every day you know it's really good to get in a good habit like that and day two was doing the wim HOF breathing technique which I showed you in the other video see teach you all that stuff and that was good session hope you guys learned something from that and hope you just watch the videos and understand a little bit more because the more you do it more as it is more you know benefit you get from it and just that mindfulness as well so in today in day three this is a bit more of

a challenge as well this is cold showers all right so with cold showers obviously there's a lot of benefits from using that from just getting you know better skin and hair better sleep so I use a better sleep as well with cold showers mental clarity because you know you get in the shower just fight-or-flight type thing and just like freeze up but obviously takes time to to build up to that so obviously you just have a hot shower the start had normal hot shower and we start from there and you slowly turn that water down lukewarm slowly to a thing and take your time doing that and eventually you turn the cold water on so we're gonna go over to shower and try this out okay say now we'll just walk over there now I'm talking okay so everyone's having a good day it's Saturday out here pretty nice so I'm just gonna stroll over here and just get

ready so I can show you it's do it type thing I'm going to show you some benefits as well so doing this stuff it also has increase alertness we find it hair and skin improves immunity and circulation in the body as well speeds up also muscle soreness recovery when it's cold enough easy stress relieve tension anxiety and also increase your testosterone so we're going to do is have the shower turn this way sit there you see it so that's machine so it's very plain is

like chlorine and harsh chemicals goes through it we're singing about it if you don't don't get out of the shower that's the thing it's a good [Music]

18 degrees 20 degrees that depends we recorded the wintertime and up and you

so yeah doing that time to stop everyday waking you up with the cold showers

I'll have in the morning first wake up if not I'll do it end the day type thing and that's just you know obviously but then you sleep as well so you get nice cold before bed we just went you know blowing your legs that part first and then just build up no four five up to here I like do it five seconds and then next time try ten do it up Dave can't do it over ten just doing ten four to three days and then build up 15 eventually you can do it like two three minutes four minutes fires like a normal shower because you're all being brought up having a hot nice hot shower which is nice but it's also good in a better beneficial to have a cold shower and wake up the body it's hard at the start because you're freaking out but after that you just feel alive but also there's other one other cola territories as well which is ice bar so I do that as well so again another video sometime down the track I'll show you some of that as well so but you're doing these

cold showers and good and I mean that's mindsets in the end having that is a big helper zone because if you prepare yourself for a cold shower there's gonna be a lot easier instead of council turn it on you know have the breathing techniques to have the mindset in the morning even halfway through the day and something you know if you're not at work you know have you day off have a college to I try to do five ten seconds it's it's good it's called the challenging and challenges good incidents beneficial Channel challenge as well so just having those benefits having that it's really good to keep that going in your life you know overseas I think in Europe Scandinavia sort of part of Finland they do this a bit more extreme so they jump into the cold and they're like frozen lake or even in the snow and they jump in sauna which is like sixty degrees or something crazy like that and they jump in jump out and they do that three or four times I don't know how many but the beneficials of that is just amazing cuz

it gives the body into a shock which is a sort of a good thing because your body's always used to be I'm being warned being cold you know being warm all the time being cool but your body gets you know light strong your body will get strong immunity doing this stuff you know it's a lot easier there's people around the world walk around you know I think he's in Russia or somewhere some way of seeing just was addressed in Russia or somewhere Colorado knows exactly where but tell me in northern hemisphere like that girl think she's crazy but she's built up that immune system to do that and then she had spent hips of money on fashion and stuff she doesn't care I just care about her health so that's probably comes down to just looking at the health you don't have your health taking your lip hacking driving car how can you go ahead and you know can over-drink all just know move from place to place you can eat stuff because you know you got your health or you sick because you can't go here you can't get it there you can't trouble you know things like that you can't go camping and go fishing because you hurt yourself you know if the health is so important to look after

yourself having the right water having the right mindset stuff like that and the eating right as well so guys that's I don't save for today for the challenge number three cold showers and in below we learn a lot just put a one below in the comments or I'm going to put another post written post of how to do the cold showers as well and I'm really excited for you two guys to try this out so let me know how you go and I'll talk to you soon ciao

Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.

In a world where comfort often reigns supreme, the cold shower challenge invites you to step outside your comfort zone. This ritual, part of a broader 30-day wellness program, encourages gradual adaptation to cold exposure, fostering resilience and mental clarity. As you embrace the chill, you may find that the benefits extend far beyond a mere splash of cold water.

Cold showers are not just a test of willpower; they are a gateway to improved health and longevity. From enhancing skin and hair health to boosting mental clarity and immunity, the advantages of this practice are backed by science. Let us explore the mechanisms behind these benefits and how you can incorporate this empowering ritual into your daily life.

30 days in the challenge 5-10 seconds initial duration for cold exposure

Benefits of Cold Showers

The benefits of cold showers are numerous and well-documented. Research indicates that cold exposure can enhance immunity, improve circulation, and aid in muscle recovery. A study published in the journal *PLOS ONE* found that regular cold exposure can increase the production of white blood cells, which play a crucial role in defending the body against illness.

In addition to physical health, cold showers can significantly impact mental well-being. The initial shock of cold water triggers a fight-or-flight response, which can lead to increased alertness and reduced stress levels. As one speaker noted, "Your body gets strong immunity doing this stuff." This resilience not only fortifies your immune system but also enhances your ability to manage daily stressors. The invigorating rush of cold water can leave you feeling more alive and present, promoting a sense of clarity throughout your day.

It's hard at the start because you're freaking out, but after that you just feel alive.

"Your body gets strong immunity doing this stuff." — Speaker

How to Take Cold Showers

Embarking on the cold shower challenge requires a gradual approach. Start with a comfortable hot shower, allowing your body to relax. Once you feel at ease, slowly decrease the temperature to lukewarm and then to cold. The initial exposure should last for about 5-10 seconds, gradually increasing over time as your body adapts.

Mindset plays a pivotal role in this process. As the speaker emphasizes, "If you don't get out of the shower, that's the thing, it's a good challenge." Embracing the cold requires mental preparation and breathing techniques to ease the transition. By focusing on your breath and maintaining a positive mindset, you can transform the experience from daunting to empowering. Over time, aim to extend your cold exposure, eventually reaching several minutes. This practice not only enhances your physical resilience but also cultivates mental fortitude.

Cultural Practices and Cold Exposure

Cold exposure is not a novel concept; it has been embraced by various cultures for centuries. In Scandinavia, for instance, individuals often alternate between hot saunas and icy lakes, a practice known for its profound health benefits. This ritual exemplifies the body's ability to adapt to extreme temperatures, strengthening immunity and enhancing overall vitality.

The speaker references this cultural practice, noting that "your body gets strong immunity doing this stuff." Such traditions highlight the importance of cold exposure in promoting longevity and well-being. By integrating these practices into your own life, you can cultivate a deeper connection to your body and its natural rhythms.

Words Worth Hearing

"If you don't get out of the shower, that's the thing, it's a good challenge." — Speaker

Practical Takeaways

Start your cold shower journey with a hot shower, gradually reducing the temperature to allow your body to adapt.
Incorporate breathing techniques and a positive mindset to enhance your cold exposure experience.

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Wim's Wise Words

A second take, from someone who's lived it.

The numbers matter less than the article suggests. Five seconds, ten seconds — these are useful anchors, but what you are actually training in those first weeks is your breath, not your tolerance for cold. When cold water hits, the instinct is to gasp and hold. That gasp locks tension into your chest and shortens the experience in all the wrong ways. Before you reach for the dial, take three slow breaths. Exhale fully. Then turn it. The breath steadies everything; the cold is just the teacher.

What to Feel For

There is a moment, usually around ten to fifteen seconds in, when something shifts. The panic quiets. Your breath finds a rhythm. Your body stops fighting the temperature and begins adapting to it. That shift is the point of the protocol — not the duration, not the thermometer reading, but that particular moment of recalibration. Once you have felt it a few times, you will start to recognise it before it arrives. Your nervous system is more trainable than you think; this is how you prove it.

Morning and evening cold exposure do different things. In the morning, cold sharpens you — the alertness you feel is a genuine neurochemical event, dopamine and noradrenaline both rising, and it sets the tone for the hours that follow. In the evening, a cold finish to your shower lowers core body temperature, which is one of the cleanest sleep signals you can give your body. Neither window is superior; they serve different ends. Most people find morning easier to sustain, when the payoff is immediate and you carry the clarity into your day.

What This Practice Isn't

Cold showers are a starting point, not a destination. A shower, even a very cold one, contacts limited surface area and rarely changes core temperature in any meaningful way. That is not a criticism — it is context. The shower teaches the breath, builds the daily discipline, and begins rewiring your relationship to discomfort. That foundation is genuinely worth having, and it opens the door to deeper practice when you are ready for it.

None of this replaces sleep, movement, or the fundamentals. Cold is a powerful stimulus, but it amplifies a sound foundation — it does not substitute for one.

The practice does not get easier. What changes is your relationship to the difficulty. After a few weeks you will still feel the cold; you will simply have learned that you can move through it. That is the resilience this article is pointing at — not an absence of discomfort, but the quiet confidence that it passes.