🧊 Cold Showers = Healthy Hearts or A Dangerous Waste of Time?

Cold showers are becoming increasingly popular. But is there any real benefit, or is it just a productivity fad used to make influencers feel superior with their morning routine?

We usually think of “stress” as bad for our heart.
But what if some stress — like cold exposure — is actually good for it?

Before HeartGuard, us writers bonded over trialling wellbeing techniques. One of the first things that formed our friendship six years ago was a discussion of the mammalian diving reflex and simultaneous cold showers in neighbouring dorm bathrooms. We both still have cold showers to this day!

But why did we do this? And do we recommend it?

Let’s dive into the science of temperature stress, and whether chilly showers or icy plunges actually help your cardiovascular system.

❄️ The Idea: Hormetic Stress

This concept is simple:
Small, controlled doses of stress = positive adaptation.
It’s like working a muscle in the gym!

Cold exposure briefly shocks your system, triggering a cascade of responses that can strengthen your heart and metabolism over time.

💓 Cold Exposure & Your Heart

Here’s what research suggests cold stress might do:

📉 Lower resting heart rate & improve heart rate variability (HRV)
🧬 Activate brown fat — improving glucose metabolism & insulin sensitivity
💓 Train blood vessels — improving circulation and vascular flexibility
📈 Increase norepinephrine — boosts focus and improves stress tolerance
🌡️ Improve thermoregulation — helpful for people with blood pressure instability

It’s not a magic cure and could never replace exercise, but the effects are promising — especially when paired with a health lifestyle with good sleep.

🧠 Cold & Calm?

Counterintuitively, cold water immersion can reduce anxiety and depression.
By triggering the release of norepinephrine and dopamine, some people report feeling energised, focused, and resilient after a cold exposure practice. This is the main reason why cold plunges and ice baths are treasured traditions around the world.

More research is needed — but it’s a hopeful area for mental & heart health synergy. This is the main reason why we love cold showers at HeartGuard (you already know how much we care about mental wellbeing)

⚠️ Who Should Be Cautious?

Cold plunges aren’t for everyone.

🚫 People with cardiovascular disease, uncontrolled high blood pressure, or Raynaud’s syndrome should speak to a doctor first.

🔥 The Takeaway

Cold exposure is a stressor — but used wisely, it might:

✅ Support heart health
✅ Improve resilience to stress
✅ Enhance metabolic and vascular function

Like any health habit: consistency > intensity. A few seconds daily may do more than a shocking 5-minute plunge once a week.

So, as promised - Why do WE do cold showers?

Honestly, the science is there to back up some minor benefits in many biomarkers that add up to a healthy lifestyle. However, long-term studies on this are lacking so this can’t be the main motivator. Luckily, the main benefit is obvious and makes the discomfort a lot easier to endure.

THE SECRET TO MAKING IT EASY?
Its awful! Its uncomfortable and your whole body wants to leave - and that’s exactly why its so good. If you can face that icy water because you know it will make your body stronger then that discipline and kindness for your body and mind strengthens. Now all of a sudden that exercise routine or “boring” diet seems less daunting.

And do we recommend it?

YES! If it is safe then trying it in some sense is a must, just to see if you like it, even if its just splashing cold water on your face. Your body is conditioned to relax (in the long term) with any level of cold exposure.

Start small — even 10 seconds can make a difference.

🟢 EASY: Cold Face Splash
Splash cold water on your face for 10 seconds.
✅ Triggers the mammalian diving reflex – instantly calms your nervous system and slows your heart rate.

🟢 QUITE EASY: Cold Forearms or Hands
Run cold water over your wrists or forearms for 30 seconds.
✅ Boosts circulation and eases you into cold exposure without shock.

🟡 MEDIUM: 15-Second Cold Finish
End your shower with 15 seconds of cold.
✅ Trains your blood vessels, improves heart rate variability (HRV), and sharpens alertness.

🔴 ADVANCED: Full Cold Shower (1–3 mins)
Skip the hot water — go straight to cold.
✅ Supports circulation, boosts mood, reduces inflammation — a full workout for your heart and nervous system.

---

Quick Tip: Even the easy levels offer heart and especially noticeable stress benefits (which as we know, protects your heart). You don’t need to suffer to start strong.

Want an easy way out? (kind of…)
EXERCISE! Raising your body temperature a bit makes the cold exposure a lot more manageable, sometimes even pleasant! What a great motivation to check out our heart healthy exercise tips.

💭 Engage With Us

This week, we’d love to know:
What’s your experience with cold exposure?

💧 Do you swear by ice baths — or do you hate the very idea?
🧠 Have you noticed mental or physical changes from temperature stress?

We’d love to hear from you! Just reply or write us at heartguardhealth@gmail.com

Hit reply or tell us (heartguardhealth@gmail.com) — we love hearing your stories. 💌

---

🔥 CHALLENGE OF THE WEEK

Try 30 seconds of cold at the end of your shower.
If that’s too much, try splashing your face with cold water a few times this week.

Notice how you feel — physically and mentally.
Calmer? More alert? More resilient?

Let us know what you notice!

---

👀 NEXT WEEK:

🔎 How to Read a Food Label Like a Heart Health Pro
We’re cutting through the fluff to find out what actually helps your heart and what is commercial lingo designed to trick you into buying unhealthy products.

Louis & Toby

DISCLAIMER: we don’t make any money from the links we add to our newsletter, these are just genuine recommendations.