Alternating showers are said to strengthen the immune system, promote blood circulation, and stimulate the circulation. What should you bear in mind?
Warm, cold, warm, cold—done? Alternating showers are considered a gentle way to strengthen the immune system, stimulate the circulation, and support regeneration after exercise. But if you really want to reap the benefits for your circulation, immune system, and skin, there are a few basic rules you should know.
What happens during contrast showers?
The rapid change in temperature stimulates blood flow: the cold water causes the blood vessels to constrict, while the warm water causes them to expand again. This trains the vascular muscles and can strengthen circulation in the long term. Studies show that people who take cold showers every day for several weeks feel fitter, have fewer colds, and start the day more alert.
In addition, the cold stimulus causes the release of endorphins. This wakes you up, improves your mood, and even helps against depressive moods.
Contrast showers: How to do it right
The transition between warm and cold should be done gently. A good way to start is with warm water. This opens the pores and relaxes you. Then slowly turn the water colder, starting with your feet, then your legs, arms, and upper body.
If you are new to this, you can increase the time gradually: first 15 seconds cold, then 30, then one minute. It is best to repeat the whole process two or three times and always finish with a cold phase. This closes the pores, promotes blood circulation, and wakes you up.
Music helps to make it easier to overcome your inhibitions. Motivational tracks with a slow rhythm are best for the warm part and energetic beats for the cold phase – this turns the shower into a ritual instead of torture.
Conclusion
Compared to ice bathing, which immerses the body completely in cold water at temperatures below 10 degrees, contrast showers are much more suitable for everyday use. It offers similar stimulation for the circulatory and nervous systems, but is less stressful and can be easily incorporated into your daily routine – without the need for a bathtub, ice cubes, or a lake.
Contrast showers are an uncomplicated but effective way to activate the body and mind. Those who stick with it will benefit from better blood circulation, a clear head, and possibly even a stronger immune system.
