By Kerry Hale

5 Ways to Practice Cold Water Therapy at Home

  • Wednesday 5 February 2025
  • 5 minute read

Cold water therapy has been gaining popularity in recent years, offering a range of mental and physical benefits.

From taking a cold shower to plunging into an ice-cold bath, there are plenty of ways to try cold water immersion at home. Keep reading to find out how to practice cold water therapy safely from the comfort of your bathroom.

What is cold water therapy?

Cold water therapy involves immersing yourself in cold water (less than 15°C) to treat health conditions or bring about health benefits. The most popular ways to do this are by taking a cold shower or bath, using a cold spray, or going for an outdoor swim.

Is cold water therapy good for you?

Cold water immersion can offer a range of benefits for your body and mind, including:

  • Boosts metabolism. As your body tries to warm up during cold water therapy, it expends energy. This can burn a small number of calories and may lead to increased metabolism.
  • Improves your immune system. Exposing your body to cold water is believed to boost your immune system and help fight off illnesses.
  • Reduces muscle soreness. Cold water immersion may reduce inflammation, helping to improve muscle stiffness after exercise.
  • Improves well-being. Cold water therapy can increase endorphin levels, which can improve your emotional well-being. Many people take cold showers for anxiety as it can ease their symptoms.

Cold water therapy considerations

Before getting started with cold water therapy, it’s important to know how to practice it safely.

  • Medical conditions. If you have a pre-existing medical condition, such as a heart condition, you should speak to a healthcare professional before trying cold water therapy.
  • Build resistance. Instead of jumping straight into a cold water swim, it’s recommended to build up your tolerance by taking cold showers and baths first. This will help your body acclimatise, lowering the risk of shock and discomfort.
  • Listen to your body. Pay attention to your body and acknowledge how you respond to cold water therapy. If you experience any adverse effects, you should consult a healthcare professional.
  • Contrast water therapy. A great way to acclimatise yourself to cold temperatures is to alternate between hot and cold water. Wondering how to do hot and cold therapy at home? Start with a warm shower and gradually lower the temperature, switching between cold and warm as needed.

How to practice cold water therapy

Want to try cold water therapy at home? Here are some tips to get started.

1. Take a cold shower 

One of the easiest ways to practice cold water therapy is by having a cold shower. Start by stepping into a warm shower, then gradually lower the temperature and immerse yourself in the cold water in small bursts, alternating between the cold and warm temperatures. You could begin with 30 seconds of cold water, then work your way up to a minute or more.

For some, taking a cold shower before bed can improve sleep quality, as it can regulate body temperature and ease muscle soreness. Discover Mira ColdBoost™ and enjoy cold water immersion from your bathroom.

2. Dip into a cold bath

Another great way to try cold water therapy is to run a cold bath. Depending on the season, tap water should be cold enough for your bath. Add some ice cubes to lower the temperature further and immerse your body in the water. Stay in the bath for around 2-10 minutes, increasing the duration as you build up your tolerance. If you’re not used to the cold temperatures, you could start by having a lukewarm bath and gradually decrease the water temperature.

3. Submerge your face in cold water

Cold water therapy can be as simple as trying an ice water facial. All you need to do is fill a bowl with cold water and ice and immerse your face inside for around 30 seconds. Ice water facials can help reduce pores, puffiness and inflammation, leading to healthier skin. They can also help wake you up, making them a great way to start your day.

Ice water facials may not be suitable for those with sensitive skin, as the cold temperatures can further aggravate it.

4. Try a cold foot spa

Soaking your feet in cold water regularly can help reduce swelling, improve circulation and provide stress relief. To feel the full benefits, it’s best to acclimatise your body to the cold temperatures by dipping your feet in a bowl of lukewarm water and slowly lowering the temperature. Leave your feet in the water for a few minutes, and always moisturise afterwards.

5. Go for a cold water swim

If you’ve tried at-home cold water therapy and want to take it to the next level, consider going for a cold water swim. Outdoor swimming can boost your mood, immune system and fitness levels.

However, it does come with the risk of hypothermia, so you should bring someone along with experience in outdoor swimming, as well as a hot drink and dry clothes to warm up afterwards. You should also wear a wetsuit and step into the water gradually to build your tolerance.

Visit our blog for more information about cold showers, including the benefits of hot vs cold showers.

Want to upgrade your everyday? Learn more about how Mira Activate with ColdBoost™ could be your own personal cold showering expert here.

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