Cold showers have always been seen as a quick ‘pick-me-up,’ whether it is to shake off morning sleepiness or cool down sore muscles after a workout. But recent studies suggest that stepping under cold water doesn’t just refresh the body, it may also have positive effects on the brain. Experts say cold showers could help improve focus, boost mood, and even make people more resilient to daily stress. In other words, what was once just a morning ritual may actually boost both mental and physical health.
What happens to your brain in cold water?
As soon as you step under cold water, your body immediately reacts. Your blood vessels tighten, your heart races, and your breathing quickens. According to neurologists, this ‘mini shock’ has positive effects on the brain. But how? We got in touch with a neurologist who explains how this happens.
“Cold water triggers the release of neurotransmitters like dopamine, norepinephrine, and endorphins,” explains Dr. Yatin Sagvekar, Consultant, Neurology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai. “These chemicals are linked to energy, alertness, and happiness. That’s why people often feel calmer and more positive after a cold shower,” he adds.
Brain scans back this up. According to a study published in Scientific Reports in 2023, just five minutes of cold water immersion changed how brain regions linked to emotions and focus communicate with each other. This shift helped improve balance, clarity, and concentration over time.
Training the brain to handle stress
As per Dr. Sagvekar, one should think of cold showers as ‘good stress.’ Just like lifting weights builds stronger muscles, repeated cold exposure strengthens the nervous system. “Over time, the body adapts to these small shocks. That makes you more resilient when facing everyday stress, whether mental or physical,” says Dr. Sagvekar.
This might be why athletes, high performers, and even mental health advocates swear by cold baths and showers.
Can cold showers boost mental health?
Cold showers are also being studied for their impact on mental health. Early research, along with many personal stories, suggests they may help ease anxiety, lift low moods, improve sleep, and leave people feeling calmer once the initial shock fades. Scientists say this may be because cold exposure activates the vagus nerve, which plays a key role in controlling stress. “Cold showers should never replace therapy or medication, but they can definitely be a supportive habit to lift mood and sharpen focus,” explains Dr. Sagvekar.
Other health benefits of cold showers
Cold showers aren’t just good for the mind, they can help the body too. Evidence shows they may improve blood circulation, reduce muscle soreness and inflammation after workouts, strengthen immunity, and even activate brown fat, which burns calories and helps with metabolism. According to a study published in The New England Journal of Medicine, almost all participants showed greater brown adipose tissue (brown fat) activity when exposed to cold. Another recent trial also found that immersing in cold water after exercising significantly eased muscle soreness and lowered inflammation.
When should you take cold showers?
If you’re new to the idea, don’t go all-in right away. Even 30–60 seconds of cold water can help. Gradually work your way up to 2–5 minutes. “Morning showers are great for alertness, but post-workout cold showers help with recovery. The most important thing is consistency,” advises Dr. Sagvekar. For best results, the water should be around 20 degrees Celsius (68 degrees Fahrenheit) or colder, but ease into it so your body has time to adjust.
Who should not take cold showers?
As per Dr. Sagvekar cold showers aren’t for everyone. If you have heart disease, high blood pressure, asthma, Raynaud’s disease, or are pregnant, it’s best to avoid them or consult a doctor first. Elderly people and those with very low body weight should also be cautious.
So, do cold showers really ‘rewire’ the brain?
Cold showers can actually change the way the brain works. They help release feel-good chemicals, improve brain connections, and make the body better at handling stress.
“Cold showers help train the brain to deal with pressure more effectively,” says Dr. Sagvekari. “It’s not a miracle fix, but as part of a healthy routine, it can really make a difference.”