What is a contrast shower, what are its benefits and how to take it correctly

Posted on Jul 21, 2022      30

Contrast shower - this is a very useful habit. Such a water procedure helps to wake up in the morning without coffee, puts your thoughts in order, improves your health and strengthens the immune system.

Do not know how to start? Let’s tell you about how to take a contrast shower and what benefits it brings. Enjoy reading!

What is a contrast shower?

Contrast shower - it’s a type of hardening the body, which comprises alternately pouring warm and cold water on the body.

The procedure is very simple, but incredibly useful, especially if you know how to take it correctly. In the next paragraph, we will tell you how the contrast shower works on the body.

It is hard not to agree, because the contrast shower improves not only our body but also our thoughts. Let’s get to the main part and tell you why this procedure is so useful.

Strengthens the immune system

Let’s start with the fact that exposure to cold water increases the number of white blood cells as the body tries to warm up faster after cooling down. White blood cells strengthen the immune system, helping the body to fight off various infections.

Contrast showers also train thermoregulation processes, so our body’s resistance to overcooling and overheating grows. And this means that the fan of this procedure is unlikely to get sick when overcooled.

Trains the cardiovascular system.

The alternation of hot and cold streams has a beneficial effect on the blood vessels. Warm or even hot water makes the blood vessels expand, and cold water makes them contract again. This kind of exercise is very useful because the capillary walls become more elastic and blood circulation increases.

Contrast shower is the prevention of thrombosis and varicose veins, helps to eliminate the problem of icy hands and feet. And also it is possible to allocate a separate benefit for men: this water procedure increases the potency.

A sharp change in water temperature also makes the heart work more actively: the frequency and efficiency of heartbeat changes. Thus, a contrast shower will help to forget about arrhythmia and many other heart diseases.

The general conclusion on this point is: if you care about your health and do not want to be a hostage of cardiovascular disease, take a contrast shower. But unfortunately, this water procedure is not recommended to everyone.

Promotes weight loss and rejuvenation.

Contrast shower activates metabolic processes. Increased metabolism does not allow fats and toxins to linger in the body, and removes them away. All this can serve as an impetus for weight loss.

But remember that this is only one measure that helps to get rid of excess weight - just one contrast shower will not lose much. You need to add to it the right diet and physical activity.

Contrast showering will also make your skin supple and healthy, help treat and prevent cellulite, protect against wrinkles and smooth out existing wrinkles.

Improves your mood and energies.

A contrast shower increases vivacity and energy, which is exactly what we need to wake up finally.

A sharp change in the water's temperature is a stress for the body, so during this process, stress hormones are produced. And to make it easier to endure stress, we release endorphins - “joy hormones” that make people happy.

A contrast shower strengthens the nervous system and increases stress resistance and is an excellent preventative measure against depression. Alternate use of hot and cold water is also very useful in the fight against excessive sweating.

Contrast showers: harm and contraindications.

The contrast shower, as well as other active water procedures, has several contraindications, so it's harmful to your health under certain circumstances. Who can’t take a contrast shower?

If you feel dizzy during the procedure, stop the procedure. It is worth to refuse the contrast shower if you recently had a disease or surgery, as the immune system is still weakened.

It is undesirable to take a contrast shower during the acute phase of any diseases, as well as during menstruation and pregnancy. There are several diseases in which this water procedure is contraindicated:

  • Cardiovascular diseases;
  • tumor diseases;
  • colds;
  • diseases of the skin;
  • diseases of the hematopoietic system;
  • hypertension.

If you suffer from any chronic disease, ask your doctor for advice on how such stress will affect your health.

In old age, it is better not to harden, because the potential harm is greater than the potential benefits. But you can always do sports, it helps to stay healthy at any age.

How to take a contrast shower correctly

Contrast shower must be used correctly, then it will be 100% effect. The fundamental requirements are consistency and gradualness.

  • Decrease and increase the temperature of the water gradually: do not immediately get under a boiling or cold water and make a significant contrast of temperature, let the body get used to it.
  • Practice contrast showers regularly, otherwise they are unlikely to be beneficial.

Do not allow yourself to freeze under the contrast shower. After it, feel a slight euphoria, a feeling of vivacity and activity.

The first block of rules

  • It is better to begin this hardening of the organism in a warm season. So you will reduce the risk of colds and prepare the body for the cold season.
  • Conduct the procedure in the morning hours. In the evening, a contrast shower may cause problems with falling asleep. And also some experts recommend warming up your body with morning exercises before the procedure.

There is no need to shower your head! Even if you are absolutely healthy, such a shaking can cause problems with blood pressure and lead to loss of consciousness.

The second set of rules

  • Start with hot water and end your contrast shower with cold water.
  • The number of temperature changes should be three to five times.
  • The time under hot water should be twice as long as the time of taking a cold shower. For example, stand under the hot shower for 20-30 seconds, and under the cold shower for 10-15 seconds.
  • The duration of the contrast shower should be 5-6 minutes (less for beginners).
  • If you are just hardening, it is better to reduce the time under hot and cold water to 5-10 seconds. As we have already written, the contrast of temperatures increase gradually, so that the body gets used to.

How do you know that you have chosen the wrong temperature? After a contrast shower, your hands and feet should not freeze. If the opposite happens, then change both temperatures so that the result of the procedure was comfortable for you.

The third block of rules

  • After the shower, rub the entire body with a stiff terry towel until it is slightly red, in order to increase blood circulation in the upper layers of the skin and remove keratinized skin cells.
  • It is not recommended to go outside immediately after the contrast shower. There should be an interval of 30-60 minutes between the end of the procedure and going outdoors.

Detailed instructions

  • Warm yourself under hot water for about two minutes.
  • Abruptly, turn on the cold water for 20 seconds.
  • Abruptly, turn on the hot water for 40 seconds.
  • Turn on the cold water again for about 20 seconds.
  • Turn on the hot water for 40 seconds.
  • Finish the contrast shower under cold water for 20 seconds.

Over time, you can increase the duration of each phase.


Hardening is the surest way to boost your immune system naturally. The benefits of a contrast shower are enormous. Follow all the rules and in a month, you will notice positive changes in your body and health.

And remember that only a fully healthy person can take a contrast shower, otherwise consult your doctor.