1. Benefits

Contrast showers can have incredible benefits including increasing immune response, an overall reduction in inflammation, improvement in sleep, and boosting mood and energy. 

2. Routine

Begin with a 3-5 minute hot shower, make the water as hot as you can stand. Turn the water cold for 15 seconds and get as much of your body in the water as possible.  Continue to do 3 rounds of 15 minutes cold water and 1-minute hot water.  Once you feel comfortable with this you can increase your cold water time in 15-second increments. 

3. Maintain

Once you feel comfortable with 1-minute cold water and 1-minute hot water intervals you can begin to make the water colder each time instead of increasing the amount of time spent in the shower.