The Cold Water Habit: A sensible, gradual guide to cool showers and cold dips
Theo Grant · narrated by Miles Hartley
2026
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That first blast of cool water feels like a shock worth avoiding, until you understand what it is actually doing. This is a sensible way in: how to start with warm showers and shave off degrees over weeks, what the body's response really means, why gradual beats bold every time, and how brief cold dips fit into a life that still values comfort. Steady, unhurried, and never extreme.
18 chapters
- 1An Opening5m
- 2Chapter 1: Why Cold Water, Why Now14m
- 3Chapter 2: The Real Problem With Staying Too Comfortable13m
- 4Chapter 3: What Cold Water Actually Does13m
- 5Chapter 4: Starting With Thirty Seconds13m
- 6Chapter 5: Breathing Before the Cold Hits15m
- 7Chapter 6: Cold Hands, Cold Face, Calm Mind12m
- 8Chapter 7: Turning Down the Temperature, Week by Week14m
- 9Chapter 8: Dipping Into Open Water Safely14m
- 10Chapter 9: Morning Cold or Evening Cold13m
- 11Chapter 10: Warming Up on Purpose11m
- 12Chapter 11: The First Sixty Seconds Are the Hardest13m
- 13Chapter 12: Building Your Own Cold Water Routine13m
- 14Chapter 13: Keeping It Going Through Seasons and Travel15m
- 15Chapter 14: When to Ease Off and Ask a Doctor14m
- 16One Last Thing4m
- 17About the Author2m
- 18What to Read Next2m
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