The anti-stress power of showers: the science behind their mood-boosting effects

Have you ever stepped into the shower at the end of a long, difficult day and felt your stress melt away as soon as the water hit your skin? It’s more than just a psychosomatic response — there’s compelling scientific evidence to suggest that taking a shower can help regulate the nervous system, relax muscles, and actually reduce stress levels. In fact, scientists have long studied the therapeutic benefits of bathing, with some of the earliest research dating back to ancient Greece.

Want to know why showering makes you feel better, and whether showers can help with anxiety? Let’s break it down. 

The science behind stress + anxiety

We all experience stress and anxiety, but have you ever stopped to think about what’s actually happening in your body when you feel a wave of tension or worry? Though they’re often used interchangeably, stress and anxiety aren’t exactly the same thing, though they can feel similar.

Stress is the body’s natural response to pressure, whether that’s a looming deadline, an argument, or just a long to-do list. When we’re stressed, our brains release hormones such as cortisol and adrenaline, which activate the sympathetic nervous system [SNS] — more commonly known as the fight-or-flight response. This response can be helpful when you need a quick burst of energy to deal with a problem but, when stress sticks around for too long, it can lead to exhaustion, tension, and even physical health issues. 

Anxiety, on the other hand, is more than just a response to a specific stressor. It’s a persistent feeling of unease, even when there’s no obvious threat. Anxiety is closely tied to overactivity in the amygdala [the brain’s emotional processing center] and can take different forms, such as generalized anxiety disorder, social anxiety, or panic attacks. Anxiety can make your heart race, your muscles tense up, and your thoughts spiral, sometimes for no apparent reason at all. 

Both stress and anxiety impact the autonomic nervous system, which controls things such as heart rate, breathing, and digestion. Your sympathetic nervous system kicks in when you’re in a state of stress or panic, while your parasympathetic nervous system [PNS] helps you calm down and return to a relaxed state. When stress or anxiety dominate, it can feel as though your body is stuck in overdrive, making it hard to unwind.

Some of the most common symptoms of stress and anxiety include:

• A racing heart
• Shallow breathing
• Tight muscles
• Headaches
• Trouble sleeping or focusing
• Stomach issues such as nausea and indigestion
• Feeling restless, on edge, or overwhelmed

The good news is that your nervous system isn’t just reactive — it’s highly responsive to things that signal safety and relaxation. That’s where showering comes in. 

Why do showers make you feel better?

Warm water has been used as a therapeutic tool for thousands of years, from ancient Roman baths to modern spa treatments. But beyond relaxation, there’s a strong physiological basis for why showering can relieve stress and boost your mood. The effects of temperature, water pressure, and sensory stimulation all play a role in helping you transition from a state of tension to one of relaxation.

One of the key reasons taking a hot shower feels soothing is the effect of heat on circulation and muscle relaxation. Warm water causes vasodilation, or the widening of blood vessels, which improves blood flow and reduces muscle tension. This is one reason why heat therapy is often used for pain relief — it helps alleviate muscle stiffness, which is exacerbated by stress.

Beyond temperature, showers also provide a unique form of sensory stimulation that can influence your mood and stress levels. The tactile sensation of water droplets on your skin can have a soothing effect, similar to how massage therapy works by engaging the nervous system to reduce perceived stress. The sound of running water is also linked to white noise, which can quiet mental chatter. 

Beyond its psychological and physiological effects, showering can be a great way to jumpstart your day, unwind before bed, or just reset. It’s also a good opportunity to practice mindfulness, shifting your attention away from anxious thoughts and into the present moment. 

4 ways taking a shower can improve your mood

More than just a way to unwind, taking a shower — whether hot or cold — can have a real impact on your mood, stress levels, and overall mental well-being. Here are just a few ways showering can improve your mood:

1. Lower stress and anxiety levels: Showering provides both physical and psychological stress relief. Warm water helps relax muscles, reducing the physical tension often caused by stress, while the sensory experience of water running over your skin can have a calming effect.
2. Better sleep quality: A warm shower before bed can help prepare you for sleep by regulating your core body temperature. After stepping out of the shower, your body cools naturally, signaling to your brain that it’s time to rest. This mimics the natural cooling process of your body’s circadian rhythm, making it easier to fall asleep faster and stay asleep longer.
3. Hormone regulation: Warm showers can stimulate the release of oxytocin, a hormone linked to bonding, emotional warmth, and relaxation. This form of hormone regulation can contribute to a sense of calm and contentment, even after you get out of the shower.
4. Emotion release: There’s a reason so many people cry in the shower — it’s a private, soothing space that allows for emotional processing. The sensory experience of standing beneath running warm water can act as a form of grounding, making it easier to release pent-up emotions. Showering can even act as a symbolic reset, helping you wash away the emotional weight of the day.  

Cold vs. hot showers: which should you take?

When stress or anxiety hits, getting in the shower can be one of the easiest ways to decompress. But should you turn the temperature up or down? Both hot and cold showers can help reduce anxiety, but they work in very different ways. 

How do cold showers reduce stress?

While a cold shower might seem like the opposite of what you’d want when you’re feeling anxious, science suggests it can actually help regulate your stress response.

According to one study, “Cold-water immersion triggers the release of important hormones and neurotransmitters, such as dopamine, serotonin, cortical, norepinephrine, and β-endorphins, which are all linked to the modulation of the neural responses to stress and other emotion-related circuits affected in depression, anxiety, and post-traumatic stress disorder.” Translation? Repeated exposure to cold water in the shower can improve your mood, reduce stress, and even regulate your brain’s response to anxiety and depression. 

But that’s not all: Cold water immersion is also purported to improve circulation, reduce inflammation, and support workout recovery.

If you want to explore the supposed stress-relieving effects of a cold shower, prepare yourself for some initial discomfort. Cold showers cause an immediate stress response, which can feel intense if you’re already in a high-anxiety state, followed by a calming effect once your body has the chance to adapt. General rule of thumb dictates that cold showers should be short — two to three minutes should do the trick. If, at any point, you feel overstimulated, go ahead and gradually turn the dial back toward warm.

So, which shower should you take?

When deciding whether to take a hot or cold shower, consider the following:

• If you’re feeling mentally overwhelmed and physically tense, a hot shower can provide much-needed comfort and relaxation.
• If your anxiety is making you feel sluggish, foggy, or emotionally drained, a cold shower could be just what you need.
• If you’re trying to wind down before bed, a hot shower can put you in a relaxed frame of mind. 
• If your stress is causing you to physically overheat, a cold shower can help regulate your body temperature and calm your nervous system.
• If you’re looking for emotional release, a hot shower can create a reflective space to process your emotions without distractions.
• If you’re struggling with emotional numbness or a low mood, a cold shower can give you a natural dopamine boost.

For some people, contrast showers — switching between hot and cold — offer the best of both worlds, providing an invigorating shock to the system followed by a warm and soothing sensation. 



7 tips for taking a stress-free shower

A shower can be more than just a daily habit — it can be an opportunity to slow down and ease tension. By making a few adjustments, you can turn your shower into a stress-relief ritual. Here are a few tips to maximize the mood-boosting benefits of your next shower:

1. Add aromatherapy with a shower steamer or diffuser. Scent can have a direct impact on your mood, thanks to the way it interacts with the brain’s limbic system, which controls emotions and stress responses. Placing a shower steamer in the corner of your shower or keeping a diffuser on your bathroom counter — in soothing scents such as lavender or eucalyptus — can elevate your sensory experience and help ease tension.
2. Set the mood with dim lighting and music. Harsh overhead lighting can feel overstimulating, especially when you’re trying to unwind. Try dimming the lights or using candles to create a spa-like atmosphere, signaling to your brain that it’s time to relax. Pair that with soft music, calming nature sounds, or even white noise, and your shower can become an immersive escape from stress.
3. Practice breathing techniques. Your shower is the perfect place to focus on breathwork, an Eastern medicinal practice that uses breathing techniques to reduce stress. Try the 4-7-8 method — inhale for four seconds, hold for seven, and exhale for eight — or simply take slow, deep breaths while letting the warm water hit your back.
4. Upgrade to a rainfall shower head. The sensation of water cascading gently over your body mimics the calming effect of standing in a warm rain shower. A rainfall shower head creates a soft, even water flow that can feel less harsh and more therapeutic than your standard shower stream, making your shower feel even more like a spa experience.
5. Install a water filter for a cleaner, gentler shower. Hard water can strip your skin and hair of its natural oils, leading to dryness and irritation, as well as causing greasy-looking buildup on the hair shaft. Installing a shower filter can remove harsh chemicals, minerals, and other impurities, creating softer water that’s gentler on your hair and skin — so you exit your shower feeling nourished and refreshed, rather than dry or itchy. 
6. Pamper yourself with high-quality products. Elevate your shower routine with high-quality, high-performance products designed to nourish your hair and skin. Whether it’s a fortifying shampoo, a moisturizing hair mask, or a high-shine gloss, investing in the right products can transform your daily shower into an indulgent self-care moment.
7. Extend the spa vibes. The relaxation doesn’t have to end just because your shower has. After showering, lock in moisture with a rich body lotion, wrap yourself in a soft bathrobe, and give yourself a few moments to rest before returning to your daily routine. Treating your post-shower routine as part of the ritual can make the experience more restorative and dramatically improve your mood. 

Frequently asked questions

Why do showers make me feel more relaxed?

There’s a reason hot baths and spa treatments have been around for centuries, and that’s because warm water helps release built-up tension, both physically and mentally. Taking a hot shower can increase circulation and loosen tight muscles, making it easier to let go of stress. At the same time, the steady flow of water creates a soothing sensory experience, helping shift your focus away from anxious thoughts and into the present moment.

Does showering help anxiety?

Yes, for many people, taking a shower is a simple way to regain a sense of calm. Warm water can ease physical tension, while cold water has been shown to boost mood-regulating neurotransmitters. Beyond the physiological effects, the act of showering provides a structured, private space to step away from external stressors, process emotions, and breathe, which can make a difference when you’re feeling overwhelmed with anxiety.

Are hot or cold showers better for stress relief?

It depends on what your body needs. Hot showers are great for winding down after a long day, relieving tight muscles, and creating a sense of relaxation. Cold showers, on the other hand, can help with mental clarity and resilience, as the sudden temperature change triggers a release of mood-boosting chemicals in the brain. If you’re feeling emotionally drained, a cold shower might improve your energy levels; if you’re feeling physically tense, a hot shower is probably the better choice. 

Does showering at night or in the morning affect stress levels?

Both morning and nighttime showers can reduce stress, but in different ways. Morning showers can wake up your body and clear your head, making them a good choice if you wake up feeling anxious or sluggish. Night showers, especially hot ones, help lower your core temperature, signaling to your body that it’s time to wind down and rest. 

Take your showers to the next level with Living Proof

A shower is more than a way to wash off the day — it’s a chance to recharge, reset, and take care of yourself. Whether you prefer a steaming hot soak or a refreshing cold rinse, the right products can make your shower feel even more restorative.

Living Proof’s line of high-quality, scientifically formulated shampoos, conditioners, masks, and in-shower treatments are the perfect addition to any shower. With solutions for every hair type, texture, and concern, you can turn your everyday routine into a moment of indulgence, nourishing your hair while giving yourself the space to unwind. 

Find the perfect products for your next shower by taking our free haircare quiz.