Breathe your way to mental strength

Find a quiet place.
Find a quiet place where you can comfortably sit or lie down. Relax your muscles and close your eyes.

Begin breathing deeply.
Take some deep breaths into your stomach and fill the lungs. Let the air go naturally, and focus on the rise and fall of your chest as you breathe. You will notice yourself feeling more relaxed.

Scan your body.
Scan down your body, bringing attention to each part, starting with the top of your head and moving slowly down to your feet. This will help you clear your mind and get in touch with the rhythm of your breathing.

Visualize your goals.
While you do this, visualize the goal that you want to achieve. This could be as simple as aiming to increase your time in the cold shower or a more general life goal.