(11) The Morning Cold Rub
The essentials for a cold rub, and in fact for every cold-water treatment, are warmth of the body before the application, coolness of the water (natural temperature), rapidity of action and friction or exercise to stimulate the circulation. No cold-water treatment should be taken when the body is in a chilled condition.

Directly from the warmth of the bed, or after sunbath and exercise have produced a pleasant glow, go to the bathroom, sit in the empty tub with the stopper in place, turn on the cold water, and as it flows into the tub, catch it in the hollow of the hands and wash first the limbs, then the abdomen, then chest and back. Throw the water all over the body and rub the skin with the hands like you wash your face.

Do this quickly but thoroughly. The entire procedure need not take up more than a few minutes. By the time the bath is finished, there may be from two to four inches of water in the tub. Use a towel or brush for the back if you cannot reach it otherwise.

As long as there is a good reaction, the "cold rub" may be taken in an unheated bathroom even in cold weather.

After the bath, dry the body quickly with a coarse towel and finish by rubbing with the hands until the skin is dry and smooth and you are aglow with the exercise, or expose the wet body to the fresh air before an open window and rub with the hands until dry and warm.

A bath taken in this manner combines the beneficial effects of cold water, air, exercise and the magnetic friction of the hands on the body (life on life). No lifeless instrument or mechanical appliance can equal the dexterity, warmth and magnetism of the human hand.

The bath must be so conducted that it is followed by a feeling of warmth and comfort. Some persons will be benefited by additional exercise or, better still, a brisk walk in the open air, while others will get better results by returning to the warmth of the bed.

There is no better means for stimulating the general circulation and for increasing the eliminative activities of the system than this cold morning rub at the beginning of the day after the night's rest. If kept up regularly, its good effects will soon become apparent.

This method of taking a morning bath is to be preferred to the plunge into a tub filled with cold water. While persons with very strong constitutions may experience no ill effects, to those who are weak and do not react readily, the cold plunge might prove a severe shock and strain upon the system.

When a bathtub is not available, take the morning cold rub in the following manner:

Stand in an empty washtub. In front of you, in the tub, place a basin or bucket filled with cold water. Wet the hands or a towel and wash the body, part by part, from the feet upward, then dry and rub with the hands as directed.

(12) The Evening Sitz Bath
The morning cold rub is stimulating in its effects, the evening sitz bath is quieting and relaxing. The latter is therefore especially beneficial if taken just before going to bed.

The cold water draws the blood from brain and spinal cord and thereby insures better rest and sleep. It cools and relaxes the abdominal organs, sphincters, and orifices, stimulates gently and naturally the action of the bowels and of the urinary tract, and is equally effective in chronic constipation and in affections of the kidneys or bladder.

The sitz bath is best taken in the regular sitz bathtub made for the purpose, but an ordinary bathtub or a washtub or pan may be used with equally good effect.

Pour into the vessel a few inches of water at natural temperature, as it comes from the faucet, and sit in the water until a good reaction takes place--that is, until the first sensation of cold is followed by a feeling of warmth. This may take from a few seconds to a few minutes, according to the temperature of the water and the individual powers of reaction.

Dry with a coarse towel, rub and pat the skin with the hands, then, in order to establish good reaction, practice deep breathing for a few minutes, alternating with the internal massage described in a later chapter.