hot • cold • rest
To draw the maximum benefit from thermotherapy, it's essential to follow the three steps listed below in order, and then repeat the entire cycle three times.
This relaxation ritual is based on a 2000-year-old tradition founded in Nordic countries and involves alternating between hot and cold temperatures, followed by a rest period.
The Many Benefits of Thermotherapy
Thermotherapy offers numerous benefits, contributing to both immediate and long-term improvements in your physical and mental well-being.
IMPROVE YOUR PHYSICAL AND MENTAL HEALTH
Some physicians have recommended thermotherapy to their patients suffering from injury, chronic pain, rheumatism, or arthritis due to its ability to accelerate recovery and healing. Additionally, studies suggest that heat therapy may be effective in combating mild depression, appetite loss, and anorexia.
Benefits for the bodyPromotes improved physical health
Deeply cleanses the body by eliminating toxins
Cleans, tones, and tightens the skin and gives it elasticity and firmness
Improves blood circulation
Encourages improved nutrient absorption and digestion
Stimulates the immune system
Encourages better sleep
Slows body aging
Benefits for psychological and emotional health
Promotes improved mental health
Improves memory and mental alertness
Encourages relaxation and eliminates fatigue
Reduces accumulated stress and tension
Creates peace of mind
Benefits for athletes
Improves athletic performance
Aids body remineralization
Soothes muscle aches and pains
Improves breathing (slower and deeper)
STEP 1: HOT
Spend 10 to 15 minutes
in a sauna
Your body is storing heat, dilating your pores, and eliminating toxins.
Take a moment to fully embrace the present.
This experience might catch you off guard if it's unfamiliar. Close your eyes and surrender to it completely. It's an opportunity to immerse yourself in a meditative state, engage in introspection, and explore the depths of your mind.
You'll soon feel an intense warmth, accompanied by a profuse sweat unlike any other. This is entirely normal; it's the expected response. Your body is absorbing the heat, expanding your skin's pores, and purging toxins. It marks the initial phase of the thermal cycle, designed to enhance overall well-being and induce relaxation.
Remember to stay well-hydrated before and after your session. While you can exit the sauna at any point, aim to remain for at least eight to ten minutes to fully reap the desired benefits.
THE EFFECTS OF THE HEAT STAGE
Detoxification and Immune System Stimulation
Inside the sauna, your body's internal temperature rises by approximately 1°C, and your skin temperature increases by about 10°C, inducing a state of mild hyperthermia. This process facilitates the elimination of toxins, providing a thorough cleanse that extends beyond just the skin and muscles to encompass your metabolic and organ systems. The sweat generated serves as a potent detoxifier for your entire body.
Under these gentle "fever" conditions, your body reacts by fortifying its immune system. Incorporating the thermal cycle into your wellness routine can offer added protection. Regular practitioners of heat therapy have reported enhanced resilience against microbes and seasonal illnesses.
STEP 2: COLD
Exposure to cold for
10 to 15 seconds
The transition from hot to cold produces a thermal shock, releasing adrenaline.
Cold Plunge or Ice Bath
To adhere to the principles of the thermal cycle and maximize its benefits, it's crucial to cool your body down after the intense heat of the sauna. The shift from hot to cold induces a thermal shock, prompting the closure of your skin pores and the release of adrenaline, a hormone known for its invigorating effects.
There are several options available to complete this phase, which might seem daunting before experiencing it firsthand. Nevertheless, it is both healthy and vital following the sauna phase. A mere 10 to 15 seconds of exposure to cold is sufficient. You can briefly immerse yourself in the cold pool or drench yourself with cold water from a spray or shower. If possible, submerge your head for a more comprehensive encounter. A brisk walk in chilly air can also provide a gentler alternative.
Don't hesitate; take the plunge. Embrace the entire experience and surpass your limitations. The profound sense of well-being that permeates your entire being will inspire you to embark on another thermal cycle after the resting phase. You've never felt so relaxed—it's a revelation! Your life has undergone a transformation!
THE BENEFITS OF COLD IMMERSION
Release of Adrenaline
The transition from heat to cold induces a thermal shock that elevates your heart rate, seals your pores, and triggers the release of adrenaline. Adrenaline is a hormone typically produced in response to stress, serving to provide your body with a burst of energy. This is why you'll feel reinvigorated and more alive than ever after immersing yourself in cold water!
STEP 3: REST
At least 20 minutes in
a relaxation area
Following the thermal shock, resting helps to slow the release of adrenaline and make way for endorphins.
A Profound Sense of Serenity, Best Experienced
Following the journey from one extreme to the other, traversing scorching heat to frigid waters, the time arrives for relaxation, marking the final stage of the thermal cycle. Find your comfort in one of the numerous relaxation areas, dedicating at least 20 minutes to the restoration of your body temperature, heart rate, and the reestablishment of respiratory and circulatory equilibrium.
After the thermal shock your body has undergone, rest steps in to gradually reduce the secretion of adrenaline, making way for endorphins, famously known as the "happiness hormones."
This is the juncture where the full spectrum of thermal cycle benefits begins to manifest. Embrace this moment of relaxation, allocate time for introspection, and allow tranquility to wash over you. It's a profound sense of calm that has seldom graced your being until now. To truly comprehend it, you must experience it firsthand.