Benefits of sauna bathing, cold water immersion and/or contrast therapy
If contrast therapy is new to you, it involves a repeated process of moving your body from hot (sauna) to cold (ice bath). Sauna bathing is a form of heat therapy involving brief exposure to high temperatures in a small, enclosed space, commonly a wooden room heated by burning wood, electricity, or infrared light waves. Cold water immersion is the process of immersing oneself in cold water typically below 15 degrees celsius.
We suggest starting with approximately 10-20 minute sessions in the infrared sauna, and 1-3 mins in the ice bath, and repeat two to three times. It is recommended to repeat this whole process two-three times a week for maximal benefits.
Why do it? There are many evidence-based physiological benefits and positive personal experiences that contribute to the increasing popularity of sauna bathing, cold water immersion and/or contrast therapy.
Sauna Bathing:
- sauna bathing is associated with better blood flow (hemodynamic function) which is associated with reduced risk of sudden cardiac death, fatal coronary heart disease, fatal cardiovascular disease, and all-cause mortality (Laukkanen et al., 2015). These authors found that men who took more frequent saunas (4-7 times per week) actually live longer than once-per-week users.
- regular sauna bathing may improve cardiovascular function. Intense short-term heat exposure, such as sauna bathing, takes advantage of the human body’s thermoregulatory trait of homeothermy (maintenance of relatively constant core body temperature). Sauna bathing stimulates cardiovascular effects including increased heart rate, skin blood flow, cardiac output, and sweating (Hussian & Cohen, 2018).
- sauna bathing may contribute to enhanced heath, exercise performance and/or therapeutic effects including but not limited to reduced oxidative stress and inflammation, increased nitric oxide bioavailability, heat shock protein-mediated metabolic activation, increased insulin sensitivity, immune and hormonal pathway alterations, and enhanced excretions of toxicants due to increased sweating. It has been suggested that heat stress induces beneficial health adaptations similar to exercise. These benefits are especially significant for those with cardiovascular-related and rheumatological disease, as well as athletes seeking improved exercise performance (Hussian & Cohen, 2018).
- sauna bathing may be significantly beneficial for those with high stress occupations (HSO) including but not limited to firefighters, police, military personnel, first aid responders. These individuals are at greater risk of developing cardiometabolic diseases (CMD) due to chronic exposure to multiple stressors (e.g. sleep deprivation, poor nutrition habits, lack of physical activity, psychological stress). According to (Henderson et al., 2021) sauna bathing can be a practical and alternative intervention for disease prevention in this specific population of HSO workers, as the heat exposure from sauna bathing has been shown to improve multiple markers of CMD.
Cold Water Immersion:
- cold water immersion may increase metabolic rate and lower cortisol (Šrámek et al., 2000).
- cold water submersion, including ice baths or winter swimming is more potent than just cold water showers as they are more immersive, however cold water showers are not without potential benefit
- A 2022 study published in the journal Current Psychology found that participants who took cold showers for 15–60 seconds daily over 14 days reported lower stress levels than a control group (with more notable benefits attained when paired with pranayama - yogic breath control)
- cold water submersion like ice baths can enhance energy, mood, and focus by triggering release of neurotransmitters like dopamine and norepinephrine. The Huberman Lab Podcast explains simply that the colder the water, the shorter the amount of time you need to expose yourself.
Contrast Therapy:
- deliberate heat exposure and deliberate cold exposure can be used to enhance human metabolism (Søberg et al., 2021).
- contrast therapy combines the benefits of sauna bathing and cold water immersion discussed above!
In addition to all the great benefits listed above, our Booragoon studio is designed for you to enjoy peaceful, relaxation in your own privacy, or with the company of one or two friends. Listen to some music, a podcast or a guided mediation, this time and space is curated just for YOU. Boost your confidence, mental resilience and discipline (you’ll know if you’ve been in our ice bath 😉). There is nothing more exhilarating than trying something new and tolerating the uncomfortable. Reward yourself with a sense of accomplishment, knowing YOU showed up and persisted for YOU.
Just as important as it is to dedicate time to exercise and work, it is important to make time to recover, relax, and unwind. Time to give it a try, you won't regret it. Book your Contrast Therapy in our Booragoon Studio from our website or the following link; https://momence.com/appointments/appointment-reservation/37634
References:
- https://link.springer.com/article/10.1007/s004210050065?noAccess=true
- https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9540300/
- https://doi.org/10.1016/j.xcrm.2021.100408
- https://doi.org/10.1155/2018/1857413
- https://doi.org/10.1097/JES.0b013e318201f236