In previous blogs, I've shared the benefits of both cold water exposure (or therapy) and also taking regular saunas. The blogs were largely focused on the impact of doing either in isolation.
What, if any, are the benefits of coming the two activities in a combined session. (One after the other as part of a regular routine).
Contrast therapy involves alternating between hot and cold water exposure.
It may sound counter intuitive, but by putting the body (and mind for that matter) into controlled situations where it experiences 'micro shocks' it can have a positive impact on both our physical wellbeing and mental health.
As with all things, it's important to do this safely, so we'd recommend building up either time in the sauna and the cold water gradually over time.
Contrast Therapy - Safety Tips
As well as the tips below - you can see links to how to enjoy open water swimming and cold water safely in the links to previous blog posts at the bottom of the page.
Start small - build up time in the cold water gradually. Start with 30 seconds and build up towards 3 minutes
Don't overheat - get accustomed to the heat in the sauna over time
Do it with others so you can check you are both OK
Control your breathing - control your breathing so that you aim to maintain slow and steady breathing through your nose so that you inhale to count of 4, exhale to the count of 6
10 benefits of contrast therapy:
Improved Circulation: Alternating between hot and cold water helps stimulate blood flow. Hot water causes vasodilation (widening of blood vessels), while cold water causes vasoconstriction (narrowing of blood vessels), enhancing overall circulation.
Reduced Muscle Soreness: Contrast therapy helps reduce muscle soreness and stiffness by flushing out metabolic waste products like lactic acid and decreasing inflammation.
Enhanced Recovery: Athletes and fitness enthusiasts use contrast therapy to accelerate recovery from intense workouts, as it reduces muscle fatigue and speeds up healing processes.
Pain Relief: The combination of heat and cold can alleviate chronic pain and discomfort by reducing inflammation and numbing pain receptors.
Detoxification: Hot water opens up pores and promotes sweating, which helps release toxins from the body, while cold water helps close the pores and reduces inflammation.
Boosted Immune System: Regular use of contrast therapy can enhance immune function by stimulating the lymphatic system and increasing the production of white blood cells.
Improved Skin Health: Alternating temperatures improve skin tone and texture by tightening pores and increasing blood flow to the skin, which enhances nutrient delivery and waste removal.
Stress Reduction: Contrast therapy promotes relaxation by reducing stress hormones like cortisol and stimulating the release of endorphins, leading to improved mood and overall mental well-being.
Enhanced Flexibility: The heat component of contrast therapy helps to relax muscles and increase flexibility, making it easier to perform stretching exercises.
Better Sleep Quality: By promoting relaxation and reducing muscle tension, contrast therapy can improve sleep quality and help with insomnia or other sleep disorders.
Incorporating contrast therapy into your wellness routine can provide a comprehensive approach to improving both physical and mental health, making it a beneficial practice for overall well-being.
Yoga + Cold Water + Sauna sessions
You can either join a class or we can find a time for a private 121 session. If you'd prefer a private session with a group of friends then we can find a time that works for you.
Each of the sessions are 60 minutes long and includes, Breathwork and yoga for the first 30 minutes followed by 2 rounds of cold water and a a sauna. Each class has a maximum of 6 people.
Tuesday afternoon @ 12 noon
Thursday mornings @ 0830
Friday afternoon @ 12 noon
Other classes are available on a private basis, either one to one or groups of friends!
I've found that offering both yoga + cold water + sauna session have proven popular with a wide range of people. In some cases, people come for the sauna and cold water but then also get to experience the benefits of regular yoga an stretching. Sometimes it can take time to feel the rewards of a regular yoga practice, whilst students immediately experience the benefit of a cold water dip and sauna.
Ultimately, whatever the motivation of a student, the mixed sessions offer multiple ways for an individual to feel 'better'.
If you'd like to find out more, please do get in touch. Contact us here!
To find out more why not read some of our previous blogs
