As you have gathered by now, we are a team of medically led aesthetic and holistic wellness professionals, and we like to practice what we preach. This brings me round to this blog post. I’m sitting here typing an hour after a ‘refreshing’ swim after a sauna overlooking the Welsh coast. I’ve been a fan of cold water therapy since lockdown, and 5 years on (yes – it’s been that long) it seems that the movement is stronger than ever, with people singing it’s praises.
The past 18 months, however, have seen combination therapy becoming more popular than ever, with the traditional sauna and the latest infrared offering.
As combining cold water therapy (like a cold plunge) with a sauna or hammam is called “contrast therapy” and is considered a beneficial practice for improving blood circulation, reducing muscle soreness, boosting the immune system, and enhancing mental well-being by alternating between extreme temperatures, with the heat from the sauna causing blood vessels to dilate and the cold water causing them to constrict, effectively “pumping” blood throughout the body; it’s generally recommended to enter the sauna first, followed by a cold plunge afterwards.
Key points about cold water therapy and sauna:
Mechanism
The contrast between hot and cold temperatures improves blood flow by alternating between vasodilation (in the sauna) and vasoconstriction (in cold water).
Benefits
- Muscle recovery: Can help reduce muscle soreness and improve recovery time after exercise.
- Improved circulation: Enhances blood flow throughout the body.
- Stress reduction: May help alleviate stress and improve mood by triggering endorphin release.
- Potential immune system boost: Some research suggests regular contrast therapy may strengthen the immune system.
How to do it:
- Typically, spend time in a sauna, followed by a brief immersion in cold water.
- Adjust the duration of each session based on your comfort level and experience.
Why so popular recently?
The “ice man” Wim Hof, podcast personality Joe Rogan, the Canadian Olympic Team, health and wellness influencers like Eric Inman, and even celebrities like Harry Styles and Lady Gaga have been vocal about their practices of contrast bathing and cold plunge therapy. With a massive social media following, these individuals have inspired their followers, even crediting the Wim Hof Method with life-changing results.
So what is it all about?
“It has been shown to help with depression, anxiety, mood, mental focus, and pain management.” The goal of the Wim Hof Method breathing technique is to teach you to develop mastery over your nervous, immune, and cardiovascular systems to help you be happier, stronger, and healthier.
“The power of the Wim Hof Method® is the combination of the three pillars. A committed, consistent practice including the breathing technique and cold exposure can help you unlock a host of benefits including”
- Increased energy
- Better sleep
- Reduced stress levels
- Heightened focus & determination
- Increased willpower
- Stronger immune system
Clearly, walking up Everest in shorts is not for everyone, however, by taking inspiration from this movement and adding it to everyday life, in smaller doses, even a cold shower and dry body brushing in the morning helps!
To conclude
I am no expert, but there definitely are benefits; my favourite must be the release of endorphins; you cannot beat the mood-lifting feeling (if I’m honest in the beginning I actually thought it was the relief of not being in the sea in February, but we move…). This is also an accessible lifestyle change that requires no budget (even a cold shower in the morning counts!), to plunge pools in gardens and sauna bags, to the latest addition aboard superyachts.
For more insights and updates on the wellness market, be sure to follow our blog at LadyCPR.