FOR THE BODY

As your body temperature increases, so do your blood plasma volume. This expansion dilates your blood vessels keeping your arteries soft, supple, and compliant. To prevent your core from overheating, more blood is directed to your limbs. Increased blood flow drives oxygen deeper into muscles and joint tissue which shortens the time it takes injuries to heal and increases the body's ability to recover from athletic performance. It also soothes aches and chronic pain.

FOR THE MIND

Sauna sends richly oxygenated blood to the brain to improve cognitive functions. Regular sauna use reduces the risk of dementia, Alzheimer’s, and other forms of mental decay, potentially by reducing inflammation and the inflammation markers linked to these specific illnesses. Rounds of sauna use also provide you with a technology-free meditative space. Here you can quiet the mind, soothe anxiety, and stabilize your mood.

FOR THE BODY

Cold water immersion lowers heart rate, constricts blood and lymphatic vessels, and shunts blood back to your core to maintain its temperature. This sends oxygenated blood to your internal organs and pumps lymph fluid through nodes. This flushes waste out of the body and triggers white blood cells to destroy foreign bodies. Cold exposure also reworks the fat cells in your body. White fat is storage, brown fat is metabolic, and cold plunge encourages stem cells to form brown fat which will increase your resting metabolic rate. (Meaning you’ll burn more calories in a rested state because your metabolic system has improved)

FOR THE MIND

The surge of cold increases your brain’s production of norepinephrine and stimulates the sympathetic nervous system. The skin also houses a high density of your body’s cold receptors, so immersion in cold water sends huge electrical impulses from your peripheral nerve endings up into the brain. This alleviates symptoms of anxiety and depression and improves alertness, focus, and cognition. Regular cold water use has existed for centuries and is one of the best holistic ways to treat anxiety and depression. The mental challenge of the cold plunge in itself is a great way to practice focus, breath work, and embracing discomfort. Over time ice baths or cold plunges will make your body and mind more resilient to viruses, foreign pathogens, and external stress.

FOR THE BODY

The release of endorphins, deep breathing, and calming atmosphere create a relaxing and peaceful experience. In this state, stress drains from your body and your parasympathetic nervous system is free to rest and digest. Intestinal and glandular activity increases and your autonomic bodily functions are supported.

FOR THE MIND

Disconnect from technology and reconnect with yourself. The attachments to our phones, email, and social media accounts is unnatural. This artificial and constant connection that we all have to one another’s public lives has made a major impact on the mental health of our generation. It shortens attention spans and increases anxiety. Leave your phones behind and enjoy intentional conversation with old friends, make new friends, or take the time to connect with your breath and reflect inward.

- Relax and hydrate