Hot and cold therapy is about to be accessible to the masses

wellness centers:

Spas and health clubs have used saunas for a long time, but more wellness centers are springing up with specific focuses on different types of hot and cold therapy. For example, the wellness-focused Remedy Place social club in New York and Los Angeles is home to private infrared saunas, back ice classes, full-body cryotherapy chambers, red light therapy, and even a private suite. of contrast where you can group your private infrared sauna session with double ice baths. New York City alone has many hot and cold therapy studios, such as Chillspace for cryotherapy sessions and Clean Market for saunas, cryotherapy and more. You can expect these types of wellness centers to keep popping up across the country.

Wellness brands and studios tend to lean towards contrast therapy as the next big thing, combining the benefits of hot and cold therapy. Katie Kaps, co-founder and co-CEO of HigherDose (the brand behind an infrared sauna blanket that our co-founder and editors love), confirms this, saying, “We built our business on a belief in infrared therapy as the best way to detox, improve sleep , reduce inflammation and support muscle recovery. Cold therapy is a perfect match and we are exploring ways to expand the HigherDOSE spa and consumer experience with contrast therapy.”


Similar to the hot yoga you’ve been practicing for years, heat-based fitness classes and classes in extremely cold temperatures are meant to instill the same state of hormesis. Studios like Burn Collective, Heated Room, HOTWORX and Hot Phiit are exploring these hot and cold therapy techniques, combining them with exercise for even more benefits.

Free methods:

Most studies specifically look at ice baths, cryotherapy, and saunas, but simpler methods like cold and hot baths have similar health-boosting benefits. Wim Hof ​​recommends taking cold showers daily, with a simple protocol to make it easy to practice, gradually increasing the length of showers and lowering the temperature. Over time, you will get more used to it with practice. The resilience you build over a minor stressor like cold water will start to manifest itself in other areas of your life – and cold water can do wonders for the health of your hair and skin too. Once you see and feel the benefits, you’ll likely look forward to those cold blasts.

On another recent episode of the mindbodygreen podcast, Mark Harper, MD, Ph.D., a cold therapy specialist and consultant anesthetist at Sussex University Hospitals, spoke about how immersion in cold water can affect your well-being by reducing the response inflammation of your body, among other health benefits. Of the free methods, Harper prefers baths to showers, but her biggest recommendation is swimming outdoors. “One of the best things about swimming in the ocean is being out in nature,” he says. “It’s the complete package, which I think is really important. You’re also more likely to keep doing it.” For baths and showers, Harper often recommends three minutes total and putting your face in the water three times. “You get a bonus effect from putting your face in water,” he explains, as it stimulates the vagus nerve and activates the parasympathetic nervous system, which can reduce inflammation.

On the hot therapy front, a randomized trial measuring the physical and mental effects of hot baths showed a significant improvement in general health, mental health, and emotional and social functioning scores15 in those who bathed regularly in warm water. Plus, the practice can be incredibly relaxing, and it’s just as easy to incorporate into your mindfulness and recovery routine. And while unfortunately they don’t have the same hair and skin benefits as their cold counterpart, hot baths are also a good way to relax your muscles and flush toxins out of your body. Also, more studies need to be done, but some have suggested that raising your body temperature in this way might help. improve your mood and relieve depression16.

Home devices: New heat and cold therapy devices are arriving on the scene day by day, allowing us to reap these benefits in our own homes.

Hot and cold therapy is about to be accessible to the masses

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