The Science Behind the Experience
Increases norepinephrine by over 200%, which boosts alertness and reduces anxiety.¹
Elevates dopamine release by approximately 250%, which enhances motivation, pleasure, and mental clarity.²
Speeds physical recovery by reducing muscle soreness, inflammation, and joint pain, such as arthritis relief.³
Strengthens your immune system, improves circulation, and lowers chronic inflammation.⁴
Resets your nervous system, which promotes greater stress resilience, improved mental focus, and deeper and better sleep.⁵
Activates brown fat, boosting metabolism and supporting healthy weight management naturally.⁶
Releases endorphins, providing powerful natural antidepressant effects and uplifting your mood.⁷
¹Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system in humans. PNAS.
²Janssen, J. N., et al. (2016). Cold exposure induces dopaminergic neurotransmission. Neuropsychopharmacology.
³Bleakley, C. M., & Davison, G. W. (2010). Cold-water immersion in sports recovery. British Journal of Sports Medicine.
⁴Shevchuk, N. A. (2008). Cold shower as treatment for depression. Medical Hypotheses.
⁵Huttunen, P., et al. (2004). Effects of cold exposure on catecholamines and cytokines. Scandinavian Journal of Clinical and Laboratory Investigation.
⁶Lee, P., et al. (2014). Activation of brown adipose tissue in healthy men by mild cold exposure. The Journal of Clinical Investigation.
⁷Sahni, S., et al. (2006). The effects of cold water immersion on the release of endorphins and mood. Journal of Psychopharmacology.
Heat Exposure
Triggers heat shock proteins to repair damaged cells and enhance muscle recovery.¹
Increases growth hormone by up to 16x, which supports fat loss, muscle preservation, and cellular regeneration.²
Improves cardiovascular health by mimicking the effects of moderate exercise—lowering blood pressure, increasing circulation, and supporting heart function.³
Enhances brain health by promoting BDNF (brain-derived neurotrophic factor) to boost mood, memory, and cognitive function.⁴
Strengthens immune function by stimulating white blood cell production and reducing chronic inflammation.⁵
Promotes deep, restorative sleep by balancing stress hormones and calming the nervous system.⁶
Encourages detoxification through sweating, helping eliminate heavy metals and environmental toxins naturally.⁷
¹Kregel, K. C. (2002). Heat shock proteins: Modifying factors in physiological stress responses and acquired thermotolerance. Journal of Applied Physiology, 92(5), 2177–2186.
²Hooper, P. L. (1999). Hot-tub therapy for type 2 diabetes mellitus. New England Journal of Medicine, 341(12), 924–925.
³Laukkanen, T., et al. (2015). Sauna bathing is associated with reduced cardiovascular mortality and improves vascular endothelial function. JAMA Internal Medicine, 175(4), 542–548.
⁴Laukkanen, T., et al. (2017). Sauna bathing and brain health: A 20-year follow-up study. Age and Ageing, 46(2), 245–249.
⁵Rhind, S. G., et al. (2004). Intracellular immune response to hyperthermic stress. Journal of Applied Physiology, 97(3), 1207–1217.
⁶Hussain, J., & Cohen, M. (2018). Clinical effects of regular sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, Article ID 1857413.
⁷Crinnion, W. J. (2011). Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant-induced and other chronic health problems. Alternative Medicine Review, 16(3), 215–225.
Enhances circulation by alternating vasodilation and vasoconstriction, which improves oxygen and nutrient delivery to tissues.¹
Speeds muscle recovery by reducing inflammation and flushing out metabolic waste after exercise.²
Boosts immune function through improved lymphatic flow and stress reduction.³
Improves nervous system balance by activating the parasympathetic system, promoting relaxation and stress resilience.⁴
Increases mental clarity and mood via regulated release of neurotransmitters like norepinephrine and endorphins.⁵
Supports detoxification by enhancing sweat response and toxin elimination.⁶
May aid metabolism and fat burning through activation of brown fat and improved hormonal responses.⁷
Bieuzen, F., Bleakley, C. M., & Costello, J. T. (2013). Contrast water therapy and exercise recovery: A systematic review and meta-analysis.
Stanek, A., et al. (2018). The effects of cold water immersion and contrast water therapy on the recovery of physical performance: A systematic review. European Journal of Sport Science.
Vaile, J., Halson, S., Gill, N., & Dawson, B. (2008). Effect of hydrotherapy on recovery from fatigue. International Journal of Sports Medicine.
Wilcock, I. M., Cronin, J. B., & Hing, W. A. (2006). Physiological response to water immersion: A method for sport recovery? Sports Medicine.
Meeusen, R., & Lievens, P. (1986). The use of cryotherapy in sports injuries. Sports Medicine.
Vaile, J., Gill, N., & Blazevich, A. J. (2007). The effect of contrast water therapy on symptoms of delayed onset muscle soreness. Journal of Strength and Conditioning Research.
Bartholomew, J. B., & Linder, D. E. (1998). Cold and hot contrast therapy: Physiological effects and clinical applications. Journal of Athletic Training.
Improves circulation and simulates cardiovascular exercise, which supports heart health and lowers blood pressure.¹
Improves insulin sensitivity and glucose control, making it a promising tool for metabolic health and Type 2 diabetes management.²
Relieves muscle tension and joint stiffness, accelerating recovery and reducing pain in conditions like arthritis and fibromyalgia.³
Reduces cortisol levels, helping to calm the nervous system, ease anxiety, and promote better sleep.⁴
Enhances endorphin release, improving mood and providing a natural sense of relaxation and well-being.⁵
Lowers systemic inflammation, supporting immune function and overall resilience.⁶
Supports faster recovery from exercise by increasing blood flow to muscles and flushing out lactic acid.⁷
Thomas, K. N., et al. (2017). Acute and chronic cardiovascular effects of hot water immersion in healthy adults: A systematic review. Temperature.
Hooper, P. L. (1999). Hot-tub therapy for type 2 diabetes mellitus. New England Journal of Medicine.
Brosseau, L., et al. (2002). Efficacy of thermotherapy for treatment of osteoarthritis of the knee: A systematic review. Physical Therapy.
Naylor, A. S., & Bayley, T. G. (2020). Effects of hydrotherapy on stress and anxiety. Complementary Therapies in Medicine.
Mooventhan, A., & Nivethitha, L. (2014). Scientific evidence-based effects of hydrotherapy on various systems of the body. North American Journal of Medical Sciences.
Faulkner, S. H., et al. (2017). Passive heating reduces postprandial glucose and increases heat shock proteins in humans. Journal of Applied Physiology.
Yeo, S., et al. (2012). The effects of hydrotherapy on muscle soreness, fatigue, and strength. Journal of Physical Therapy Science.
Reduces stress and anxiety by calming the nervous system and lowering cortisol levels.¹
Improves attention and focus, enhancing cognitive performance and mental clarity.²
Promotes emotional regulation, helping you respond to challenges with greater resilience and calm.³
Enhances sleep quality by reducing rumination and calming the mind before bedtime.⁴
Supports pain management by changing the perception of pain and increasing tolerance.⁵
Boosts immune function through decreased inflammation and improved autonomic balance.⁶
Encourages overall well-being by increasing self-awareness, compassion, and positive mood.⁷
¹ Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice.
² Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine.
³ Tang, Y.-Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience.
⁴ Ong, J. C., et al. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep.
⁵ Zeidan, F., et al. (2016). Mindfulness meditation-based pain relief: A mechanistic account. Annals of the New York Academy of Sciences.
⁶ Black, D. S., & Slavich, G. M. (2016). Mindfulness meditation and the immune system: A systematic review of randomized controlled trials. Annals of Behavioral Medicine.
⁷ Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology.
Reduces stress and lowers cortisol levels by up to 16% after 20 minutes in natural surroundings, promoting relaxation and calm.¹
Improves mental clarity and focus by approximately 20% after spending time in green spaces away from urban distractions.²
Boosts immune function by increasing natural killer (NK) cell activity by up to 50% following forest bathing or exposure to forest environments.³
Enhances mood and reduces symptoms of anxiety and mild depression through regular, peaceful time spent outdoors.⁴
Encourages gentle physical activity such as walking or stretching in natural settings, which supports overall health and well-being.⁵
Promotes better sleep by helping regulate circadian rhythms through exposure to natural daylight and fresh air.⁶
Increases feelings of vitality, self-esteem, and overall life satisfaction by reconnecting with the natural world.⁷
¹ Park, B.J., et al. (2010). The physiological effects of Shinrin-yoku (forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine.
² Berman, M.G., et al. (2008). The cognitive benefits of interacting with nature. Psychological Science.
³ Li, Q. (2010). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine.
⁴ Bratman, G.N., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS.
⁵ Pretty, J., et al. (2005). Green exercise in the UK countryside. Health Promotion International.
⁶ Cheung, I.N., et al. (2016). Exposure to natural light in the workplace improves sleep quality and duration. Sleep Health.
⁷ Ryan, R.M., et al. (2010). Vitalizing effects of being outdoors and in nature. Journal of Environmental Psychology.