Benefits of the Sauna

Thu Mar 21 2019 Many people are familiar with the concept of sweating it out in the sauna. At XPT, we turn things up a notch. As part of contrast therapy, we advocate spending time in a high-heat environment to get the benefits of the sauna, before plunging into an ice bath and repeating for several cycles. What are the benefits of a sauna? Some of the most prominent, well-proven health benefits of sauna include: Increase aerobic ability through cardiovascular adaptations Increase aerobic ability through cardiovascular adaptations Induce parasympathetic state (if low stress) Induce parasympathetic state (if low stress) Enhance thermoregulatory ability Enhance thermoregulatory ability Decrease joint and muscular pain Decrease joint and muscular pain To enjoy the fullest benefits of a sauna, we recommend utilizing a dry sauna. Below is a quick set of instructions and some coaching tips for how to maximize your time in a high-heat environment. Instructions Hydrate well prior to the sauna or bring in a glass of water with a pinch of sea salt in Hydrate well prior to the sauna or bring in a glass of water with a pinch of sea salt in Heat the sauna to a target temperature of 175-220°F Heat the sauna to a target temperature of 175-220°F Sit in the hot sauna for desired time (~10-30 minutes) Sit in the hot sauna for desired time (~10-30 minutes) The duration will depend on temperature and individual tolerance The duration will depend on temperature and individual tolerance Use controlled breathing (nasal if possible) and meditation to regulate the stress response Use controlled breathing (nasal if possible) and meditation to regulate the stress response Leave the sauna if you begin to feel lightheaded, claustrophobic, or ill Leave the sauna if you begin to feel lightheaded, claustrophobic, or ill Sit and breathe for 2-3 minutes post sauna as your body temperature cools Sit and breathe for 2-3 minutes post sauna as your body temperature cools Use a cold tub or cold shower to cool body temperature Use a cold tub or cold shower to cool body temperature Coaching Tips Use slow breathing to control the stress response Use slow breathing to control the stress response Slow your cadence with every breath and focus on the inhale and exhale Slow your cadence with every breath and focus on the inhale and exhale Perform light stretching or mobility if you like Perform light stretching or mobility if you like If the goal is recovery, get out before it gets stressful If the goal is recovery, get out before it gets stressful If the goal is stress, stay in just past the point of discomfort If the goal is stress, stay in just past the point of discomfort Be smart! Be smart!