FAQs

• BRING A FULL-SIZED TOWEL, SMALLER HAND TOWELS WILL BE PROVIDED BUT WE STRONGLY RECOMMEND A FULL-SIZED TOWEL.
• ALSO, BRING A SWIMSUIT OR DRI-FIT TYPE MATERIAL CLOTHING TO WEAR IF YOU ARE WITH A FRIEND OR WANT US TO VIDEO RECORD YOUR EXPERIENCE!

PLEASE AVOID WEARING BAGGY COTTON CLOTHING IN THE COLD PLUNGES. iT SOAKS UP A LOT OF WATER AND ALSO LEAVES HEAVY LINT THAT CLOGS THE FILTERS.

AFTER YOU PAY FOR A MEMBERSHIP THROUGH THE WEBSITE UNDER THE MEMBERSHIP TAB, YOU WILL BE DIRECTED TO OUR ONLINE PORTAL WHICH IS AT 5D-WELLNESS.OFFICERND.COM. THIS IS WHERE YOU WILL FIND YOUR ACCOUNT INFORMATION, MEMBERSHIP AGREEMENT, LIABILITY WAIVER, DAY PASS COUNT, HOW-TO GUIDES FOR THERAPIES, AND OUR CONTACT INFORMATION.

PURCHASING A FIRST-TIME MEMBERSHIP OR DAY PASS WILL AUTOMATICALLY SEND AN EMAIL FROM SALTO KS TO YOUR EMAIL TO SET UP YOUR DIGITAL DOOR ACCESS. YOU WILL NEED TO CREATE AN ACCOUNT AND THEN WILL BE PROMPTED TO DOWNLOAD THE SALTO KS APP, THIS APP WILL BE YOUR KEY AFTER HOURS.

YOUR DOOR ACCESS IS NECESSARY TO ACTIVATE IF YOU WISH TO USE YOUR 24/7 ACCESS. OTHERWISE,  YOU WILL ONLY BE ABLE TO ENTER DURING BUSINESS HOURS (8-4 PM).

PLEASE BOOK A TOUR FOR YOUR FIRST VISIT, BEFORE USING OUR THERAPIES. TOURS ARE AVAILABLE DURING BUSINESS HOURS OR UPON REQUEST. YOU CAN CALL (612) 322-9989 OR BOOK HERE.

DAY PASSES FOR A MEMBERSHIP DO NOT ROLL OVER INTO THE NEXT MONTH. WHEN THE MEMBERSHIP RENEWS YOU WILL RECEIVE NEW DAY PASSES BASED ON YOUR MEMBERSHIP PACKAGE PURCHASED.

EVERYONE'S FIRST VISIT IS FREE DURING BUSINESS HOURS. OTHERWISE, THERE IS AN OPTION TO PURCHASE A BUDDY PASS 1 TIME PER PERSON. YOU CAN PURCHASE THIS THROUGH THE WEBSITE UNDER MEMBERSHIPS.

THERE WILL BE A $250 TAILGATING FEE ADDED TO THE CARD ON FILE OR AN INVOICE WILL BE SENT TO YOU.

PLEASE ALLOW THE DOOR TO CLOSE BEHIND YOU TO HAVE EACH VISITOR SCAN THEIR PERSONAL DIGITAL KEY TO PROCESS A DAY PASS.

DAY PASSES ARE ACTIVE IN THE SYSTEM FOR ONE YEAR.

YES, DAY PASS GIFT CARDS ARE AVAILABLE FOR PURCHASE IN THE STORE. IF YOU CANNOT PHYSICALLY COME IN, PLEASE CALL (612) 322-9989 OR EMAIL 5DWELLNESSMN@GMAIL.COM.

EMF (ELECTRIC AND MAGNETIC FIELDS) ARE WAVES OF ELECTRIC AND MAGNETIC ENERGY RADIATING THROUGH SPACE. HIGH EMF LEVELS ARE OFTEN ASSOCIATED WITH POWER LINES. EMF IS EVERYWHERE IN OUR HOMES AND OFFICES. THE ELECTRICAL APPLIANCES WE USE (AN ELECTRIC CAN OPENER AT CLOSE RANGE EMITS SUBSTANTIAL EMFS), COMPUTERS, MONITORS, KEYBOARDS, AND MICE, WIRELESS MODEMS, CORDLESS PHONES, CLOCK RADIOS, HAIR DRYERS, MOBILE PHONES, MICROWAVE OVENS AND MORE – ALL PRODUCE EMFS. ALTHOUGH THE CURRENT SCIENTIFIC EVIDENCE PROVIDES NO DEFINITIVE ANSWERS REGARDING EMF, THERE IS ENOUGH UNCERTAINTY THAT SOME PEOPLE WANT TO REDUCE THEIR EXPOSURE TO EMF. FOR THAT REASON, WE HAVE LIMITED THE LEVELS OF EMF FROM OUR HEATERS AS MUCH AS POSSIBLE. IF YOU ARE CONCERNED AT ALL ABOUT EMF, OUR SIGNATURE AND SOLO CONTAIN OUR ULTRA LOW EMF SOLOCARBON HEATERS. OUR EXCLUSIVE MANUFACTURING PROCESS ALLOWS US TO CANCEL OUT EMF TO LEVELS THAT ARE VIRTUALLY UNDETECTABLE.

INORGANIC MATERIALS WILL REFRACT THE WAVELENGTH AND REALLY HEAVY MATERIALS WILL BLOCK IT. LIGHT, ORGANIC IS THE BEST WAY TO GO. IT’S A PRIVATE SESSION AND ENCOURAGED TO UTILIZE THE SAUNA NAKED IF YOU ARE COMFORTABLE.

THE CHILDREN ARE NOT ALLOWED TO USE THE SAUNA. THE CORE BODY TEMPERATURE OF CHILDREN RISES MUCH FASTER THAN ADULTS. THIS OCCURS DUE TO A HIGHER METABOLIC RATE PER BODY MASS, LIMITED CIRCULATORY ADAPTATION TO INCREASED CARDIAC DEMANDS AND THE INABILITY TO REGULATE BODY TEMPERATURE BY SWEATING. WHEN USING YOUR SAUNA WITH A CHILD, OPERATE AT A LOWER TEMPERATURE AND FOR NO MORE THAN 15 MINUTES AT A TIME. A GENERAL RULE OF THUMB IS 1 MINUTE INSIDE YOUR SAUNA PER YEAR OF AGE FOR THE CHILD, BUT ALWAYS ACCOMPANIED BY AN ADULT. AND REMEMBER TO KEEP YOU AND YOUR CHILDREN HYDRATED, EVEN IF YOU DON’T SEE THEM SWEATING.

FAR INFRARED RAYS ARE PART OF THE ELECTRO-MAGNETIC LIGHT SPECTRUM AND ARE CLOSE TO THE LIGHT FREQUENCY OF NATURAL SUNLIGHT. HOWEVER, FAR INFRARED DOES NOT CONTAIN ANY OF SUNLIGHT’S HARMFUL UV/UVB RADIATION. THE BENEFICIAL PROPERTIES OF FAR INFRARED LIGHT HAVE RECEIVED PARTICULAR ATTENTION FROM THE SCIENTIFIC COMMUNITY IN RECENT YEARS, ALTHOUGH THE FIRST RESEARCH CONDUCTED ON THIS PART OF THE LIGHT SPECTRUM WAS UNDERTAKEN BY NASA DECADES AGO. TODAY, HEALTH PRACTITIONERS FROM A WIDE RANGE OF DISCIPLINES AGREE ON THE BENEFICIAL PROPERTIES OF FAR INFRARED TECHNOLOGY.

AN ION IS A PARTICLE CONTAINING AN ELECTRICAL CHARGE. AN ION WITH A NEGATIVE ELECTRICAL CHARGE IS CALLED A NEGATIVE ION, AND THIS TYPE OF ION IS NOW CONSIDERED TO BE INTEGRAL TO HEALTHY CELLULAR FUNCTION. 

THE BIOMAT STIMULATES ION CHANNELS BY PRODUCING NEGATIVE IONS THAT DELIVER ENERGY TO THE CELLS OF THE BODY. THE TOPMOST LAYER OF THE BIOMAT IS CONSTRUCTED OF SUPERCONDUCTING CHANNELS OF PURE AMETHYST, WHICH ALLOW THE FAR INFRARED RAYS AND NEGATIVE IONS TO PENETRATE THE BODY DEEPLY. VIEW AN ILLUSTRATION OF BIOMAT LAYER TECHNOLOGY 

AMETHYST’S HEALING PROPERTIES HAVE BEEN ACKNOWLEDGED AND CELEBRATED FOR CENTURIES BY ANCIENT SCIENTISTS, HEALERS AND OTHERS. NOW, MODERN SCIENCE HAS CONFIRMED THE HIGHLY CONDUCTIVE PROPERTIES OF THIS REMARKABLE MINERAL. AMETHYST CRYSTALS OFFER THE MOST CONSISTENT AND POWERFUL DELIVERY OF FAR INFRARED LIGHT WAVES, AND IONIC EFFECTS TO THE HUMAN BODY. 

BECAUSE THE BIOMAT’S FAR INFRARED RAYS PENETRATE DEEPLY INTO THE BODY AND PROMOTE OUR NATURAL STATE OF HEALTH AND BALANCE, IT CAN BE USED TO TREAT A WIDE RANGE OF HEALTH ISSUES.

US FDA’S MEDICAL DEVICE 510K INDICATIONS FOR USE:

• RELAXATION OF MUSCLES

• INCREASE OF LOCAL CIRCULATION WHERE APPLIED

TEMPORARY RELIEF OF: 

• MINOR MUSCLE PAIN 

• MINOR JOINT PAIN AND STIFFNESS 

• JOINT PAIN ASSOCIATED WITH ARTHRITIS 

• MUSCLE SPASMS 

• MINOR SPRAINS 

• MINOR STRAINS 

• MINOR MUSCULAR BACK PAIN 

OTHER BENEFITS FOUND FROM THE BIOMAT: 

• REDUCES STRESS AND FATIGUE 

• SOOTHES AND RELAXES 

• SUPPORTS THE IMMUNE SYSTEM 

• IMPROVED SLEEP (IF ASSOCIATED WITH PAIN RELIEF) 

• REDUCED INFLAMMATION (WHERE APPLIED) 

• PROMOTES RELAXATION BY APPLICATION OF HEAT PROMOTES RESTFUL SLEEP FOR THOSE WITH OCCASIONAL SLEEPLESSNESS

YES, THE BIOMAT IS A PERFECT ADDITION TO YOGA PRACTICE AND MEDITATION, BECAUSE IT SUPPORTS DEEP, MUSCLE RELAXATION, INCREASES BLOOD FLOW FOR IMPROVED LOCAL CIRCULATION WHERE APPLIED, AND PROVIDES A WARM, SOOTHING ENVIRONMENT TO FACILITATE IMPROVED MENTAL PEACE AND SERENITY.

THE BIOMAT CAN BE USED EVERY DAY.

AS WITH ANY MEDICAL DEVICE, NO PROTOCOL SHOULD BEGIN WITHOUT THE CONSENT AND SUPERVISION OF YOUR HEALTH PRACTITIONER. PROVIDED THIS CONSENT, THE BIOMAT MAY BE WELL SUITED FOR YOUR WHOLE FAMILY THE BIOMAT OFFERS THE SAME HEALTH BENEFITS TO PEOPLE OF ALL AGES. PLEASE CHECK THE SAFETY PRECAUTIONS PAGE FOR FURTHER INFORMATION. ANYONE WITH A MEDICAL DIAGNOSIS SHOULD CHECK WITH THEIR DOCTOR. 

YOU CAN SLEEP FOR ANY LENGTH OF TIME ON YOUR BIOMAT, FROM A 20-MINUTE NAP TO A FULL NIGHT’S REST. USE OF THE BIOMAT WILL HELP CREATE A WARM, SOOTHING ENVIRONMENT.

EVERY PERSON’S EXPERIENCE WITH THE BIOMAT IS DIFFERENT. MANY PEOPLE ACHIEVE IMMEDIATE RELIEF FROM CERTAIN PAIN AND DISCOMFORT, RIGHT AWAY. FOR OTHERS, IT WILL TAKE A FEW WEEKS BEFORE THE DEEP-PENETRATING TREATMENT BEGINS TO BRING RELIEF. HOW THE BIOMAT WORKS THE TECHNOLOGIES UNDERLYING THE BIOMAT MEDICAL PRODUCTS ARE NOT NEW. IN FACT, SOME OF THE UNDERLYING CONCEPTS HAVE EXISTED FOR MORE THAN A THOUSAND YEARS, WHILE OTHERS HAVE BEEN REFINED OR CONFIRMED BY MODERN SCIENCE AND MEDICINE. HOWEVER, IT IS ONLY RECENTLY THAT FAR INFRARED AND NEGATIVE ION TECHNOLOGIES HAVE BEEN USED IN THE DEVELOPMENT OF MEDICAL PRODUCTS THAT ARE AFFORDABLE ENOUGH FOR HOME USERS AND INDEPENDENT HEALTH PROFESSIONALS.

DRY SALT THERAPY (HALOTHERAPY) OCCURS WHEN 99.99% PURE GRADE SODIUM CHLORIDE (SALT) IS HEATED AND THEN GROUND AND CRUSHED INTO VERY TINY MICROPARTICLES. THESE DRY AEROSOL MICROPARTICLES OF SALT ARE THEN DISPERSED INTO THE SALT ROOM, SALT CAVE, OR SALT CHAMBER DURING A TYPICAL SESSION. AS AN INDIVIDUAL RELAXES, THE MICROPARTICLES ARE INHALED. THE PARTICLES PENETRATE DEEP INTO THE LUNGS, BRONCHI, BRONCHIOLES, AND ALVEOLI TO AID RESPIRATORY CONCERNS, WHILE THE NON-INHALED SALT PARTICLES ARE ABSORBED BY THE BODY TO COMBAT SKIN CONDITIONS.

DRY PHARMACEUTICAL GRADE SALT IS HEATED AND THEN IT IS GROUND AND CRUSHED INTO VERY TINY MICROPARTICLES IN A MACHINE CALLED A HALOGENERATOR. THESE DRY AEROSOL MICROPARTICLES OF SALT ARE THEN DISPERSED INTO THE SALT BOOTH®, SALT ROOM, OR SALT CAVE DURING A TYPICAL SESSION. AS THE PERSON RELAXES, THE MICROPARTICLES ARE INHALED. THE PARTICLES PENETRATE DEEP INTO THE LUNGS, BRONCHI, BRONCHIOLES, AND ALVEOLI. BACTERIA AND POLLUTANTS ARE DISSOLVED AS SALT ENTERS THE LUNGS AND RESPIRATORY SYSTEM BY ELIMINATING MUCOUS AND OPENING CONSTRICTED AIRWAYS.

5D HAS INCORPORATED HALOTHERAPY INTO OUR SAUNAS TO ALLOW OUR CLIENTS TO USE 2 SERVICES AT A TIME. A SALT THERAPY SESSION IS ONLY 10 MINUTES. START THE SALT SESSION AS SOON AS YOU TURN THE SAUNA ON WHILE IT IS HEATING UP. DO NOT USE SALT THERAPY WHILE YOU ARE WET AND SWEATY AS IT WILL CAUSE A SALTY FILM ON YOUR BODY. THE SYSTEM WILL TURN OFF ON ITS OWN AND YOU CAN FINISH YOUR INFRARED SAUNA SESSION WITHOUT NEED TO RELOCATE.

SALT PACKETS WILL BE AVAILABLE FOR PURCHASE IN THE LOBBY VENDING MACHINE.

ACCORDING TO THE SALT THERAPY ASSOCIATION, SALT THERAPY IS SAFE*. IT IS A 100% DRUG-FREE, NON-INVASIVE, COMFORTABLE TREATMENT. THE ONLY PEOPLE WHO SHOULD AVOID SALT THERAPY ARE THOSE WITH SEVERE CHRONIC RESPIRATORY ISSUES AND THOSE WITH OPEN WOUNDS AND SORES. IT IS ADVISABLE THAT PEOPLE GOING INTO A SALT CHAMBER REMOVE ALL PERSONAL JEWELRY, GLASSES AND OTHER BELONGINGS SINCE SALT CAN BE CORROSIVE TO EXPOSED METAL.

A HALO GENERATOR IS A SPECIAL TYPE OF EQUIPMENT THAT IS USED TO PROVIDE SAFE AND EFFECTIVE DRY SALT THERAPY. THE PRIMARY THERAPEUTIC BENEFIT OF A ROOM, CAVE, OR CHAMBER IS DERIVED FROM 99.99% PURE GRADE SODIUM CHLORIDE BEING CRUSHED, GROUND, AND DISPERSED INTO THE AIR IN PRECISE MICROSCOPIC SALT PARTICLE SIZES AND CONCENTRATION LEVELS FROM THE HALO GENERATOR.

HALOTHERAPY BENEFITS ADULTS AND CHILDREN ALIKE, AS WELL AS ATHLETES AND ANIMALS. IT IS NATURAL AND SAFE AND THERE ARE NO SIDE EFFECTS. MANY PEOPLE WHO UNDERGO HALOTHERAPY AS A COMPLEMENTARY TREATMENT ON A REGULAR BASIS MAY FIND RELIEF FROM A VARIETY OF RESPIRATORY CONDITIONS SUCH AS:

• ASTHMA 
• CHRONIC BRONCHITIS 
• COUGHS, COLDS & FLU 
• EMPHYSEMA 
• COPD 
• CYSTIC FIBROSIS 
• ALLERGIES/HAY FEVER 
• EAR INFECTIONS 
• SINUS INFECTIONS/SINUSITIS 
• SNORING & SLEEPING PROBLEMS

DRY SALT THERAPY IS ALSO EXTREMELY BENEFICIAL TO YOUR SKIN IN TREATING: 

• ACNE 
• PSORIASIS 
• ECZEMA

THERE ARE NO HARMFUL SIDE EFFECTS OF DRY SALT THERAPY. THE TREATMENT IS COMPLETELY NATURAL. A SLIGHT COUGH OR A RUNNY NOSE IS POSSIBLE, AND SOME PEOPLE MIGHT EXPERIENCE A MILD TICKLE IN THE THROAT OR AN INCREASE IN COUGHING DUE TO EXCESS MUCUS BUILDUP, BUT THIS IS SIMPLY AN INDICATION THE SALT THERAPY IS WORKING TO REMOVE MUCUS AND TOXINS FROM THE LUNGS AND AIRWAYS. ANOTHER EFFECT MAY BE A SLIGHT SKIN IRRITATION FOR THOSE WITH HYPERSENSITIVE SKIN. THERE ARE NO HARMFUL SIDE EFFECTS OF DRY SALT THERAPY. THE TREATMENT IS COMPLETELY NATURAL. A SLIGHT COUGH OR A RUNNY NOSE IS POSSIBLE, AND SOME PEOPLE MIGHT EXPERIENCE A MILD TICKLE IN THE THROAT OR AN INCREASE IN COUGHING DUE TO EXCESS MUCUS BUILDUP, BUT THIS IS SIMPLY AN INDICATION THE SALT THERAPY IS WORKING TO REMOVE MUCUS AND TOXINS FROM THE LUNGS AND AIRWAYS. ANOTHER EFFECT MAY BE A SLIGHT SKIN IRRITATION FOR THOSE WITH HYPERSENSITIVE SKIN.

DRY SALT THERAPY IS COMPLETELY SAFE. IT IS A 100% NATURAL, DRUG-FREE, NON-INVASIVE WELLNESS RITUAL WITH NO SIDE EFFECTS OR POTENTIAL HEALTH HAZARDS. IF AN INDIVIDUAL HAS ANY QUESTIONS OR CONCERNS REGARDING ANY CURRENT MEDICAL OR OTHER CONDITION, PLEASE CONSULT WITH YOUR HEALTHCARE PROFESSIONAL. FOR CHILDREN, DRY SALT THERAPY IS NOT ONLY SAFE, BUT IT IS A HIGHLY RECOMMENDED NATURAL TREATMENT. THERE ARE NO HARMFUL SIDE EFFECTS. THE TREATMENT IS SUITABLE FOR CHILDREN OF ANY AGE (AS YOUNG AS ONE-MONTHOLD). CHILDREN, IN FACT, RESPOND TO THE THERAPY EVEN MORE QUICKLY THAN DO ADULTS. DURING A DRY SALT THERAPY SESSION, CHILDREN PLAY WITH TOYS, READ BOOKS, AND INTERACT WITH OTHER CHILDREN

SOME PEOPLE ARE CONCERNED ABOUT THE INTAKE OF SALT BECAUSE OF ISSUES RELATING TO DIET, HIGH BLOOD PRESSURE, AND HYPERTENSION. THIS TYPE OF SALT INTAKE IS CONNECTED TO THE DIGESTIVE TRACT. DRY SALT THERAPY IS DIFFERENT AS IT IS ASSOCIATED WITH THE RESPIRATORY SYSTEM. WHEN INHALED, THE AMOUNT OF MICRO SALT PARTICLES ENTERING YOUR RESPIRATORY SYSTEM IS EXTREMELY LOW, SO IT DOESN’T PRESENT ANY RISK TO YOUR HEALTH. IT KILLS BACTERIA, REDUCES INFLAMMATION, AND EXPANDS AIRWAYS.

NOT ALL SALTS ARE CREATED EQUAL. ONLY 99.99% PURE GRADE SODIUM CHLORIDE (SALT) IS TO BE USED WITH HALOGENERATORS, WHICH ARE THE MACHINES THAT CRUSH AND GRIND THE SALT INTO MICROSCOPIC PARTICLES AND DISPERSE INTO THE SALT ROOM, SALT CAVE, OR SALT CHAMBER. ALL THE CLINICAL STUDIES AND RESEARCH FOR HALOTHERAPY INVOLVE ONLY USING 99.99% PURE GRADE SODIUM CHLORIDE. THIS SALT COMES FROM THE EARTH AND SEAS BUT GOES THROUGH A PROCESS ELIMINATING AND REMOVING ALL DEBRIS AND CONTAMINANTS. IT IS NOT PROCESSED WITH ANY ADDITIVES OR CAKING AGENTS SUCH AS TABLE SALT. OTHER TYPES OF SALTS ARE OFTEN USED AS A DÉCOR ELEMENT SUCH AS HIMALAYAN SALT, BUT ONLY 99.99% PURE GRADE SODIUM CHLORIDE IS USED IN THE HALO GENERATOR.

DO NOT ENTER THE PLUNGE IF YOU HAVE HAD A RECENT SPRAY TAN, DYED HAIR, A NEW TATTOO, OR OPEN WOUNDS. WE ASK THAT YOU AREN'T SOILED IN THE DIRT BEFORE ENTERING THE COLD PLUNGE. AVOID APPLYING LOTIONS OR OILS BEFORE ENTERING THE HOT AND COLD PLUNGE.

COLD PLUNGE MAINTENANCE:

EACH COLD PLUNGE IS EQUIPPED WITH A 20-MICRON FILTER, DESIGNED TO CAPTURE PARTICLES AS SMALL AS 20 MICROMETERS IN SIZE. THIS TYPE OF FILTER IS EFFECTIVE IN REMOVING SMALL DEBRIS, SEDIMENT, AND SOME MICROORGANISMS FROM THE WATER.

CONTINUOUS WATER CIRCULATION IS IMPORTANT FOR MAINTAINING WATER QUALITY. IT HELPS PREVENT STAGNATION AND ENSURES THAT ALL AREAS OF THE COLD PLUNGE RECEIVE PROPER FILTRATION AND TREATMENT THROUGH THE OZONE SYSTEM.

OZONE IS A POWERFUL OXIDIZING AGENT THAT IS COMMONLY USED FOR WATER SANITIZATION. IT HELPS ELIMINATE BACTERIA, VIRUSES, AND OTHER CONTAMINANTS. OZONE SANITATION IS EFFECTIVE AND PROVIDES AN ADDITIONAL LAYER OF PROTECTION FOR KEEPING THE WATER CLEAN.

EVEN WITH ADVANCED FILTRATION AND SANITIZATION METHODS, IT'S ESSENTIAL TO REGULARLY MONITOR WATER QUALITY BY CHECKING THE PH LEVELS.

ADDITIONALLY, EVERY MONTH OR MORE OFTEN IF NEEDED WE DRAIN THE TUBS COMPLETELY, INSTALL A NEW FILTER, AND CLEAN THE TUB WITH APPROPRIATE SANITIZERS BEFORE FILLING THE TUB WITH CLEAN FILTERED WATER.

ELEVATED ENERGY EVERYONE HAS THEIR OWN METHOD FOR WAKING UP; DOUBLE SHOTS OF ESPRESSO, A QUICK WORKOUT, AND SO ON. IF YOU’RE LOOKING FOR A QUICK START TO YOUR MORNING OR AN AFTERNOON PICK-ME-UP, COLD PLUNGING MIGHT JUST BE THE ANSWER. MANY PEOPLE TURN TO COLD PLUNGING WHEN LOOKING FOR A NEW WAY TO BOOST THEIR DAILY ENERGY!

RECOVERY / PERFORMANCE COLD PLUNGE BENEFITS EXTEND BEYOND THE MENTAL AND CHEMICAL ASPECTS OF YOUR BODY TOO. SPORTS MEDICINE HAS UTILIZED COLD WATER THERAPY FOR YEARS, TO HELP WITH THE ACTIVE RECOVERY OF YOUR MUSCLES.

IMMUNE SUPPORT BEING IMMERSED IN COLD WATER STIMULATES LEUKOCYTES, THE WHITE BLOOD CELLS THAT HELP FIGHT OFF ILLNESSES. IT ALSO CAUSES THE LYMPHATIC SYSTEM TO CONTRACT, FORCING FLUID THROUGH THE LYMPH NODES. THIS PROCESS AIDS IN DETOXING THE BODY AND STRENGTHENING YOUR IMMUNE SYSTEM. A STUDY HAS SHOWN TO SUBSTANTIALLY LOWER UPPER RESPIRATORY TRACT INFECTIONS.

MOMENTUM COLD PLUNGING HAS SHOWN THE ABILITY TO INCREASE YOUR BASELINE DOPAMINE. DOPAMINE IS THE MOLECULE IN OUR BRAIN AND BODY THAT IS LINKED TO MOTIVATION. ACCORDING TO DR. ANDREW HUBERMAN, DOPAMINE CAN ENHANCE OUR DEPTH OF FOCUS AND LOWER OUR THRESHOLD FOR TAKING ACTION TOWARDS OUR SPECIFIC GOALS.

BOOSTED MOOD RESEARCHERS HAVE KNOWN FOR A WHILE THAT IT CONNECTS TO OUR DAILY ENERGY. IN PARTICULAR, THERE IS LOTS OF EVIDENCE THAT HORMONE IMBALANCE CAN CONTRIBUTE TO DEPRESSION, MEANING THAT A COLD PLUNGE MIGHT HELP TO REDUCE DEPRESSION AND IMPROVE OVERALL MOOD! DON'T TAKE OUR WORD FOR IT THOUGH, JUST ASK ANYONE WHO HAS EVER PLUNGED! WHILE NOT TRUE OF EVERY STRESS, COLD EXPOSURE CAUSES THE PROLONGED RELEASE OF DOPAMINE. DOPAMINE IS A POWERFUL MOLECULE CAPABLE OF ELEVATING MOOD, ENHANCING FOCUS, ATTENTION, GOAL-DIRECTED BEHAVIOR, ETC. EVEN SHORT BOUTS OF COLD EXPOSURE CAN CAUSE A LASTING INCREASE IN DOPAMINE AND SUSTAINED ELEVATION OF MOOD, ENERGY, AND FOCUS.

PAIN RELIEF THE BOOST IN NOREPINEPHRINE YOU'LL GET FROM CONSISTENT ICE BATHS HAS BEEN SHOWN TO BE UP TO 5X. THIS NEUROTRANSMITTER CAN DRAMATICALLY REDUCE INFLAMMATION AND HELP WITH CHRONIC PAIN.

STRESS RELIEF COLD WATER THERAPY HAS BEEN SHOWN TO BE AN EFFECTIVE SUPPLEMENTAL TREATMENT FOR STRESS RELIEF BY DECREASING THE STRESS HORMONE CORTISOL. A STUDY FOUND THAT REGULAR COLD SHOWERS AND ICE BATHS HELPED REDUCE ANXIETY AND IMPROVE THE MOOD OF PARTICIPANTS.

BETTER SLEEP WHEN YOU DIP INTO THE PLUNGE, YOUR BODY TRIGGERS THE AUTONOMIC NERVOUS SYSTEM. THIS SYSTEM IS A NETWORK OF VESSELS AND NERVES, SPLIT INTO TWO PARTS THAT CONTROL YOUR RESPONSE TO STRESS. WHEN YOU BEGIN TO CONTROL YOUR RESPONSE TO STRESS, YOU’LL LIKELY FIND THAT YOU BEGIN TO CONTROL YOUR RELAXATION AND SLEEP.

METABOLISM IN THE SHORT-TERM, COLD EXPOSURE INCREASES METABOLISM AS THE BODY HAS TO BURN CALORIES TO INCREASE CORE BODY TEMPERATURE. THE TOTAL CALORIES BURNED FROM THE COLD EXPOSURE ARE NOT THAT SIGNIFICANT. HOWEVER, THE CONVERSION OF WHITE FAT (ENERGY STORAGE) TO BEIGE OR BROWN FAT (WHICH ARE HIGHLY METABOLICALLY ACTIVE) CAN BE BENEFICIAL FOR: IN THE COLD (I.E., COLD ADAPTATION) TRIGGERING FURTHER AND MORE SUSTAINED INCREASES IN METABOLISM OF COURSE, CALORIES IN (CONSUMED) VERSUS CALORIES OUT (METABOLIZED) OR “CICO” GOVERNS WHETHER YOU GAIN, LOSE, OR MAINTAIN WEIGHT. THERE IS NO ESCAPING THE LAWS OF THERMODYNAMICS.

NEVER GET INTO A DANGEROUS BODY OF WATER. ALSO, NEVER DO DELIBERATE HYPERVENTILATION BEFORE OR DURING COLD WATER (OR ANY WATER!) IMMERSION. START SLOW (WARMER THAN COLDER)—AS COLD SHOCK IS POSSIBLE; JUST AS WITH LIFTING WEIGHTS OR OTHER FORMS OF EXERCISE, YOU’LL NEED TO FIND THE RIGHT TEMPERATURE FOR YOU, YET PRIORITIZE SAFETY.

THE KEY IS TO AIM FOR A TEMPERATURE THAT EVOKES THE THOUGHT, “THIS IS REALLY COLD (!), AND I WANT TO GET OUT, BUT I CAN SAFELY STAY IN.” FOR SOME PEOPLE, THAT TEMPERATURE MIGHT BE 60°F, WHEREAS FOR OTHERS, 45°F. HERE IS THE KEY: THE COLDER THE STIMULUS (WATER IMMERSION, SHOWER, ETC.), THE SHORTER AMOUNT OF TIME YOU NEED TO EXPOSE YOURSELF TO THE COLD. ONE STUDY SHOWED SIGNIFICANT AND PROLONGED INCREASES IN DOPAMINE WHEN PEOPLE WERE IN COOL (60°F) WATER FOR ABOUT AN HOUR UP TO THEIR NECK, WITH THEIR HEAD ABOVE WATER. OTHER STUDIES DESCRIBE SIGNIFICANT INCREASES IN EPINEPHRINE FROM JUST 20 SECONDS IN VERY COLD WATER (~40°F). THE GOOD NEWS IS THAT AS YOU DO DELIBERATE COLD EXPOSURE MORE OFTEN, YOU WILL BE MORE COMFORTABLE IN THE COLD AT ALL TIMES AND CAN START TO USE COLDER TEMPERATURES WITH MORE CONFIDENCE, JUST LIKE EXERCISE.

MOST OF THE STUDIES USE ICE BATHS OR COLD WATER-IMMERSION TO THE NECK. THOSE ARE BEST, BUT COLD SHOWERS CAN WORK TOO (AND ARE MORE ACCESSIBLE TO MOST). CRYO IS VERY EXPENSIVE AND HARDER TO ACCESS AND NOT SUBJECT TO MUCH VARIATION IN PROTOCOLS, SO IT IS NOT CONSIDERED HERE.

A META-ANALYSIS OF COLD-WATER IMMERSION EFFECTS ON RECOVERY FOUND THAT COLD EXPOSURE CAN BE A HIGHLY EFFECTIVE RECOVERY TOOL AFTER HIGH-INTENSITY EXERCISE OR ENDURANCE TRAINING. SHORT INTERVAL (< 5 MINS), COLD WATER IMMERSION DEMONSTRATED POSITIVE OUTCOMES FOR MUSCLE POWER, PERCEIVED RECOVERY, AND DECREASED MUSCLE SORENESS (IN PART DUE TO A REDUCTION IN CIRCULATING CREATINE KINASES). THE PROBLEM IS THAT COLD WATER IMMERSION (BUT NOT COLD SHOWERS) CAN LIMIT SOME OF THE GAINS IN HYPERTROPHY, STRENGTH OR ENDURANCE IF DONE IN THE 4 HOURS OR SO AFTER TRAINING. IT’S BETTER TO WAIT 6 TO 8 OR MORE HOURS UNTIL AFTER TRAINING, OR DO IT BEFORE TRAINING UNLESS YOUR GOAL IS SIMPLY TO RECOVER WITHOUT ADAPTATION (FOR INSTANCE, WHEN IN A COMPETITION MODE AND NOT TRYING TO GET BETTER, STRONGER, ETC.) AVOID AFTER HYPERTROPHY TRAINING AVOID COLD EXPOSURE FOR AT LEAST FOUR HOURS AFTER HYPERTROPHY EXERCISE. SIX IS EVEN BETTER, SAYS HUBERMAN. HYPERTROPHY TRAINING IS ANY EXERCISE THAT YOU DO WITH THE SOLE PURPOSE OF INCREASING YOUR MUSCLE MASS INSTEAD OF FOCUSING ON BUILDING STRENGTH. THE ANTI-INFLAMMATORY EFFECTS OF COLD EXPOSURE CAN ACTUALLY LIMIT HYPERTROPHY, WHICH WILL REDUCE THE EFFECTIVENESS OF YOUR GAIN-BUILDING WORKOUT IF YOU HOP IN AN ICE BATH TOO SOON.

AFTER COLD EXPOSURE, YOUR BODY HEATS UP—YES, HEATS UP—FOR REASONS DISCUSSED ON THE HUBERMAN LAB PODCAST WITH DR. CRAIG HELLER FROM STANFORD. BODY TEMPERATURE INCREASES TEND TO WAKE US UP, WHEREAS BODY TEMPERATURE DECREASES TEND TO SHIFT US TOWARD SLEEPY STATES. THUS, I SUGGEST USING DELIBERATE COLD EARLY IN THE DAY AND NOT TOO CLOSE TO BEDTIME. SOMETIMES IT’S BETTER TO DO IT LATE THAN NEVER, BUT NOT IF IT PERTURBS YOUR SLEEP. IF DELIBERATE COLD AFFECTS YOUR SLEEP, TRY DOING IT EARLIER IN THE DAY, OR NOT AT ALL.

STAYING COMPLETELY STILL WHILE IN COLD WATER ALLOWS A THERMAL LAYER TO SURROUND YOUR BODY, ‘INSULATING’ YOU FROM THE COLD. TO BE MOST EFFECTIVE AS A RESILIENCE TRAINING TOOL, MOVE YOUR LIMBS WHILE KEEPING YOUR HANDS AND FEET IN THE WATER. THAT WILL BREAK UP THE THERMAL LAYER AND YOU WILL EXPERIENCE THE WATER AS (MUCH) COLDER THAN IF YOU STAYED STILL. THIS IS ALSO A GOOD WAY TO INCREASE THE POTENCY OF A COLD STIMULUS WITHOUT HAVING TO MAKE THE WATER COLDER. THIS IS AKIN TO SLOWING DOWN THE MOVEMENT OF A WEIGHT LIFT TO REMOVE REDUCE MOMENTUM AND PROVIDE MORE TENSION ON THE WORKING MUSCLES.

POST-WORKOUT RECOVERY IS THE CRUCIAL PHASE THAT BRIDGES THE GAP BETWEEN EXERCISE AND THE BODY'S RESTORATION. IT ENCOMPASSES A RANGE OF PRACTICES DESIGNED TO AID IN THE REPAIR OF MUSCLES, REDUCE INFLAMMATION, AND ENHANCE OVERALL WELL-BEING. THIS HOLISTIC APPROACH TO RECOVERY AIMS TO OPTIMIZE PERFORMANCE AND PREVENT INJURIES. TECHNIQUES LIKE STRETCHING, COLD THERAPY, AND HEAT THERAPY IN THE FORM OF SAUNAS AND HOT TUBS PLAY PIVOTAL ROLES IN THIS RECUPERATIVE PROCESS. 

THESE RECOVERY TECHNIQUES HAVE A SIGNIFICANT IMPACT ON ATHLETIC SUCCESS. FOR EXAMPLE, STRETCHING IMPROVES FLEXIBILITY AND REDUCES THE RISK OF INJURIES. COLD THERAPY, OFTEN INVOLVING ICE BATHS, ALLEVIATES MUSCLE SORENESS AND EXPEDITES RECOVERY AFTER INTENSE PHYSICAL ACTIVITY. SAUNAS CAN AID IN MUSCLE RELAXATION, ENHANCE CIRCULATION, REDUCE STRESS, AND CONTRIBUTE TO DETOXIFICATION. MEANWHILE, HOT TUBS AND THEIR WARM WATER IMMERSION PROVIDE JOINT PAIN REDUCTION AND OTHER ADVANTAGES MENTIONED ABOVE. 

SAUNAS AND HOT TUBS BOTH OFFER UNIQUE BENEFITS FOR POST-WORKOUT USES, AND EACH HAS ITS OWN PLACE IN A WORKOUT OR WELLNESS PROGRAM, ALLOWING USERS TO TAILOR THEIR APPROACH BASED ON PREFERENCES AND SPECIFIC FITNESS GOALS. WHETHER YOU SEEK THE DRY HEAT SANCTUARY OF A SAUNA OR THE GENTLE WARMTH OF A HOT TUB, BOTH SERVE AS VALUABLE ASSETS IN THE PURSUIT OF A WELL-ROUNDED AND EFFECTIVE POST-EXERCISE RECOVERY ROUTINE.

SAUNA VS. HOT TUB FOR RECOVERY SAUNAS ARE TYPICALLY KNOWN FOR THEIR ABILITY TO HELP RELIEVE MUSCLE TENSION, REDUCE STRESS, AND IMPROVE OVERALL CIRCULATION. SAUNAS CAN BE PARTICULARLY EFFECTIVE IN ENHANCING CARDIOVASCULAR RECOVERY BY INCREASING BLOOD FLOW AND PROMOTING THE RELEASE OF ENDORPHINS, WHICH CAN HELP REDUCE PAIN AND IMPROVE MOOD. SOME STUDIES SUGGEST THAT SAUNA USE MAY ALSO BENEFIT MUSCLE RECOVERY AND FLEXIBILITY. 

ON THE OTHER HAND, HOT TUBS, ALSO KNOWN AS WHIRLPOOLS OR JACUZZIS, CAN SOOTHE SORE MUSCLES AND JOINTS BY PROVIDING GENTLE HYDROSTATIC PRESSURE AND WARMTH. THIS CAN BE ESPECIALLY HELPFUL FOR INDIVIDUALS WITH JOINT ISSUES OR ARTHRITIS. HOT TUBS ALSO PROMOTE RELAXATION AND STRESS REDUCTION, CONTRIBUTING TO AN OVERALL SENSE OF WELL-BEING. THE CHOICE BETWEEN A SAUNA AND A HOT TUB FOR POST-WORKOUT RECOVERY ULTIMATELY DEPENDS ON INDIVIDUAL PREFERENCES AND NEEDS. IF MUSCLE RELAXATION AND IMPROVED CIRCULATION ARE THE PRIMARY GOALS, SAUNAS MAY BE THE PREFERRED OPTION. CONVERSELY, IF YOU SEEK RELIEF FROM JOINT PAIN AND A MORE GENTLE, BUOYANT EXPERIENCE, A HOT TUB COULD BE MORE SUITABLE.

HOT TUBS SOOTHE SORE MUSCLES THROUGH WARM WATER IMMERSION, BUOYANCY REDUCES JOINT STRAIN, AND JETS PROVIDE A TARGETED HYDROTHERAPY MASSAGE. THIS COMBINATION RELAXES MUSCLES, IMPROVES CIRCULATION, AND ACCELERATES RECOVERY.

USING A SAUNA POST-EXERCISE AIDS MUSCLE RELAXATION, ENHANCES CIRCULATION, AND PROMOTES DETOXIFICATION. FOR A COMPREHENSIVE EXPLORATION OF THE BENEFITS, VISIT OUR DETAILED BLOG POST ON INCORPORATING SAUNAS INTO YOUR POST-WORKOUT ROUTINE

IF YOU’RE USING BOTH, START WITH THE SAUNA BEFORE TRANSITIONING TO THE HOT TUB. THE SAUNA PREPS MUSCLES BY PROMOTING RELAXATION, AND THE HOT TUB SOOTHES FURTHER, ENHANCING THE OVERALL RECOVERY EXPERIENCE.