Science-Backed Benefits of Sauna, Cold Plunge & breathwork
Science-Backed Benefits of Sauna, Cold Plunge & breathwork
Today, most people rarely leave their comfort zones, living sheltered, sterile, temperature-controlled, overfed, underchallenged lives. We need to cultivate resilience and adaptability instead of seeking constant comfort.
Emerging evidence shows that we thrive—physically, mentally, and spiritually—when we embrace discomforts similar to those our ancestors faced. Scientists find that these challenges protect us from issues like obesity, heart disease, cancer, diabetes, depression, anxiety, and even a lack of meaning and purpose.
Sauna, cold plunge, and breathwork enhance mental health, immune health, endocrine function, metabolic health, and cellular health. Scientists and doctors have researched the benefits of regular hot and cold sessions for decades, publishing their findings in top peer-reviewed journals.
sweat in the sauna
Aim for at least 60 minutes per week in the sauna, spread across a few days. Whether solo or with friends, a good sweat in the sauna can dramatically improve your health.
Don’t Skip the Sauna at the Gym—It Might Make You Feel Happier and Healthier, Study Finds
🧠 Brain Health & Longevity
- 65% lower risk of Alzheimer’s Disease (Laukkanen et al., 2017)
- 66% lower risk of Dementia (Age & Ageing, 2017)
❤️ Cardiovascular Health
- 62% decrease in stroke occurrences (Laukkanen et al., 2018)
- 50% lower mortality rate from cardiovascular disease, reducing chronic disease risk and enhancing longevity (JAMA Internal Medicine, 2015)
- 46% reduced risk of developing hypertension (Zaccardi et al., 2017)
🔥 Cellular Repair & Performance
- 48% boost in heat shock proteins, aiding cellular repair, immune function, muscle recovery, and longevity
(Scoon et al., 2012). - 16x increase in growth hormone, supporting muscle and bone balance, glucose control, and insulin regulation
(Kukkonen-Harjula & Kauppinen, 1986).
😌 Stress & Mental Wellness
- 29% lower cortisol levels for deep stress relief and relaxation
(Mayo Clinic, 2018).
💤 Enhanced Sleep
- Studies suggest that sauna use can enhance sleep quality by supporting the body’s natural temperature regulation, promoting nervous system relaxation, and potentially increasing melatonin production. As the body gradually cools post-sauna, it signals the brain to transition into a restful state, making it easier to fall asleep and improving overall sleep quality.
(Hedblom et al., 2024).
💪 Muscle Recovery & Pain Relief
- Helps with muscle soreness, joint pain, and inflammation, supporting athletic recovery.
🦠 Boosts Immunity
- Heat exposure strengthens the immune system, reducing the risk of colds and infections.
🌿 Skin Health & Detoxification
- Increases blood flow to the skin, promotes collagen production, and flushes out toxins.
shiver in the cold plunge
Aim for at least 11 minutes per week in the cold plunge, divided into several sessions. Whether you do it alone or with friends, a dip in an ice bath can significantly enhance your health.
🧠 Mental Clarity & Focus
- 500% increase in noradrenaline levels, sharpening focus, boosting alertness, and enhancing resilience to stress
(Czupryna et al., 2018).
🔥 Mood & Motivation
- 250% increase in dopamine, driving motivation, energy, and productivity
(Cohen et al., 2022).
🦠 Inflammation & Recovery
- Significantly reduces inflammation, speeding up muscle recovery and enhancing athletic performance
(Peake et al., 2017, Sports Medicine). - Lowers oxidative stress, helping the body adapt to physical and mental challenges.
🧊 Metabolism & Fat Burn
- Activates brown fat, increasing caloric burn and improving insulin sensitivity
(van der Lans et al., 2013, Journal of Clinical Investigation).
😌 Stress & Nervous System Reset
- 29% decrease in cortisol levels, promoting deep relaxation and nervous system balance
(Biering-Sørensen et al., 2021).
🛡 Immune System Boost
- Increases white blood cell production, strengthening immune defense
(Shevchuk, 2008, Medical Hypotheses).
❤️ Cardiovascular Adaptations
- Trains blood vessels to expand and contract efficiently, improving circulatory function
(Sramek et al., 2000, European Journal of Applied Physiology).
🧠 Resilience & Mental Toughness
- Boosts endorphins and builds stress tolerance, enhancing overall mental strength
(Buijze et al., 2016, PLoS One).
💪 Ultimate Recovery Tool
- Reduces muscle soreness and enhances post-exercise recovery.
- Speeds up healing from injury and overtraining, optimizing performance.
Ground through breath
Aim for at least 20 minutes per day of deliberate breathing, which can be divided into multiple sessions. Whether practiced alone or in a group, engaging in breathwork can significantly enhance your mental and physical health.
😌 Reduces Stress & Anxiety
- Practicing breathwork can activate the body’s relaxation response, reducing stress and promoting a sense of calm
(Fincham et al., 2023).
⚡ Increases Energy & Boosts Immunity
- Controlled breathing has been shown to increase alertness and boost your immune system
(Verywell Health, 2023).
❤️ Lowers Blood Pressure & Improves Circulation
- Slow, deep breathing activates the parasympathetic nervous system, decreasing heart rate and dilating blood vessels, thereby reducing overall blood pressure
(Neurology Advisor, 2023).
💊 Alleviates Pain
- Slow deep breathing exercises have been found to reduce the perception of pain, aiding individuals with acute discomfort
(Zaccaro et al., 2018).
🫁 Improves Lung Capacity
- Deep breathing exercise techniques are beneficial for enhancing lung function
(Verywell Health, 2023).
😊 Improves Mood
- Brief structured respiration practices enhance mood and reduce physiological arousal
(Balban et al., 2023).
