In today’s health fad obsessed society, you have more than likely heard about saunas, cold plunges and some of the benefits associated with getting super cold or very hot.
However, exposure therapy has been a health practice used by many different cultures for centuries which means this “fad” is not only proven through hundreds of years of employment but is also not going anywhere.
You’ve got questions about what it is, how it works, the science-based benefits you could enjoy and how you can get started; we’ve got the answers to many of those frequently asked questions, so let’s jump in.
FAQs:
Temperature Exposure Therapy consists of placing the body in uncomfortably hot or uncomfortably cold conditions. Being in these unusual environments forces the body to begin adapting to either be able to keep its core temperature cool or warm compared to the exterior environment. Many significant benefits come from exposure therapy.
The most common ways to implement or participate in heat exposure therapy include: saunas, hot baths, hot showers, etc. For cold exposure therapy: cold plunge, ice baths, cryochambers, cold showers, etc.
- What are the Benefits of Heat Exposure Therapy and Cold Exposure Therapy?
The results from different types of heat exposure therapy and cold exposure therapy can and do differ in number and magnitude. However, reputable studies show the best way to get the most out of this type of therapy is through the use of an ice bath or cold plunge (for cold exposure therapy) and a Finnish or traditional sauna (for heat exposure therapy).
There are a ton of wild benefits that come along with heat exposure therapy and cold exposure therapy, but here is a non-exhaustive list: boosts metabolism and heavily encourages fat loss, increases insulin sensitivity, improves blood glucose levels, faster glucose clearance, lowers resting heart rate, lowers blood pressure, accelerates recovery, decreases inflammation, pain relief, improves immune system, makes individual cells more robust and healthier, improves buffering against negativity, reduces cortisol, reduces anxiety, increases testosterone levels, increases sexual satisfaction, improves sleep, improves focus, improves mood, improves energy levels, decreases risk of strokes, dramatically decreases likelihood of cardiovascular events or cardiovascular complications, increases growth hormone, decreases all-cause mortality, triggers the body’s release of Heat Shock Proteins and Cold Shock Proteins and much more.
- Are there Risks Associated with Heat Exposure Therapy and Cold Exposure Therapy?
When used correctly, cold exposure therapy and heat exposure therapy have been repeatedly shown to have some remarkable benefits. That being said, there are dangers associated with participating in this kind of therapy, so caution is advised.
Here are some of the risks in relation to heat exposure therapy or the heating portion of contrast therapy: dehydration, burns, heat fatigue and even all the way up to heat stroke is a possibility if you are not carefully listening to your body’s needs in the moment. Be sure to be attentive and drink plenty of water before, during and after treatment.
Some risks associated with cold exposure therapy or the cooling portion of contrast therapy: hypothermia, shock, the very rare possibility of a sudden cardiac event and an also rare chance of frostbite. Just as with the heated portion, these risks can be easily managed by staying aware of how you feel and acting on your personal intuition.
- How Long Should a Session of Heat Exposure Therapy and Cold Exposure Therapy Last?
The answer to this question depends on what benefit you are primarily wanting to target, but generally speaking, 10-20 minutes of sauna or other heat exposure and 1-5 minutes in a cold plunge or other cold exposure. Combining and repeating this cycle moves us in the direction of contrast therapy rather than just exposure therapy. Contrast therapy has incredible potential to compound the benefits. Learn more about that in our Contrast Therapy article.
- How Often Should I Engage in Heat Exposure Therapy and Cold Exposure Therapy?
How often you engage in heat exposure therapy or cold exposure therapy depends on your personal tolerance to the therapy as well as your personal goals. Anything from 1 session per week all the way up to 1 session per day is completely acceptable. Typically, to get the most bang for your buck, 2-3 times per week is a good bet for most people, but again, be sure to listen to your body in order to ensure the best results.
- Can I Perform Heat Exposure Therapy and Cold Exposure Therapy at Home?
While the most effective and efficient way of performing heat exposure therapy and/or cold exposure therapy is through the use of a cold plunge or ice bath and a traditional, Finnish sauna, there are more simple and cost effective ways to participate without having a sauna and cold plunge installed in your home:
The easiest and most cost efficient, DIY heat exposure therapy at home would be a hot bath, a hot shower, and a cold bath or a cold shower for cold exposure therapy. While not as effective as a cold plunge or a traditional sauna, these are very simple options that will still help you obtain some of the desired results from this therapy.
- Who Should Avoid Heat Exposure Therapy and Cold Exposure Therapy?
Many people with health problems could benefit tremendously from exposure therapy. That being said, individuals with any cardiovascular diseases, sever hypertension, serious respiratory conditions, major skin disorders, underaged individuals, or individuals who are or think they might be pregnant should never participate in exposure therapy before speaking with and being cleared by their professional health care provider just to ensure their risks are mitigated.
- What Should I Wear During Heat Exposure Therapy and Cold Exposure Therapy?
This is totally up to personal preference: in regard to saunas and cold plunges, some individuals prefer to wear attire that covers them more fully while others decide to wear nothing at all. The majority of people find they’re more comfortable somewhere in between. Some people will even go so far as to wear warm swimmer/neoprene booties, gloves and possibly even a beanie for cold and heat exposure, so find what works for you, and go for it! The key to the results you’re looking for is staying consistent.
- Is there Scientific Evidence Supporting Heat Exposure Therapy and Cold Exposure Therapy
There most definitely is reliable evidence supporting this kind of therapy. Reputable studies have repeatedly found that regularly participating in cold or heat exposure therapy, or both in the form of contrast therapy, have dramatic benefits for your hormone health and regulation, cardiovascular health, skin health, immune system, mood, energy levels, sleep, recovery and so much more!
- How Should I Prepare for a Heat Exposure Therapy or Cold Exposure Therapy Session?
Be sure to stay hydrated before, during and after your exposure therapy session. Try to avoid eating any dense foods or heavy meals before your session; this might save you some discomfort during the process.
It is also strongly recommended to consult with your healthcare professionals before participating in contrast therapy, especially if you have any underlying health conditions such as severe heart problems, are under the age of 16 or are pregnant.
- Conclusion:
Now that you know what it is, why it’s beneficial and how to do it, what are you waiting for? Many people see benefits on their first session with more and compounding benefits continuing the more they participate consistently. Get after it! Your improved immediate and long-term health with be thanks enough for us.