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An ice bath, also known as cold water therapy or cold water immersion, is a therapeutic practice where individuals immerse themselves in a tub of cold water, typically between 5 to 15 degrees Celsius. It is commonly used by athletes and individuals seeking various health benefits.

Ice baths are primarily used for cold water therapy and may provide several benefits, including:

• Reducing inflammation and muscle soreness

• Enhancing post-exercise recovery

• Increasing circulation and decreasing swelling

• Boosting the immune system

• Improving mental well-being and reducing stress

• Increasing alertness and promoting better sleep

• Improved mental resistance

• Enhanced detoxification

• Healthier more radiant skin

The recommended duration for an ice bath can vary depending on your tolerance and the purpose of the therapy.

Specialists recommended that you should aim to sit in a 10°C - 15°C ice bath for between 10-15 minutes to provide the best results. If you wish to have an ice bath colder than 10°C then you should reduce the duration of your ice bath, to prevent the risk of hypothermia. To begin, we would recommend taking shorter ice baths and gradually increasing the length of your immersion time as you become used to the cold temperatures.

If you’re a beginner, start with up to 1 minute, then build to 2-3 minutes as you gain experience, and work your way up from there.

It is crucial to listen to your body and exit the ice bath if you experience discomfort or excessive shivering.

Individual responses to cold water immersion can vary, and what may be suitable for one person might not be the same for another. Factors such as your overall health, tolerance to cold, and specific goals for using the ice bath should be considered.

Once you are accustomed to taking ice baths, experts recommend various immersion times for each water temperature. For 1°C they recommend up to 1 minute, and this increases for each minute of immersion for the °C; with a maximum time of 15 minutes submersion at 15°C.

Yes, safety considerations are crucial when practicing cold water immersion. Here are some important points to keep in mind:

• If you have any medical conditions, such as heart problems, Raynaud's disease, or circulatory issues, consult with a healthcare professional before attempting an ice bath.

• Pay attention to your body's signals during the ice bath. If you experience severe discomfort, numbness, dizziness, or any concerning symptoms, exit the bath immediately.

• Individuals with high blood pressure, and those with extreme sensitivity to cold should avoid ice baths.

Ice baths and cold water therapy should be approached with caution during pregnancy or while breastfeeding.

If you are pregnant or breastfeeding, it is essential to consult with your healthcare professional before attempting an ice bath or cold water therapy. They can assess your individual circumstances, provide personalised guidance, and address any potential risks or concerns.

Experts recommend between two to three ice baths a week as well as cold showers, in order to see both physical and mental health benefits. Some professional athletes take as many as five ice baths a week, depending on their training programs.

There are no concrete recommendations as to whether you should take an ice bath before or after a workout. This again will be determined by the health benefits you are specifically looking to target.

If taking an ice bath before a workout, it is recommended to not take an ice bath immediately before exercise and instead leave enough time in between your ice bath and workout for your body to warm up again. Whilst the release of hormones like dopamine and norepinephrine will put you in a good mindset for your workout, having a low muscle temperature can inhibit your performance and increase your risk of injury. You should wait 30-60 mins after your workout, depending on what you’re looking to achieve from your ice bath routine.

It is believed that you should try to wait for up to two hours before jumping into a warm shower after an ice bath, as it allows the body to fully experience the benefits of the cold therapy. Showering too soon may counteract the effects of the cold temperatures and be less beneficial for recovery. Whilst this wait time may not be practical for some, try to hold off taking a warm shower for as long as you can.

Infrared therapy is a type of treatment that uses infrared light to promote healing in the body. Infrared light is not a visible light spectrum, but is rather felt as heat.

There are many health benefits to using infrared therapy, including improved circulation, reduced inflammation, lower blood pressure, wound healing, increased metabolism, weight loss, and improved detoxification.

Infrared therapy also works by raising your core temperature. This rise in temperature causes your heart rate to increase and blood vessels to dilate. This increase in blood flow and improved circulation allows for greater oxygen and nutrient delivery, improved blood pressure, and stimulates the body's natural defenses for even more health benefits.

Infrared therapy is safe. It is a non-invasive way to promote many health benefits and has been used for centuries.

Infrared saunas are different to traditional saunas in that they raise the body temperature directly, rather than heating the air. Therefore while a traditional sauna may have a warmer temperature measurement, they do not provide as many health benefits.

Traditional saunas can be uncomfortable and difficult to breathe in due to temperatures reaching upwards of 80°C-105°C, while infrared sauna cabins have lower temperatures and are a more comfortable alternative, directly heating the body's deeper tissue.

Infrared waves also target the release of toxins in fat cells, and have been shown to increase metabolism over regular use.

In an infrared sauna, you receive all of the health benefits of high temperatures without exposing yourself to the extremely hot air of a steam sauna. For this reason, Infrared therapy is often felt to be a better choice for those who are looking to improve their overall health and well-being.

There are many health benefits to using infrared therapy, including stress reduction, alleviating muscle aches and joint stiffness, improved circulation, reduced inflammation, lower blood pressure, wound healing, increased metabolism, weight loss, and improved detoxification.

The rise in core temperature caused by infrared exposure also causes your heart rate to increase and your blood vessels to dilate. This increase in blood flow and improved circulation allows for greater oxygen and nutrient delivery, improved blood pressure, and stimulates the body's natural defenses for even more health benefits.

For a full breakdown of the benefits, see here.

The amount of time you spend in the infrared sauna is entirely personal, and dependent on your individual body and how it responds. As a rule of thumb, it’s good to go slow on the on-ramp. If you’re new to infrared bathing, start with 15-20 minutes and work up from there. More seasoned sauna bathers typically go on to spend 30-45 minutes in the sauna. As always, listen to your body; if your body is beginning to give you warning signals and you start to feel uncomfortable, step outside for a break.

If you have any questions regarding your current medical condition and the use of an infrared sauna, please consult your doctor before use. Infrared saunas are contraindicated for the following conditions. Infrared Saunas creating a cure for or treating any disease is neither implied nor should be inferred. In the rare event that you experience pain and/or discomfort while in the sauna immediately discontinue use.

Seek permission from your doctor prior to use if you:

• Are taking medications

• Under 12 years old

• Are Elderly

• Have Cardiovascular Conditions

• Have Chronic Conditions

Infrared sauna use is also contraindicated for people with following conditions:

• Pregnancy

• Hemophilia

• Fever

• Sensitivity to Heat

• Alcohol / Alcohol Abuse

Each of our infrared saunas are equipped with inbuilt chromotherapy.

Chromotherapy or colour light therapy uses the visible wavelengths of the colour light spectrum to treat the mind and body. There is growing evidence that Chromotherapy can play a pivotal role in reducing stress and anxiety, depression, and other mood disorders or imbalances. Colour light therapy relies on the premise that each colour is associated with a different bodily response.

Some of the commonly used colours include:

Red: Known to stimulate and energise, red light can help increase blood circulation, heart rate, and respiration. It is often used to treat conditions such as fatigue, depression, and low blood pressure.

Orange: Orange light is thought to have a warming and uplifting effect on the mind and body. It may help to relieve muscle tension, boost immunity, and improve mood.

Yellow: Associated with mental clarity and focus, yellow light is used to stimulate the nervous system, enhance concentration, and alleviate symptoms of depression and SAD.

Green: Green light is considered calming and balancing, helping to reduce stress and anxiety while promoting emotional well-being. It may also aid in the healing process for various physical ailments.

Blue: Known for its soothing and relaxing properties, blue light can help lower blood pressure, ease muscle tension, and alleviate insomnia.

Indigo: Indigo light is believed to have a calming effect on the mind and body, promoting deep relaxation and meditation. It may also help in the treatment of sleep disorders and mental health issues, such as anxiety and depression.

Violet: Violet light is associated with spiritual growth and self-awareness. It is often used in chromotherapy to promote emotional healing and personal transformation.

It's essential to note that chromotherapy should not replace conventional psychiatric treatments but may serve as a complementary approach to enhance overall mental health and well-being.