Sauna & Cold Plunge Facs
History & Science of Thermic Cycling
This age-old tradition offers not only a rejuvenating experience but also a plethora of therapeutic benefits for both the body and mind. Let's delve into the world of thermal cycling and explore its remarkable effects on our health and well-being. Thermal cycling, also known as contrast therapy, it capitalizes on the body's physiological response to extreme temperatures. When exposed to heat, such as in a sauna, blood vessels dilate, allowing increased blood flow to the skin's surface. This process promotes circulation, enhances oxygen delivery to tissues, and facilitates the removal of metabolic waste products. Conversely, exposure to cold causes vasoconstriction, or the narrowing of blood vessels, which helps reduce inflammation and swelling while numbing nerve endings to alleviate pain.
How to get started with thermic cycling
1. Start with a 8-15 minute sauna, allowing your body to acclimate to the heat.
2. Follow the sauna session with a quick cold plunge - by jumping or walking into the cold pond, stay in for 1-3 minutes. The water temperature is significantly lower than the body's normal temperature, at 50 degrees Fahrenheit (10°C) year round.
3. While in the cold pond, it is helpful to focus thoughts on knowing you are in cold water, all is well, you are safe while tuning into slow, even deep breathing to help regulate your body's response to the cold.
4. Listen to your body – just because somebody else cold plunges for 3-5 minutes doesn’t mean that you should too. You are in control of how long you want to stay in and when your body is telling you it’s time to get out.
5. After plunge rest by wrapping up in a towel, re-hydrate with water or electrolytes infused water, weather permitting sit or lay down on the grass and absorb the warmth of the sun or return to sauna.
6. Repeat the cycle, alternating between sauna and cold immersion for a total of 2-3 rounds.
7. Finish with a few minutes of relaxation by wrapping up in a towel, laying the sun or doing a form of gentle stretching to fully integrate this full immersion experience.
Our Sauna Guides are trained to answer any and all questions before, during, or after your plunge.
How to Recover
* Continue to hydrate after your session – with electrolyte infused water or other non-alcoholic recovery beverages
* Enjoy a salty snack
* Blurred vision is a symptom of dehydration – eye drops are a quick remedy until you regain balanced hydration
Sauna & Cold Plunge Benefits
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Increase in blood flow and neuro-cognition. This results from the constriction and subsequent dilation of blood vessels. 3-7 sauna sessions a week have demonstrated a 50% decrease in cardiovascular disease development, risk of stroke, and risk of hypertension. Sauna sessions are quantified as 20 minutes of heat exposure sessions, and can be done back to back with cold exposure treatments. There is also evidence of a 60% reduction in dementia with regular sauna use.
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Immune support. Increase in white blood cell production. Thermic cycling with sauna the heat exposure mimics a fever, where our body works to maintain micro-organism balance and ward off infections. Sitting in the sauna and sweating regularly activates your body's immune system, and naturally aids in activating your immune response, creating an increase in antibodies by up to 2,000%.
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Lung support. Improves lung function by improving vital capacity and volume, ventilation, and forced exhale volume. Reducing risk of lung conditions and assisting increase oxygenation for those with spasmatic and chronic lung conditions.
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Hormone balance. Stimulates hormonal changes, which include increases in levels of plasma renin, cortisol, growth hormone and endorphins - happy hormones! Relinquishing stress.
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Relieves pain, increases recovery. Relieves discomforts in muscle fibers, connective tissue and bones improving in pain and symptoms associated with overworked muscles and musculoskeletal disorders.
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Detox. Allows the body's largest organ the skin to let out all the things stuck and clogged. This includes daily exposure to toxins which can overload the liver and kidneys. This cyclical rotation between the sauna heat and cold plunge encourages the body’s natural purification system. Wonderful for all skin concerns and conditions. Regular use increases removal of dead skin aiding in the body’s natural exfoliation process, increase in our bodies natural collagen and elasticity.Your skin and body feel immediate benefits from a single sauna session.
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Build Strength & Adaptive Response. Hormesis is the exposure to a mild to moderate stressor can benefit, leading to improved resilience and health. The combination of cold plunge and sauna sessions creates a temperature fluctuation that triggers various physiological responses — activating the body's adaptive capabilities. When thermic cycling is repeated over time it enhances the response to future exposures. This cyclical principle enables the body to positively adapt to stress, including post-workout, making it more resilient.
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Stress Reduction and Mental Clarity. The rhythmic transition between hot and cold environments induces a profound sense of relaxation and mental clarity. With the release of endorphins during sauna use and the invigorating effect of cold immersion can alleviate stress, anxiety, and symptoms of depression.
Common Questions & Answers
What is Guided Sauna?
At Valley Falls we guide you through the full practice of the thermic cycle – hot, cold, rest, re-hydrate, and repeat. This is wherein you will receive many of benefits from sauna and cold plunging, such as stress relief, wellness support, and more.
We teach you how to sauna well, soaking up the heat and the cold for the full experience.
This process is guided as much or as little as you like. If you are a sauna veteran who wants very little extra support, we will gladly give you the space to enjoy. If you are new, curious, and want someone to walk you through more of the details, we are happy to educate.
Are there age requirements for Sauna & cold plunging?
No. That being said, use good judgement. Little ones cannot tolerate heat and extreme cold for long periods of time as they are unable to regulate their temperature fully until they are past puberty. Children and elderly should spend shorter amounts of time in the sauna.
What is a good temperature for the sauna?
Personal preference will win again here, however, traditional saunas range in temperature from 160-190 degrees Fahrenheit. We have differing bench heights, so all our guests can enjoy varying degrees of heat (higher= hotter).
How long should I stay in the sauna?
Newbie sauna users should have mini spurts of heat, maxing out around 10 mins. As you progress in your sauna exposure, your tolerance for heat will increase and then so can the amount of time. Any time you feel too hot, dizzy, or unwell, then it is definitely time for a break from the heat and to cool the body down, replenish by hydrating with water and electrolytes.
How many people will fit in the sauna?
Our outdoor sauna fits 7-8 adult people comfortably.
How can I benefit the most from sauna & cold plunge?
People will benefit the most from regular sauna and cold plunge 2+ times per week. However, even a singular session will offer plenty of benefits!