On this page you will find an extensive collection of research reports on the possible health benefits of floatation, sauna and massage. Please note that results may vary individually and it is recommended to consult your healthcare professional for personalized advice. All reports are based on scientific studies and reviewed by health and wellness experts.
Research reports
On this page you will find an extensive collection of research reports on the possible health benefits of floatation, sauna and massage. Please note that results may vary individually and it is recommended to consult your healthcare professional for personalized advice. All reports are based on scientific studies and reviewed by health and wellness experts.
Floatation tank ( Floatation-REST )
Infrared sauna ( IR Sauna )
Finnish sauna
Massage ( Single & DUO )
Kuldekulp ( ice bath )
Floatation tank ( Floatation-REST ) - Research and health benefits
Floatation-REST, also known as Restricted Environmental Stimulation Therapy, is a treatment developed in the 1950s by neurophysiologist Dr. John C. Lilly.
Originally used to explore the effects of sensory deprivation, it has since become a popular tool for relaxation and health benefits around the world. In a floatation tank, you float weightlessly in water filled with a high concentration of Epsom salt (magnesium sulphate), creating a similar experience to floating in the Dead Sea, but with a complete absence of external stimuli. All senses such as sight, hearing and gravity are shut out and you experience a deep state of relaxation.
Float tanks have grown in popularity due to their many documented health effects, including relieving stress, sleep problems, chronic pain, muscle and joint ailments, as well as improving skin conditions such as eczema and rashes. By creating a virtual sensory deprivation, float tanks can help the body restore balance and strengthen the parasympathetic nervous system, promoting deep relaxation and well-being.
Stress reduction
Research has shown that using flow thoughts can reduce stress and anxiety levels. A study by Feinstein et al (2018) investigated the effects of flow therapy on people with stress-related disorders.
Participants: 50 people with stress and anxiety related disorders.
Method: Participants completed a single 60-minute float session.
Results: Immediately after the session, participants reported a significant reduction in stress, anxiety and muscle tension. There was also an increase in positive emotions and a general sense of well-being.
This suggests that flow therapy can be an effective short-term intervention to reduce stress.
Source: Feinstein, J.S., Khalsa, S.S., Yeh, H., Wohlrab, C., Simmons, W.K., Stein, M.B., & Paulus, M.P. (2018). https://pubmed.ncbi.nlm.nih.gov/29394251/
Pain relief and joint pain
Floatation therapy has been shown to be effective for pain relief, especially for people with chronic pain. A study by Kjellgren and Westman (2014) published in BMC Complementary and Alternative Medicine examined the effect of flow therapy on patients with fibromyalgia.
Participants: 37 people diagnosed with fibromyalgia.
Method: Participants completed 12 floating sessions over seven weeks.
Results: Significant reduction in pain. Improved sleep quality and increased quality of life were also reported. This is also supported by studies published by Bood et al (2005) and van Dierendonck & Te Nijenhuis (2005).
Source: Kjellgren, A., & Westman, J. (2014). https://pubmed.ncbi.nlm.nih.gov/25344737/
Source: Bood, S.Å., Sundequist, U., Kjellgren, A., Nordström, G., & Norlander, T. (2005). https://www.researchgate.net/publication/233589534_Effects_of_flotation_REST_R...
Source: van Dierendonck, D., & Nijenhuis, J.T. (2005). https://www.researchgate.net/publication/263598654_Flotation_restricted_environmental_stimulation_therapy_REST_as_a_stress-management_tool_A_meta-analysis
Skin conditions such as eczema, psoriasis and rashes
Floatation therapy can have positive effects on skin conditions such as eczema, psoriasis and rashes. The high magnesium sulphate (Epsom salt) content of floatation tanks can help improve skin condition by reducing inflammation and promoting healing.
A study by Nguyen et al. (2020) published in the Journal of the European Academy of Dermatology and Venereology investigated the effect of saltwater bathing on various skin conditions.
Participants: Patients with dermatological conditions such as atopic dermatitis and psoriasis.
Method: Treatment with salt water bathing over a set period of time.
Results: Patients experienced improvement in symptoms such as itching, redness and rashes. The study concluded that saltwater bathing can be an effective adjunctive treatment for certain skin conditions.
Source: Nguyen, H., Bursztejn, S., Fenneteau-Kervagoret, A.L., Rondeau, S., Lasseaux, M.L., & Barbarot, S. (2020). https://pubmed.ncbi.nlm.nih.gov/32368795/
Headache and migraine relief
Floatation therapy can help relieve headaches and migraines by reducing muscle tension, lowering stress levels and promoting deep relaxation.
A study by Kumar et al (2009) published in the International Journal of Rehabilitation Research investigated the effect of hydrotherapy on chronic pain, including headaches and migraines.
Participants: Patients with chronic pain, including those suffering from tension headaches and migraines.
Method: Patients underwent a hydrotherapy program over a set period of time.
Results: The study found a significant reduction in pain intensity and frequency. Patients also reported improved quality of life and reduced use of pain medication.
Although the study focuses on hydrotherapy in general, the results indicate that flow therapy, as a form of hydrotherapy, can be effective in reducing pain associated with headaches and migraines.
Source: Kumar, S., Beaton, K., & Hughes, T. (2009). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734516
Better sleep quality
Regular use of float tanks can improve sleep quality. A study by Kjellgren et al (2001) showed that participants reported better sleep and reduced insomnia after flotation therapy.
Participants: 15 people with stress-related ailments.
Method: Participants completed 12 floating sessions over a period of 7 weeks.
Results: Significant improvement in sleep quality and reduced fatigue.
Source: Kjellgren, A., Buhrkall, H., & Norlander, T. (2001). https://www.researchgate.net/publication/228342931_Psychotherapeutic_Trea...
Muscle recovery and sports performance
Flow therapy can accelerate muscle recovery and improve sports performance by reducing muscle stiffness and pain after intensive exercise. A study by Li et al. (2022) published in the Journal of Sports Sciences investigated the effect of flow therapy on recovery after maximal eccentric exercise.
Participants: 36 healthy young adults (24 men and 12 women) divided into two groups: a flow therapy group and a control group.
Method: After completing maximal eccentric training of the quadriceps muscle, the buoyancy therapy group underwent a 60-minute buoyancy session. The control group rested for 60 minutes without flow therapy. Muscle strength, pain and function were measured immediately after, as well as 24 and 48 hours after the training.
Results: The flow therapy group showed significantly faster recovery of muscle strength and reduced muscle soreness compared to the control group. Participants also reported lower levels of fatigue and better overall well-being.
Conclusion: Flow therapy can be an effective method to promote muscle recovery after intense physical activity, which may be particularly useful for athletes and active individuals.
Source: Li, Z.Z., Balfany, B., Hebert, J.A.L., & Hausenblas, H.A. (2022).
creativity
Flow therapy has been associated with increased creativity and improved problem-solving skills. The sensory deprivation can lead to deeper mental states that promote creative thinking.
Participants: 40 students.
Method: Flow sessions and creative task tests before and after the sessions.
Results: Significant improvement in creativity tests after flow therapy compared to the control group.
Source: Norlander, T., Kjellgren, A., & Archer, T. (2000). https://www.sciencedirect.com/science/article/abs/pii/S0272494400903136
* It is important to note that while some studies indicate positive effects of flow therapy in these areas, more research is needed to confirm the findings. Individual results may vary and it is recommended to consult your healthcare professional before starting any new therapies.
Infrared sauna ( IR Sauna )
Infrared sauna (IR Sauna) is a modern form of heat treatment that uses infrared light waves to heat the body directly, without significantly raising the room temperature. This can provide several potential health benefits, such as detoxification through increased sweat production that helps eliminate toxins. Studies indicate that IR saunas can contribute to pain relief by reducing muscle pain and stiffness, as well as improving cardiovascular function.
The heat from infrared rays can also promote stress reduction and a sense of well-being, which can have a positive effect on mental health and sleep quality. Regular use of an infrared sauna can therefore be a pleasant way to support general health. Keep in mind that individual results may vary, and it's a good idea to consult your healthcare professional before starting any new therapies.
Detoxification
Infrared sauna therapy has been studied for its ability to promote detoxification through increased sweat production. A review by Crinnion (2011) published in Alternative Medicine Review indicated that infrared sauna can help the body eliminate heavy metals and environmental toxins.
Method: Review of several studies on sweat-induced elimination of toxins.
Results: Infrared sauna increases sweat production, which can help eliminate heavy metals such as arsenic, cadmium, lead and mercury, as well as pollutants such as BPA and PCBs.
Source: Crinnion, W.J. (2011). https://www.altmedrev.com/archive/publications/16/3/215.pd
Pain relief
A study by Masuda et al (2005) published in Internal Medicine showed that infrared sauna therapy can reduce pain and fatigue in patients with chronic pain syndrome.
Participants: 13 patients with chronic pain.
Method: Infrared sauna therapy once daily for four weeks.
Results: Significant reduction in pain and fatigue, with improvements that persisted over time.
Source: Masuda, A., Kihara, T., Fukudome, T., & Toyama, Y. (2005).
Better cardiovascular health
Infrared sauna therapy can improve cardiovascular function. A study by Kihara et al (2002) in the Journal of the American College of Cardiology found that regular use of infrared sauna improved endothelial function in patients with congestive heart failure.
Participants: 20 patients with chronic heart failure.
Method: Infrared sauna therapy 15 minutes daily for two weeks.
Results: Improved endothelial function and increased exercise capacity. Patients also reported symptom relief.
Source: Kihara, T., Biro, S., Imamura, M., et al. (2002). https://www.jacc.org/doi/full/10.1016...
* It is important to note that individual results may vary and it is recommended to consult your healthcare professional before starting any new therapies.
Finnish sauna ( Sauna )
Finnish sauna is a traditional heat treatment with temperatures between 70°C and 100°C, known for its health benefits. Regular use can improve cardiovascular health by increasing blood circulation and lowering blood pressure, which can reduce the risk of cardiovascular disease. Studies have shown that frequent sauna use is associated with good health benefits.
Sauna use promotes stress reduction and relaxation by reducing levels of stress hormones such as cortisol and increasing the production of endorphins, the body's natural "happy hormones". The heat contributes to muscle relaxation, relieves pain and stiffness, and can be beneficial after physical activity or for people with muscle and joint problems.
Stress reduction and relaxation
Finnish sauna is known to promote relaxation and reduce stress by influencing the autonomic nervous system and hormonal responses. The heat from the sauna can lead to muscle relaxation, reduce physical tension and promote mental well-being. A study by Laukkanen et al. (2018) published in the Journal of Human Hypertension investigated the acute effects of sauna bathing on cardiovascular function, which also has implications for stress reduction.
Participants: 102 middle-aged adults (53 men and 49 women) with at least one cardiovascular risk factor.
Method: Participants completed a 30-minute Finnish sauna session at a temperature of 73°C and 10-20% humidity. Blood pressure, heart rate and arterial stiffness were measured before, immediately after, and 30 minutes after the sauna session.
Results:
Blood pressure: Systolic and diastolic blood pressure were significantly reduced immediately after the sauna session.
Heart rate: Increased during the sauna session, which corresponds to moderate physical activity.
Arterial stiffness: Pulse pressure wave velocity was reduced, indicating lower arterial stiffness and better vessel function.
Conclusion: Sauna bathing led to acute improvements in cardiovascular parameters, which may contribute to stress reduction and relaxation by reducing cardiovascular stress.
Source: Laukkanen, T., Laukkanen, J.A., Kunutsor, S.K. (2018).
Improved cardiovascular health
A comprehensive study conducted in Finland by Laukkanen et al (2015) published in JAMA Internal Medicine examined the association between sauna use and risk of cardiovascular disease and mortality.
Participants: 2,315 middle-aged Finnish men.
Method: Follow-up over 20.7 years, with registration of sauna use and health outcomes.
Results: Frequent sauna use (4-7 times per week) was associated with a 50% reduced risk of cardiovascular mortality compared to those who used the sauna once per week.
Source: Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J.A. (2015). https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
Reduced risk of Alzheimer's disease
A follow-up study by Laukkanen et al (2017) published in Age and Ageing found that frequent sauna use reduced the risk of dementia and Alzheimer's disease.
Participants: Same cohort of 2,315 men.
Method: Follow-up over 20 years focusing on the development of dementias.
Results: Men who used a sauna 4-7 times per week had a 66% reduced risk of dementia and a 65% reduced risk of Alzheimer's disease compared to those who used a sauna once per week.
Source: Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J.A. (2017). https://academic.oup.com/ageing/article/46/2/245/2652191
* It is important to note that while research indicates positive effects of sauna use, individual results may vary. It is advisable to consult your healthcare professional before starting any new therapies.
Massage ( Single & DUO )
Massage is a therapeutic treatment that involves the manipulation of the body's soft tissues to promote relaxation and well-being. Regular massage can help reduce muscle tension and relieve pain, especially in areas such as the back, neck and shoulders. Studies have shown that massage can be effective in treating chronic pain and can improve flexibility and range of motion.
In addition to the physical benefits, massage can also have a positive effect on mental health. The treatment can reduce levels of stress hormones such as cortisol and increase the production of endorphins, which promote a sense of relaxation and happiness. This can help reduce symptoms of anxiety and depression, as well as improve sleep quality. Massage can thus be an effective method of supporting both physical and mental health.
Reduction of muscle tension and pain
A study published in the Annals of Internal Medicine by Cherkin et al (2011) showed that massage is effective in reducing chronic back pain.
Participants: 401 patients with chronic back pain.
Method: Randomized controlled trial with three groups: structural massage, relaxation massage and usual care over 10 weeks.
Results: Both massage treatments led to a significant reduction in pain and improved function compared to the control group. The effect lasted for up to six months.
Source: Cherkin, D.C., Sherman, K.J., Kahn, J., et al. (2011). https://www.acpjournals.org/doi/10.7326/0003-4819-155-1-201107050-00002
Improved mental health
Field (2014) published a review in Psychological Bulletin showing that massage can reduce symptoms of anxiety and depression by lowering levels of stress hormones and increasing serotonin levels.
Method: Meta-analysis of 17 studies.
Results: Significant reduction in anxiety and depression symptoms, as well as increase in positive affective states after massage therapy.
Source: Field, T. (2014). https://www.sciencedirect.com/science/article/abs/pii/S1...
Better sleep quality
Massage has also been shown to improve sleep quality. A study in Complementary Therapies in Clinical Practice by Li et al (2013) found that massage improved sleep in older people with sleep disorders.
Participants: 60 elderly people with sleep problems.
Method: Participants received 10 massage treatments over two weeks.
Results: Significant improvement in sleep quality and reduction in insomnia.
Source: Li, Z., Snedden, T., & Sherwood, P. (2013). https://www.sciencedirect.com/science/article/abs/pii/S17...
* It is important to note that individual results may vary and it is recommended to consult your healthcare professional before starting any new therapies.
Kuldekulp ( ice bath )
Ice bathing, also known as cold water bathing, involves immersing the body in cold water, usually with temperatures between 10°C and 15°C, for short periods of time. This practice has become popular among athletes and health enthusiasts due to its potential health benefits.
Reduction of muscle soreness and inflammation
Ice baths are known to reduce muscle soreness and inflammation after intense physical activity. By lowering body temperature and reducing blood flow, ice baths can contribute to faster muscle recovery. A meta-analysis by Leeder et al (2012) investigated the effect of cold water bathing on post-exercise recovery.
Participants: Data from 14 studies with a total of 239 participants.
Method: Meta-analysis of randomized controlled trials comparing cold water bathing with passive recovery.
Results: Cold water bathing significantly reduced the experience of delayed onset muscle soreness (DOMS) compared to passive recovery.
Source: Leeder, J., Gissane, C., van Someren, K., Gregson, W., & Howatson, G. (2012). https://bjsm.bmj.com/content/46/4/233
Improved recovery in athletes
Ice baths can improve recovery by reducing muscle fatigue and improving performance in subsequent training sessions. A study by Rowsell et al (2011) investigated the effects of ice baths on young football players.
Participants: 17 young male soccer players.
Method: After matches, players performed either cold water baths (10°C for 10 minutes) or passive recovery. Performance in subsequent matches was measured.
Results: Players who used cold water baths maintained better running performance in subsequent matches compared to those who used passive recovery.
Source: Rowsell, G. J., Coutts, A. J., Reaburn, P., & Hill-Haas, S. (2009).
Improved immune function
Exposure to cold water can stimulate the immune system and increase the body's resistance to disease. A study by Kox et al (2014) investigated the effect of cold exposure combined with breathing techniques on the immune system.
Participants: 24 healthy men, divided into an exercise group and a control group.
Method: The exercise group underwent a program consisting of meditation, breathing techniques and exposure to cold water (ice bath). Both groups then received an injection of endotoxins to stimulate an immune response.
Results: The exercise group showed a significantly reduced immune response, with lower levels of inflammatory cytokines compared to the control group. This suggests that cold water exposure can modulate immune function.
Source: Kox, M., van Eijk, L. T., Zwaag, J., van den Wildenberg, J., Sweep, F. C., van der Hoeven, J. G., & Pickkers, P. (2014). https://www.pnas.org/doi/10.1073/pnas.1322174111
Improved mood and mental health
Ice bathing can have positive effects on mood and reduce symptoms of depression and anxiety. A case study by van Tulleken et al (2018) described the effect of swimming in cold water on a person with depression.
Participants: A 24-year-old woman with severe depression and anxiety.
Method: The patient started weekly swimming in cold open water as part of the treatment.
Results: The patient experienced an immediate improvement in mood after each swimming session. After a few months, she was able to discontinue medication and the improvements persisted over time.
Source: van Tulleken, C., Tipton, M., Massey, H., & Harper, C. M. (2018).
Source: van Tulleken, C., Tipton, M., Massey, H., & Harper, C. M. (2018).
Metabolic health and fat burning
Exposure to cold water can activate brown adipose tissue, which contributes to increased energy expenditure and can improve metabolic health. A study by Hanssen et al (2016) investigated the effect of cold exposure on energy expenditure and brown fat.
Participants: 8 healthy young men.
Method: Participants were exposed to cold (10°C water) to stimulate brown adipose tissue. Metabolic response was measured with PET-CT scans.
Method: Participants were exposed to cold (10°C water) to stimulate brown adipose tissue. Metabolic response was measured with PET-CT scans.
Results: Cold exposure activated brown adipose tissue, increased energy expenditure and led to higher fat burning. This suggests that cold water exposure may have positive effects on metabolic health.
Source: Blondin, D. P., Frisch, F., Phoenix, S., Guérin, B., Turcotte, É. E., Haman, F., & Richard, D. (2015).
* It is important to note that while some studies indicate positive effects of flow therapy in these areas, more research is needed to confirm the findings. Individual results may vary and it is recommended to consult your healthcare professional before starting any new therapies.
Floatation tank ( Floatation-REST )
Infrared sauna ( IR Sauna )
Finnish sauna
Massage ( Single & DUO )
Kuldekulp ( ice bath )
Floatation tank ( Floatation-REST )
Floatation-REST, also known as Restricted Environmental Stimulation Therapy, is a treatment developed in the 1950s by neurophysiologist Dr. John C. Lilly.
Originally used to explore the effects of sensory deprivation, it has since become a popular tool for relaxation and health benefits around the world. In a floatation tank, you float weightlessly in water filled with a high concentration of Epsom salt (magnesium sulphate), creating a similar experience to floating in the Dead Sea, but with a complete absence of external stimuli. All senses such as sight, hearing and gravity are shut out and you experience a deep state of relaxation.
Float tanks have grown in popularity due to their many documented health effects, including relieving stress, sleep problems, chronic pain, muscle and joint ailments, as well as improving skin conditions such as eczema and rashes. By creating a virtual sensory deprivation, float tanks can help the body restore balance and strengthen the parasympathetic nervous system, promoting deep relaxation and well-being.
Stress reduction
Research has shown that using flow thoughts can reduce stress and anxiety levels. A study by Feinstein et al (2018) investigated the effects of flow therapy on people with stress-related disorders.
Participants: 50 people with stress and anxiety related disorders.
Method: Participants completed a single 60-minute float session.
Results: Immediately after the session, participants reported a significant reduction in stress, anxiety and muscle tension. There was also an increase in positive emotions and a general sense of well-being.
This suggests that flow therapy can be an effective short-term intervention to reduce stress.
Source: Feinstein, J.S., Khalsa, S.S., Yeh, H., Wohlrab, C., Simmons, W.K., Stein, M.B., & Paulus, M.P. (2018). https://pubmed.ncbi.nlm.nih.gov/29394251/
Pain relief and joint pain
Floatation therapy has been shown to be effective for pain relief, especially for people with chronic pain. A study by Kjellgren and Westman (2014) published in BMC Complementary and Alternative Medicine examined the effect of flow therapy on patients with fibromyalgia.
Participants: 37 people diagnosed with fibromyalgia.
Method: Participants completed 12 floating sessions over seven weeks.
Results: Significant reduction in pain. Improved sleep quality and increased quality of life were also reported. This is also supported by studies published by Bood et al (2005) and van Dierendonck & Te Nijenhuis (2005).
Source: Kjellgren, A., & Westman, J. (2014). https://pubmed.ncbi.nlm.nih.gov/25344737/
Source: Bood, S.Å., Sundequist, U., Kjellgren, A., Nordström, G., & Norlander, T. (2005). https://www.researchgate.net/publication/233589534_Effects_of_flotation_REST_R...
Source: van Dierendonck, D., & Nijenhuis, J.T. (2005). https://www.researchgate.net/publication/263598654_Flotation_restricted_environmental_stimulation_therapy_REST_as_a_stress-management_tool_A_meta-analysis
Skin conditions such as eczema, psoriasis and rashes
Floatation therapy can have positive effects on skin conditions such as eczema, psoriasis and rashes. The high magnesium sulphate (Epsom salt) content of floatation tanks can help improve skin condition by reducing inflammation and promoting healing.
A study by Nguyen et al. (2020) published in the Journal of the European Academy of Dermatology and Venereology investigated the effect of saltwater bathing on various skin conditions.
Participants: Patients with dermatological conditions such as atopic dermatitis and psoriasis.
Method: Treatment with salt water bathing over a set period of time.
Results: Patients experienced improvement in symptoms such as itching, redness and rashes. The study concluded that saltwater bathing can be an effective adjunctive treatment for certain skin conditions.
Source: Nguyen, H., Bursztejn, S., Fenneteau-Kervagoret, A.L., Rondeau, S., Lasseaux, M.L., & Barbarot, S. (2020). https://pubmed.ncbi.nlm.nih.gov/32368795/
Headache and migraine relief
Floatation therapy can help relieve headaches and migraines by reducing muscle tension, lowering stress levels and promoting deep relaxation.
A study by Kumar et al (2009) published in the International Journal of Rehabilitation Research investigated the effect of hydrotherapy on chronic pain, including headaches and migraines.
Participants: Patients with chronic pain, including those suffering from tension headaches and migraines.
Method: Patients underwent a hydrotherapy program over a set period of time.
Results: The study found a significant reduction in pain intensity and frequency. Patients also reported improved quality of life and reduced use of pain medication.
Although the study focuses on hydrotherapy in general, the results indicate that flow therapy, as a form of hydrotherapy, can be effective in reducing pain associated with headaches and migraines.
Source: Kumar, S., Beaton, K., & Hughes, T. (2009). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2734516
Better sleep quality
Regular use of float tanks can improve sleep quality. A study by Kjellgren et al (2001) showed that participants reported better sleep and reduced insomnia after flotation therapy.
Participants: 15 people with stress-related ailments.
Method: Participants completed 12 floating sessions over a period of 7 weeks.
Results: Significant improvement in sleep quality and reduced fatigue.
Source: Kjellgren, A., Buhrkall, H., & Norlander, T. (2001). https://www.researchgate.net/publication/228342931_Psychotherapeutic_Trea...
Muscle recovery and sports performance
Flow therapy can accelerate muscle recovery and improve sports performance by reducing muscle stiffness and pain after intensive exercise. A study by Li et al. (2022) published in the Journal of Sports Sciences investigated the effect of flow therapy on recovery after maximal eccentric exercise.
Participants: 36 healthy young adults (24 men and 12 women) divided into two groups: a flow therapy group and a control group.
Method: After completing maximal eccentric training of the quadriceps muscle, the buoyancy therapy group underwent a 60-minute buoyancy session. The control group rested for 60 minutes without flow therapy. Muscle strength, pain and function were measured immediately after, as well as 24 and 48 hours after the training.
Results: The flow therapy group showed significantly faster recovery of muscle strength and reduced muscle soreness compared to the control group. Participants also reported lower levels of fatigue and better overall well-being.
Conclusion: Flow therapy can be an effective method to promote muscle recovery after intense physical activity, which may be particularly useful for athletes and active individuals.
Source: Li, Z.Z., Balfany, B., Hebert, J.A.L., & Hausenblas, H.A. (2022).
creativity
Flow therapy has been associated with increased creativity and improved problem-solving skills. The sensory deprivation can lead to deeper mental states that promote creative thinking.
Participants: 40 students.
Method: Flow sessions and creative task tests before and after the sessions.
Results: Significant improvement in creativity tests after flow therapy compared to the control group.
Source: Norlander, T., Kjellgren, A., & Archer, T. (2000). https://www.sciencedirect.com/science/article/abs/pii/S0272494400903136
* It is important to note that while some studies indicate positive effects of flow therapy in these areas, more research is needed to confirm the findings. Individual results may vary and it is recommended to consult your healthcare professional before starting any new therapies.
Infrared sauna ( IR Sauna )
Infrared sauna (IR Sauna) is a modern form of heat treatment that uses infrared light waves to heat the body directly, without significantly raising the room temperature. This can provide several potential health benefits, such as detoxification through increased sweat production that helps eliminate toxins. Studies indicate that IR saunas can contribute to pain relief by reducing muscle pain and stiffness, as well as improving cardiovascular function.
The heat from infrared rays can also promote stress reduction and a sense of well-being, which can have a positive effect on mental health and sleep quality. Regular use of an infrared sauna can therefore be a pleasant way to support general health. Keep in mind that individual results may vary, and it's a good idea to consult your healthcare professional before starting any new therapies.
Detoxification
Infrared sauna therapy has been studied for its ability to promote detoxification through increased sweat production. A review by Crinnion (2011) published in Alternative Medicine Review indicated that infrared sauna can help the body eliminate heavy metals and environmental toxins.
Method: Review of several studies on sweat-induced elimination of toxins.
Results: Infrared sauna increases sweat production, which can help eliminate heavy metals such as arsenic, cadmium, lead and mercury, as well as pollutants such as BPA and PCBs.
Source: Crinnion, W.J. (2011). https://www.altmedrev.com/archive/publications/16/3/215.pd
Pain relief
A study by Masuda et al (2005) published in Internal Medicine showed that infrared sauna therapy can reduce pain and fatigue in patients with chronic pain syndrome.
Participants: 13 patients with chronic pain.
Method: Infrared sauna therapy once daily for four weeks.
Results: Significant reduction in pain and fatigue, with improvements that persisted over time.
Source: Masuda, A., Kihara, T., Fukudome, T., & Toyama, Y. (2005).
Better cardiovascular health
Infrared sauna therapy can improve cardiovascular function. A study by Kihara et al (2002) in the Journal of the American College of Cardiology found that regular use of infrared sauna improved endothelial function in patients with congestive heart failure.
Participants: 20 patients with chronic heart failure.
Method: Infrared sauna therapy 15 minutes daily for two weeks.
Results: Improved endothelial function and increased exercise capacity. Patients also reported symptom relief.
Source: Kihara, T., Biro, S., Imamura, M., et al. (2002). https://www.jacc.org/doi/full/10.1016...
* It is important to note that individual results may vary and it is recommended to consult your healthcare professional before starting any new therapies.
Finnish sauna ( Sauna )
Finnish sauna is a traditional heat treatment with temperatures between 70°C and 100°C, known for its health benefits. Regular use can improve cardiovascular health by increasing blood circulation and lowering blood pressure, which can reduce the risk of cardiovascular disease. Studies have shown that frequent sauna use is associated with good health benefits.
Sauna use promotes stress reduction and relaxation by reducing levels of stress hormones such as cortisol and increasing the production of endorphins, the body's natural "happy hormones". The heat contributes to muscle relaxation, relieves pain and stiffness, and can be beneficial after physical activity or for people with muscle and joint problems.
Stress reduction and relaxation
Finnish sauna is known to promote relaxation and reduce stress by influencing the autonomic nervous system and hormonal responses. The heat from the sauna can lead to muscle relaxation, reduce physical tension and promote mental well-being. A study by Laukkanen et al. (2018) published in the Journal of Human Hypertension investigated the acute effects of sauna bathing on cardiovascular function, which also has implications for stress reduction.
Participants: 102 middle-aged adults (53 men and 49 women) with at least one cardiovascular risk factor.
Method: Participants completed a 30-minute Finnish sauna session at a temperature of 73°C and 10-20% humidity. Blood pressure, heart rate and arterial stiffness were measured before, immediately after, and 30 minutes after the sauna session.
Results:
Blood pressure: Systolic and diastolic blood pressure were significantly reduced immediately after the sauna session.
Heart rate: Increased during the sauna session, which corresponds to moderate physical activity.
Arterial stiffness: Pulse pressure wave velocity was reduced, indicating lower arterial stiffness and better vessel function.
Conclusion: Sauna bathing led to acute improvements in cardiovascular parameters, which may contribute to stress reduction and relaxation by reducing cardiovascular stress.
Source: Laukkanen, T., Laukkanen, J.A., Kunutsor, S.K. (2018).
Improved cardiovascular health
A comprehensive study conducted in Finland by Laukkanen et al (2015) published in JAMA Internal Medicine examined the association between sauna use and risk of cardiovascular disease and mortality.
Participants: 2,315 middle-aged Finnish men.
Method: Follow-up over 20.7 years, with registration of sauna use and health outcomes.
Results: Frequent sauna use (4-7 times per week) was associated with a 50% reduced risk of cardiovascular mortality compared to those who used the sauna once per week.
Source: Laukkanen, T., Khan, H., Zaccardi, F., & Laukkanen, J.A. (2015). https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2130724
Reduced risk of Alzheimer's disease
A follow-up study by Laukkanen et al (2017) published in Age and Ageing found that frequent sauna use reduced the risk of dementia and Alzheimer's disease.
Participants: Same cohort of 2,315 men.
Method: Follow-up over 20 years focusing on the development of dementias.
Results: Men who used a sauna 4-7 times per week had a 66% reduced risk of dementia and a 65% reduced risk of Alzheimer's disease compared to those who used a sauna once per week.
Source: Laukkanen, T., Kunutsor, S., Kauhanen, J., & Laukkanen, J.A. (2017). https://academic.oup.com/ageing/article/46/2/245/2652191
* It is important to note that while research indicates positive effects of sauna use, individual results may vary. It is advisable to consult your healthcare professional before starting any new therapies.
Massage ( Single & DUO )
Massage is a therapeutic treatment that involves the manipulation of the body's soft tissues to promote relaxation and well-being. Regular massage can help reduce muscle tension and relieve pain, especially in areas such as the back, neck and shoulders. Studies have shown that massage can be effective in treating chronic pain and can improve flexibility and range of motion.
In addition to the physical benefits, massage can also have a positive effect on mental health. The treatment can reduce levels of stress hormones such as cortisol and increase the production of endorphins, which promote a sense of relaxation and happiness. This can help reduce symptoms of anxiety and depression, as well as improve sleep quality. Massage can thus be an effective method of supporting both physical and mental health.
Reduction of muscle tension and pain
A study published in the Annals of Internal Medicine by Cherkin et al (2011) showed that massage is effective in reducing chronic back pain.
Participants: 401 patients with chronic back pain.
Method: Randomized controlled trial with three groups: structural massage, relaxation massage and usual care over 10 weeks.
Results: Both massage treatments led to a significant reduction in pain and improved function compared to the control group. The effect lasted for up to six months.
Source: Cherkin, D.C., Sherman, K.J., Kahn, J., et al. (2011). https://www.acpjournals.org/doi/10.7326/0003-4819-155-1-201107050-00002
Improved mental health
Field (2014) published a review in Psychological Bulletin showing that massage can reduce symptoms of anxiety and depression by lowering levels of stress hormones and increasing serotonin levels.
Method: Meta-analysis of 17 studies.
Results: Significant reduction in anxiety and depression symptoms, as well as increase in positive affective states after massage therapy.
Source: Field, T. (2014). https://www.sciencedirect.com/science/article/abs/pii/S1...
Better sleep quality
Massage has also been shown to improve sleep quality. A study in Complementary Therapies in Clinical Practice by Li et al (2013) found that massage improved sleep in older people with sleep disorders.
Participants: 60 elderly people with sleep problems.
Method: Participants received 10 massage treatments over two weeks.
Results: Significant improvement in sleep quality and reduction in insomnia.
Source: Li, Z., Snedden, T., & Sherwood, P. (2013). https://www.sciencedirect.com/science/article/abs/pii/S17...
* It is important to note that individual results may vary and it is recommended to consult your healthcare professional before starting any new therapies.
Kuldekulp ( ice bath )
Ice bathing, also known as cold water bathing, involves immersing the body in cold water, usually with temperatures between 10°C and 15°C, for short periods of time. This practice has become popular among athletes and health enthusiasts due to its potential health benefits.
Reduction of muscle soreness and inflammation
Ice baths are known to reduce muscle soreness and inflammation after intense physical activity. By lowering body temperature and reducing blood flow, ice baths can contribute to faster muscle recovery. A meta-analysis by Leeder et al (2012) investigated the effect of cold water bathing on post-exercise recovery.
Participants: Data from 14 studies with a total of 239 participants.
Method: Meta-analysis of randomized controlled trials comparing cold water bathing with passive recovery.
Results: Cold water bathing significantly reduced the experience of delayed onset muscle soreness (DOMS) compared to passive recovery.
Source: Leeder, J., Gissane, C., van Someren, K., Gregson, W., & Howatson, G. (2012). https://bjsm.bmj.com/content/46/4/233
Improved recovery in athletes
Ice baths can improve recovery by reducing muscle fatigue and improving performance in subsequent training sessions. A study by Rowsell et al (2011) investigated the effects of ice baths on young football players.
Participants: 17 young male soccer players.
Method: After matches, players performed either cold water baths (10°C for 10 minutes) or passive recovery. Performance in subsequent matches was measured.
Results: Players who used cold water baths maintained better running performance in subsequent matches compared to those who used passive recovery.
Source: Rowsell, G. J., Coutts, A. J., Reaburn, P., & Hill-Haas, S. (2009).
Improved immune function
Exposure to cold water can stimulate the immune system and increase the body's resistance to disease. A study by Kox et al (2014) investigated the effect of cold exposure combined with breathing techniques on the immune system.
Participants: 24 healthy men, divided into an exercise group and a control group.
Method: The exercise group underwent a program consisting of meditation, breathing techniques and exposure to cold water (ice bath). Both groups then received an injection of endotoxins to stimulate an immune response.
Results: The exercise group showed a significantly reduced immune response, with lower levels of inflammatory cytokines compared to the control group. This suggests that cold water exposure can modulate immune function.
Source: Kox, M., van Eijk, L. T., Zwaag, J., van den Wildenberg, J., Sweep, F. C., van der Hoeven, J. G., & Pickkers, P. (2014). https://www.pnas.org/doi/10.1073/pnas.1322174111
Improved mood and mental health
Ice bathing can have positive effects on mood and reduce symptoms of depression and anxiety. A case study by van Tulleken et al (2018) described the effect of swimming in cold water on a person with depression.
Participants: A 24-year-old woman with severe depression and anxiety.
Method: The patient started weekly swimming in cold open water as part of the treatment.
Results: The patient experienced an immediate improvement in mood after each swimming session. After a few months, she was able to discontinue medication and the improvements persisted over time.
Source: van Tulleken, C., Tipton, M., Massey, H., & Harper, C. M. (2018).
Source: van Tulleken, C., Tipton, M., Massey, H., & Harper, C. M. (2018).
Metabolic health and fat burning
Exposure to cold water can activate brown adipose tissue, which contributes to increased energy expenditure and can improve metabolic health. A study by Hanssen et al (2016) investigated the effect of cold exposure on energy expenditure and brown fat.
Participants: 8 healthy young men.
Method: Participants were exposed to cold (10°C water) to stimulate brown adipose tissue. Metabolic response was measured with PET-CT scans.
Method: Participants were exposed to cold (10°C water) to stimulate brown adipose tissue. Metabolic response was measured with PET-CT scans.
Results: Cold exposure activated brown adipose tissue, increased energy expenditure and led to higher fat burning. This suggests that cold water exposure may have positive effects on metabolic health.
Source: Blondin, D. P., Frisch, F., Phoenix, S., Guérin, B., Turcotte, É. E., Haman, F., & Richard, D. (2015).
* It is important to note that while some studies indicate positive effects of flow therapy in these areas, more research is needed to confirm the findings. Individual results may vary and it is recommended to consult your healthcare professional before starting any new therapies.
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