The Science
We don't do this because it's trendy. We do it because it works, and the research keeps stacking up.
Sauna
In a Finnish study of 2,315 men followed for about 20 years, those who used a sauna 4 to 7 times a week had a 63% lower risk of sudden cardiac death and a 40% lower risk of death from any cause than once-a-week users.
Laukkanen et al., JAMA Internal Medicine, 2015
The same men had a 66% lower risk of dementia and a 65% lower risk of Alzheimer's disease.
Laukkanen et al., Age and Ageing, 2017
Cold plunge
An hour in 14°C water raised noradrenaline by 530% and dopamine by 250%.
Šrámek et al., European Journal of Applied Physiology, 2000
In a trial of 3,018 adults, finishing showers with 30 to 90 seconds of cold cut sick days off work by 29%.
Buijze et al., PLOS ONE, 2016
A Cochrane review of 17 trials found cold-water immersion reduced muscle soreness for up to four days after exercise.
Bleakley et al., Cochrane Database of Systematic Reviews, 2012
Breathwork, in our red light room
Five minutes a day of cyclic sighing for 28 days improved mood and slowed resting breathing more than mindfulness meditation.
Balban et al., Stanford, Cell Reports Medicine, 2023
People trained for 10 days in breathing, cold exposure and meditation had a calmer inflammatory response and fewer flu-like symptoms when exposed to a bacterial toxin.
Kox et al., PNAS, 2014
Red light
In a randomized, controlled trial of 136 adults, 30 red light sessions improved skin complexion and texture and increased collagen density measured by ultrasound.
Wunsch & Matuschka, Photomedicine and Laser Surgery, 2014
Much of this research is observational or uses small groups, so it shows strong links, not guarantees. This page is for information, not medical advice. Heat and cold put real stress on the body. If you're pregnant, have a heart condition, blood pressure concerns or any health condition, talk to your doctor before you come.