What is it?

I think the Fins have it right when it comes to sauna bathing and unlocking its powerful health benefits. This Finnish tradition has been around for thousands of years where you gain therapeutic benefits from alternating hot and cold temperatures. In Finland, it’s called “kylpy.” I first got introduced to this “thermal cycle” a few years ago after visiting a local thermal spa called Thermea.

When I went, I thought it was simply a place to go and relax, knowing that just relaxing had health benefits. But, little did I know, the Finnish knew more, and this hot/cold cycle has a lot more health benefits, including cardiovascular benefits.

How does it work?

The cycle goes something like this:

1) spend 15 to 20 minutes in a warm “bath” or sauna-like environment

2) immediately after, do a “polar plunge” where you dip yourself into a cold bath or do a cold “arctic-like” shower for about 10-15 seconds

3) spend another 20 minutes relaxing

4) go back to Step 1, and start all over for at least two more full cycles

The goal is to experience a significant change in temperature from warm (75C or 168F) to chilling temperatures of about 68F or 20C.  

When your body goes through this rapid and extreme temperature change, you experience many benefits in the warm cycle. The cooling process causes your body to have almost a “shock” experience and causes your adrenaline to flow.

What are some of the health benefits?

According to research, your body works to stay in homeostasis. And by having your body exposed to a wide range of temperatures, you are causing your body to “work.” Some research indicates that it’s like doing a workout.

Some of the body systems and conditions that benefit from this thermal cycle include:

• cardiovascular (heart and circulatory system)
• pulmonary (impact on your lungs and breathing)
• immune (the system helps you prevent getting ill)
• chronic diseases such as arthritis and headaches

But how? How does alternating between hot and cold improve things like your cardio system? I was skeptical and so did a little more research.

Cardiovascular

One of the health benefits is a healthier heart and circulatory system. With the alternating temperatures, the impact on your body at an anatomic/physiologic/endocrine level involves making your system more “elastic” and things like better dilation of your arteries. More specifically, the benefits listed in a 2018 study from Mayo Clinic Proceedings:

• less stiff arteries
• more dilation at the lining level of your arteries
• reduced pressure (blood pressure) in the circulatory system
• improved lipid profiles (reducing the bad fat in your body)

When you are in the warm portion of the cycle, your body increases its heart rate, and according to the May Clinic research, to between 120 and 180 beats per minute. (Resting heart rate can be like 70-80 beats per minute.). So the heartbeat achieved through this thermal cycle can be similar to going for a light to moderate walk.

Pulmonary

In terms of the lungs and your breathing system, some of the impacts include:

• improved lung capacity
• improved breathing in those living with asthma and chronic bronchitis
• reduced incidence of pneumonia

Immune

As for immunity, the hot and cold cycle can also make your immune or illness prevention system work in top shape. Some of the effects include:

• cutting the incidence of colds by half
• limited studies showing some impact for those living with psoriasis (an autoimmune disease resulting in hypergrowth of skin)

Chronic Disease

Research shows that many chronic conditions benefit from this cycle:

• reducing the intensity of headaches
• reducing joint stiffness (and pain) associated with fibromyalgia, osteoarthritis and rheumatoid arthritis

Limits and Risk

Of course, as with anything, this thermal cycle may not be for everyone. And with everything in terms of a healthy lifestyle, it usually requires some regular practice and application and doesn’t come from “one-time” events.

Like any event that “stresses” your systems, it’s always essential to consult with your physician or nurse practitioner. According to research, the critical thing to remember about this thermal cycle is that it does cause your heartbeat to elevate (just like exercise), so those with an unstable health condition should particularly consult their physician. Likewise, research shows those individuals with cardiovascular disease should exercise caution.

Other conditions that should be discussed with your family doctor or nurse practitioner include orthostatic hypertension (blood pressure that changes significantly when you stand up after sitting) and XX.

While doing any relaxation has a lot of impact on your mental health and wellbeing, this thermal cycle has only been shown to have a limited effect on clinical conditions such as depression and psychosis. However, while research is still limited, there is an impact on the “feel good” hormone called endorphins. 

Bliss Reflection

Doing any spa event, of course, gives people joy. However, the thermal spa, in particular, forces me to stop, breathe, relax, and focus on “me.” The ability to slow down the pace is what gives me joy. And to be present with my thoughts and feelings, where the main agenda is “nothing,” is just good for my soul.

I have gone to these spas with or without friends, enjoying both. With friends, I want the storytelling and laughter. It’s always funny to see the contorted faces when they each do the polar plunge. The gasps and colourful language can be hilarious.   

When I go on my own, I enjoy people watching and just being still with nothing to do and no outcome or goal to be met. So while going on your own can sometimes feel intimidating, I quickly find that I get over it and draw into myself. 

It’s also clear that going for these thermal baths could impact my ticker (aka heart) and the psychological benefits of reducing my stress level. I admit I may not be going enough to experience that impact, but after doing this research, I realize that I will try to find a way to do it more often. And well, I am worth it.

Bliss Hints and Tips

• Check out this travel blog to read more about the authentic Finnish experience.
• For THE source on Finnish saunas, check out the Finnish Sauna Society (yup, saunas in Finland are so popular, there is a society)
• Want to go? Hit the following links: Thermea, Canada, North America

References

Laukkanen JA, Laukkanen T, Kunutsor SK. Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence. Mayo Clin Proc. 2018 Aug;93(8):1111-1121. doi: 10.1016/j.mayocp.2018.04.008. PMID: 30077204.