Before we dive into the specifics, let’s first ask ourselves a very direct question: Why are we training, why do we seek out stress, and why do we seek to challenge ourselves? We do these things because we seek results and positive effects, but why do they have positive effects?
Why Seek Discomfort in a Comfortable World?
From my point of view, we seek out these health modalities because our lives have become too comfortable. When it’s too hot we use fans; when it’s too cold we use heaters. Because we’re constantly 'on', our breath often remains very shallow – this, in the long run, can weaken our physiology and thus our health. The body needs exposure to extremes in order to thrive. This taps into the principle of hormesis, where controlled, short-term stressors trigger adaptations that ultimately make the body stronger and more resilient.
Most of us can imagine why weightlifting is good for us, or why Martial Arts can benefit our lives, but what about breath-work? What about ice baths? And what about saunas? What exactly are the benefits, and how can these practices transform your life?
I will dive into the specifics of each, but to summarize, you’re strengthening your biological support systems. Exposure therapy improves your blood flow, which means that your heart works better, potentially leading to less cardiovascular disease over time (a major worldwide killer), and less general stress as your heart doesn’t have to pump as hard. And breath-work will open up your breathing patterns and teach you to take slow, deep breaths, which can lead to more awareness, greater stress tolerance, improved sleep, and better posture. Remember, no matter what you do, you always need a healthy heart and efficient breathing.
Harnessing Your Breath: The Power of Breath-work
At Eltham Wellness, we practice functional hyperventilation, with cycles of over-breathing followed by extended breath-holds. During the over-breathing, you lower your carbon dioxide, which creates a drive towards more alkalinity in the body and constricts the blood vessels. During the breath-holding process, your oxygen levels go down. It is important to note that during normal breathing, your oxygen levels barely fluctuate (between 95% and 99% saturation); however, during this practice, your oxygen saturation can drop significantly, sometimes as low as 40%.
What are the benefits?
- Improved Breathing Efficiency: Your breathing muscles get stretched.
- Enhanced Blood Vessel Elasticity: Blood vessels become more adaptable due to cycles of constriction and relaxation.
- Better Oxygen Delivery: Your body becomes more efficient at shuttling oxygen throughout its tissues.
- Reduced Inflammation Potential: Greater oxygen saturation in tissues may help lower inflammation and disease risk.
Want to learn more about the benefits, head over to elthamwellness.com.au/services/breath-work-cold-exposure-eltham
Embracing the Cold: Unpacking Ice Bath Benefits
The immediate benefits of ice baths have everything to do with blood flow, as cold exposure constricts the blood vessels, followed by an increase in blood flow upon rewarming. Check-out our ice-bath article for more info.
Key benefits include:
- Improved Blood Flow: Cold exposure causes initial vasoconstriction followed by vasodilation upon rewarming.
- Enhanced Energy Production: May clear out weaker mitochondria, boosting overall energy capacity.
- Increased Stress Resilience: You learn to manage and adapt to immediate physiological stress.
Want to learn more about the benefits, head over to elthamwellness.com.au/services/ice-baths
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The Heat Advantage: Benefits of Infrared Sauna Use
Saunas too benefit blood flow, but in this case, because the blood vessels dilate (stretch). Because of the heat stress, you also get a cardiovascular workout. Infrared saunas also have the added benefit of potentially stimulating energy production (via mitochondria).
Key benefits include:
- Improved Blood Flow: Heat causes blood vessels to dilate (stretch).
- Cardiovascular Workout: The heat stress provides benefits similar to moderate exercise for the heart.
- Stimulated Energy Production: Infrared heat may help stimulate mitochondrial function.
Want to learn more about the benefits, head over to elthamwellness.com.au/services/infrared-sauna
Integrating Extremes: Your Toolkit for Healthy Aging and Vitality
As mentioned before, one of the greatest worldwide killers is cardiovascular disease. So, if healthy aging is your goal, it is essential to consider practices like regular breath-work and exposing yourself to controlled temperature extremes. It is also worth mentioning that quality of life is highly correlated with your energy levels, and all practices mentioned above can support this.
Whatever money you spend on these wellness practises, you will get back manyfold.
