Heat therapy is a practice backed by many healing traditions as well as modern science. Learn the benefits, Do's, Dont's and insider tips from someone who has years of experience.
Benefits
Heat releases endorphins which are your body's natural pain killers. Endorphins also boost mood and are basically like a natural healthy way to "get high" off your body's own supply–like a runner's high without the work!
As your body attempts to regulate its temperature, blood flow increases, improving circulation, heart rate and burning calories! Take some pressure off your joints by integrating this impact-free cardio into your routine.
Heat helps to soften connective tissue which allows it to lengthen and reset. Think about how staying in one position causes your body to "harden" into that shape–heat has the reverse effect, allowing you to reset your posture & muscles to a new "resting length." This is why it's also important to practice good posture while in the heat (if your spine gets tired, use a backrest or lay down to keep it long and healthy).
Always Do This:
Shower first–seems counterintuitive to get clean before getting sweaty, but this will spare you skin problems and spare others your smells. Your pores open wide from the heat–if you still have on deodorant, lotion, scents, dirt, etc your skin will soak that in and be a recipe for problems. Also heat proliferates smells so please shower first to be respectful of others, even if you think your smells are “good” we don’t all feel the same way.
Follow the rules of the space–I'm honestly someone who likes to challenge rules but this isn't the place. Be respectful of others and the space. Every place is different, so look for where the rules are posted and don't make assumptions. Most places require quiet but some places are ok with talking. Even if it's allowed, be mindful of others and ask if they prefer a quiet environment. Some people come here to disconnect, get self care time or meditate.
Stay safe by hydrating before, during and after. I like to cover my water bottle with a towel so it doesn't get hot. Be aware that you are sweating out lots of water and salts (a.k.a. electrolytes) so replenish your minerals too with coconut water, mineral drops or throw some sea salt in your water. Exit if you get dizzy, lightheaded, feel sick, tired or other signs of heat exhaustion.
Leave your phone–not only does every public sauna forbid phones (privacy duh), it’s also bad for your device and bad for you! Have you heard of text neck? The heat can make that worse—remember what I said about practicing good posture. Give yourself some sacred time away from your device.
Avoid This:
Deep stretching–light gentle stretching is fine, but be super careful not to stretch too deep–those endorphins I mentioned earlier can work against you in this regard, making it hard to know if you're over stretching and injuring yourself. Also your connective tissue is already softened making it even easier to overdo stretching.
Touching your face–remember your pores are wide open and even if you showered, your hands had to open the door to the sauna and might be touching other dirty surfaces. Spare yourself the break out, and learn to let your sweat drip–I promise you'll get used to it eventually, and if you have to wipe your face use a clean towel.
Flicking sweat–do I have to explain this? People do it anyway for some reason. Please keep your sweat to yourself.
Tips and Tricks to Try:
Take this time for self care! Practice meditation, breathwork (be mindful not to make yourself dizzy), or “Yoga Kriyas” like Kapalabhati (Breath of Fire), Agnisara (Fire Essence), or Maha Bandha(The Great Energy Lock) to take advantage of the softened connective tissue around your breathing muscles and increase the energetically cleansing properties of the fire element. Try some self massage to reduce pain, improve mood and lengthen connective tissue without worrying about overstretching.
Wear “Shower Shoes" or "Spa Slippers." Most places have rigorous cleaning protocols but even then it's almost impossible to avoid stepping in some dirty, sweaty places.
Finish your session with a Cold Shower? If you're brave this will actually feel amazing and have its own slough of benefits. Check out my blog next week for full details on benefits, Do's and Dont's for cold therapy!
All information provided here is for educational purposes only. Avoid heat therapy if you have health conditions that may be exacerbated by heat. Always ask your doctor before beginning a new health practice.
