How to Get the Most Out of Contrast Therapy: The Søberg Principle
In the pursuit of wellness and longevity, many have turned to the ancient practice of contrast therapy, a holistic approach that combines the chilling cold plunge with the soothing warmth of the sauna.
While this practice may seem intense, it offers a myriad of benefits, as proven by the remarkable results seen in winter swimmers at the end of their season.
Dr. Susanna Søberg, a cold and heat scientist from Denmark, studied the ideal timing for maximum contrast therapy benefits.
Let's delve into "The Søberg Principle", as featured on The Huberman Lab podcast (linked below), and explore how to maximize the potential of contrast therapy.
The Winter Swimmer's Advantage
Research has shown that winter swimmers who brave the frigid waters reap remarkable health rewards.
They exhibit lower blood pressure, improved insulin sensitivity, reduced inflammation, and even a lower heart rate.
These findings underscore the power of cold exposure in enhancing overall well-being.
Embrace the Discomfort
Cold plunges should be, without a doubt, uncomfortable.
The initial shock to your system is where the magic happens. Shivering, a natural response to cold, indicates that your body is working to generate heat.
This process is essential for reaping the full benefits of cold therapy.
The Ideal Timing for Cold and Heat
To harness the power of contrast therapy, consider the following weekly routine:
Spend approximately 11 minutes per week in the cold. This duration is enough to stimulate your body's adaptive responses without subjecting yourself to prolonged discomfort.
While you can certainly do more, it's worth noting that the benefits after the recommended timing are minimal.
Allocate around 57 minutes per week in the sauna. The infrared warmth of the sauna not only promotes relaxation but also complements the effects of cold therapy.
As with cold exposure, you can extend your time, but the recommended timing balances efficacy and comfort.
End on Cold (The Søberg Principle)
Conclude your contrast therapy sessions with a dip into the cold plunge. This practice has multiple advantages:
Forced Self-Heating: The shift from extreme cold to a relatively warmer environment forces your body to generate heat, enhancing the overall effectiveness of the therapy.
Activation of Brown Fat: Brown fat is a healthy fat activated through cold and heat exposure. It plays an important role in regulating our body temperature. When brown fat is activated it has been shown to improve metabolism and insulin sensitivity.
Remember that while you can adjust the timing to suit your personal preferences, these recommendations offer a balanced approach that maximizes the benefits of contrast therapy without pushing your body to unnecessary extremes.
Conclusion
Contrast therapy, guided by "The Søberg Principle," is a potent tool for improving physical and mental well-being.
Embrace the discomfort, explore the winter swimmer's advantage, and follow these recommended timing guidelines to harness the full potential of this practice.
The path to wellness often involves pushing your boundaries and seeking the balance between extremes.
At Hope Floats, we invite you to embark on this transformative journey of contrast therapy. Discover the rejuvenating benefits that await you, and experience wellness like never before.
Embrace the Søberg Principle at Hope Floats in Bethesda, Maryland.
We have two infrared saunas that comfortably fit up to 4 adults. One of our saunas is in the same room as our chilly 45-degree ice bath.
Schedule a Contrast Therapy appointment so you can alternate between the sauna and cold plunge as you please.