You don’t have to give up your running habit just because the temperatures drop during winter. In fact, most athletes prefer the chill of the cold while they run, and it comes with a range of health benefits as well. The American College of Sports Medicine states that it is safe to run in cold temperatures that go down to as low as -7 degrees Fahrenheit. As long as you wear the right clothes and take precautions, you can enjoy running and avoid illness and injury.

Now, if the conditions are dangerous (think icy roads or negative temperatures), you can always hop on a treadmill and remain indoors. If you have exercise-induced asthma, running indoors is better and safer than inhaling the dry, cold winter air too quickly. For most healthy athletes or running enthusiasts, though, running outside in the cold is safe. Continue reading to learn about a few health benefits of running in the cold. 

Benefits Of Running In Cold Weather

You don’t need to put on the giant puffer jacket and three layers of pants to go outside in the cold. The frigid air may not motivate you to work out, but the cold weather actually encourages the release of endorphins, the body’s natural mood boosters. That’s why a lot of people hop in ice baths these days! 

Going outside for a run in the cold may also help you combat the symptoms of seasonal affective disorder. Not only that, but running in cold weather also causes the body to burn more calories, as it has to work harder to maintain its core temperature. Studies have shown that running in cold weather can activate brown fat, which works to accelerate metabolism. That’s all great, but how do you stay warm while running in cold weather? We’ll detail that below.

Always Warm Up

When the weather is cold, the last thing you want to do is run out of the door without properly warming up. That brisk air is not kind to muscles that you don’t properly stretch and activate prior to exercise. The combination of cold weather and reduced air pressure causes joint tissues to expand, which ultimately restricts movement. Plus, you can easily experience spasms or cramps if you don’t properly warm up. Engage in dynamic stretching to flood your muscles with oxygen before your workout. Think of doing some range of motion drills, lunges, high knees, and butt kicks. 

Layer Up

If you know anything about being comfortable in the cold, layering is the ticket. The National Ski Patrol encourages people to wear moisture-wicking material against your skin, followed by an insulated middle layer, and then an outer shell to block the wind. When you layer appropriately, you can effectively protect yourself from wind chill. Moisture-wicking materials also prevent overheating! Runners like to wear polypropylene clothes when running because it helps to keep them dry and warm. You may also want to consider gloves, a beanie, headband, or earmuffs to keep your head/ears warm. 

Hydrate Properly

For some reason, people think that they only need to hydrate when temperatures are scorching outside. No matter the temperature, hydrating before, during, and after exercise, is crucial. You still sweat in cold weather and because the cold air is drier than warm air, hydrating properly will keep you safe during your run. You also breathe at a higher rate, which releases more moisture from the body. Aim to drink eight fluid ounces of water 20 to 30 minutes before your run, seven to 10 ounces every 20 minutes while running and another eight ounces 30 minutes after your run. Drinking water is great, but consider hydrating with electrolyte-rich beverages as well to regulate body temperature and keep energy levels up.

Protect Your Breathing

Even the most experienced of runners can experience breathing problems while exercising in the cold winter weather. Wind chill and temperature of the air will dictate whether or not you have to protect your mouth with a ski mask, muffler, or gaiter during your run. If the temperature drops to single digits, it is better to breathe through a mask or scarf, according to trainers. That will prepare the lungs for the cool air because you don’t want to hurt your lungs with frigid air. An expert tip is to wrap a lightweight scar around the lower face and nose. That isn’t as effective as a face mask, but it does the job. Lastly, breathe through your nose instead of your mouth to lessen breathing difficulties.

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Just like float therapy or ice bath therapy, cryotherapy has risen to popularity within recent years. More and more people are using cryotherapy to aid recovery and improve performance, from well-known celebrities and athletes to the average person. Although cryotherapy seems like a relatively new and exciting therapy, the use of cold temperatures to reduce pain is not a new concept. 

People around the world have used cold therapy to reduce pain, support healing, and elevate mood. Cold water therapy, like cold plunges and ice baths, involve brief stints in chilled environments. What differentiates cryotherapy from these other types of cold therapy is the duration and temperatures. A cryotherapy chamber, or cryochamber, is cooled at varying temperatures, typically between minus 200 and minus 300 degrees Fahrenheit. You can start with a warmer temperature of minus 130 degrees if that makes you more comfortable.

What Is Cryotherapy?

This type of treatment uses extremely cold air, typically by using liquid nitrogen or argon gas. Typically, liquid nitrogen is applied to a specific area to destroy abnormal cells, such as cancerous cells or tumors. Small-scale cryotherapy can include ice bath immersion or cryotherapy facials. The cry-chambers are full-body treatments that involve sitting or standing for two to three minutes. During this process you expose your body to freezing temperatures, wearing only socks, underwear, and gloves to protect your extremities. Continue reading to learn about the potential health benefits of cryotherapy. 

May Improve Sleep

Based on existing studies, cryotherapy may help improve sleep. One study out of China monitored middle- and long-distance runners and found that whole body cryotherapy (WBC) reduced inflammation and muscle damage post exercise. Researchers conducting that study also noted that subjects reported better sleep quality after WBC, when compared to other forms of cryotherapy. A 2019 study found that soccer players moved less during the night and reported better sleep after three minutes of partial body cryotherapy. Researchers speculate that cryotherapy activates the parasympathetic nervous system. This puts the body in a rest and digest stage and makes it easier to relax. 

Mood Enhancement

Although cryotherapy may improve muscle performance and recovery, it may also boost your mental health. The sudden drop in temperature when you step inside the WBC sparks the production of mood-enhancing endorphins, which make you feel more energetic and happier. Experts equate that rush to a runner’s high or that feeling you get when you take an ice cold shower. Cryotherapy may also boost your mood because it counteracts pain, releasing norepinephrine and adrenaline, which promote circulation and mobilization. More research is necessary to determine that link, though. 

Pain Reduction

You already know that applying cold packs or ice to a painful joint, for example, can help reduce pain. Similarly, applying a cold pack to an inflamed area after surgery can bring down the swelling and accelerate healing time. One report found that WBC is a great form of physical treatment for recovery from injuries, trauma, or overuse. A 2017 review included results from 16 studies and articles, citing evidence that improved recovery in athletes and athletic performance. Researchers noted that WBD did not cause any unwanted side effects.

Reduced Inflammation And Tissue Damage

In the same 2017 review that we just mentioned above, researchers noted that cryotherapy was able to reduce system inflammation. Additionally, WBC helped lower inflammatory markers for muscle cell damage. Although that review may have provided that evidence, not every researcher believes that cryotherapy fights inflammation. A 2014 review, for example, found that the evidence was weak in regards to activating parasympathetic response and altering inflammatory pathways. Another review, however, found that WBC was able to decrease proinflammatory cytokines and other markers of muscle tissue damage.

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People may tell you to relax or calm down on occasion, but that doesn’t really do anything except aggravate you. Whether something, someone, your kids, or a work project pushes you over the edge, you may want to know how to calm down in moments of stress. The need to calm down in the moment is much more desirable than a two-week plan to reduce stress. So how do you get rid of that acute stress in the moment? 

Taking a walk, doing yoga, or carving out some quality “me time” are all effective ways to help reduce stress. When you are in a state of high anxiety, the nervous system has already entered the fight-or-flight state. That is why you can’t think straight in those moments, nor can you access common stress-coping skills. What you need to do is calm the body and mind down as quickly as you can. There are various techniques that help the body get back to a parasympathetic (rest and digest) state. Continue reading to learn what those techniques are. 

Take Deep Breaths To Calm The Nervous System

Taking a deep breath seems like such a common piece of advice to calm down. It is one of the essential tools if you want to regulate your emotions, though. Taking a deep breath is one of the simplest and quickest ways to calm down, and it is always accessible to you. When the body is in a fight-or-flight state, it doesn’t receive enough oxygen to calm the nerves. Breathing helps you flood the body with oxygen! Just make sure you breathe in through your nose, expand the lower belly, and exhale fully out of your mouth. 

Watch Some ASMR Videos

A popular trend to reduce anxiety or fall asleep is to watch autonomous sensory meridian response (ASMR) videos. In these videos, people crinkle paper, prepare a meal, whisper, scratch, tap, or pitter-patter. The sounds and sensations induce a tingling sensation all over the viewer’s or listener’s scalp and neck. However, not everyone experiences ASMR the same way. Some people have adverse reactions to these videos, or they are annoyed by them. If ASMR helps you calm down in the moment, use it!

Shake It Off

You don’t have to listen to the Taylor Swift song, but shaking it off can help re-balance the nervous system. In fact, animals typically shake their bodies off after encountering a perceived threat. The belief is that shaking your arms and legs vigorously for three seconds buzzes the body and induces relaxation. Alternate between the legs and arms while standing up.

Sit With Stress And Label Intentions

The magnitude of your stress response can take you by storm sometimes. Do you ever go from zero to 100 without warning? When that happens, drop into your body and identify the physical sensations that you experience. Are you tight in certain areas? Do you want to jump out of your skin? Allow these sensations to be there and name them because that will help you connect the mind and body. That will not be easy, but sit with the stress and allow it to flow in and out of your body.

Hover Over Your Stress

Visualize yourself looking down to watch yourself in that moment of high stress. This is something that you can practice because it helps you detach yourself from your stress, which may bring levity to the situation. It isn’t quite dissociative, but it does bring a lightness to the body, creating a tiny opening to realize that you have more control than you realize. That may help prevent you from acting out irrationally. 

Hum To Stimulate The Vagus Nerve

When you hum, you produce a frequency in the mind and body that actually soothes the nervous system. A pilot study from April 2023 found that Bhramari, a breathing practice, improved heart rate variability. The study authors concluded that that technique may be an antidote to stress. Bhramari is a practice, during which you make a humming sound like a bee in the back of your throat. 

Use The Cold To Rest And Digest

Unless you live under a rock, you are probably familiar with the ice bath or polar plunge trend. Sitting in the cold for a few minutes stimulates the vagus nerve, which controls the parasympathetic nervous system. Now, you may not have access to a cold plunge in your moment of high stress. Should you want to calm yourself down quickly, head to a sink and splash cold water on your face. You can also use an ice roller on your neck, and chest, or submerge your face into a bowl of ice water.

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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The idea of willingly entering an ice bath may seem more like an act of self-torture than a therapy. As crazy as it may be, ice bath therapy has become a topic of great interest, especially with the popularity of Wim Hof, also known as “The Iceman.” He films himself taking plunges in ice baths and swimming in frigid conditions, all the while singing and smiling. And health experts have measured his health and the findings are remarkable. 

Ice baths, or cold water immersion or cold hydrotherapy, are a less extreme version of cryotherapy. Cryotherapy treatments usually expose users to temperatures that are 150 degrees Fahrenheit, or colder, below zero. While ice baths are not as arctic, they are still cold, make no mistake about that. Ice baths tend to stand at 50 degrees Fahrenheit, but there are electronically-controlled polar plunges that keep the water at a chilled temperature of your choice without the need for ice. 

Current Research On Ice Baths

There are multiple studies that show the pros and cons of ice baths. As is true with most research on a therapy, there are two sides to the equation: one supporting side and one negative side. For example, a 2017 study suggests that previous ideas about ice baths for athletes are flawed. That study argued that active recovery, like 10 minutes of low-intensity exercise on a stationary bike, is just as beneficial for muscle repair as ice baths. That said, there are researchers that believe in the use of ice bath therapy. Right after a workout, your muscles want to cool down, and immersing them in a cold environment can accelerate this process. 

Ice baths are not just for professional athletes and fitness aficionados, though. An ice bath is an energizing experience because it wakes up the cells in your body. The immediate shock of the cold throws your body into a fight-or-flight response. Embracing that stress can help you harness the adrenaline, while also helping to lower inflammation. The blood vessels constrict and that can help bring down swelling. Continue reading to learn about other reasons why you should get into an ice bath. 

Boost Your Mental Health

The initial ice bath experience is never a fun one. It can be a bit painful, but after acclimating your body to the cold and doing breathwork, you can relax in the cold. The ice bath draws your focus to your breath and you become awake and present in the moment. By waking up your cells and coming face to face with the stress, you can handle stress in a better way outside the ice bath. It may not seem like it after the first few baths, but over time you start to notice the mental health benefits. 

Aid Muscle Recovery

When you expose your body to the cold, your blood vessels constrict and they rapidly open upon emerging from the water. This drastic change in temperatures can help flush the muscles’ metabolic waste products. Rapidly dilating your blood vessels also increases the delivery of oxygen and other nutrients to your muscles. This process can help accelerate the recovery process after a hard workout, which may lead to less muscle pain later on. 

Improve Circulation

When you submerge in cold water, the blood rushes to your muscles and vital organs. Your heart needs to work harder as a result, so you pump blood through your vessels and give your body more oxygen and nutrients. Similarly, a 10-minute fast-paced walk can give you a circulatory boost. If you don’t want to walk it out, though, enter the cold and experience the same benefits. 

Enhance Immune Function

A 2014 study found that people were able to improve immune response via cold water immersion, meditation, and deep breathing. Participants were exposed to bacterial infection, and the ones that used those three techniques experienced fewer symptoms and produced a stronger anti-inflammatory response. When you are able to decrease the amount of inflammation in the body, your immune system has an easier time fighting off foreign invaders. In a 2016 study, people who took cold showers were 30% less likely to call in sick for work or school. 

Reduce Stress

If you experience chronic stress, it’s time to enter the cold. Cold stimulation, especially in the neck area, stimulates the vagus nerve, which may help lower heart rate and reduce stress. A 2014 review of hydrotherapy treatments found that cold exposure like an ice bath can boost central nervous system (CNS) function. When your CNS is functioning optimally, not only do your stress levels decrease, but you can also experience better quality sleep.

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It’s a fact that there is a direct link between the gut and brain. Anxiety can increase stomach problems and vice versa. The feeling of butterflies in your stomach when you’re nervous is in fact a real thing. The gastrointestinal (GI) tract is sensitive to emotions, including stress, sadness, anxiety, anger, and joy. All of these feelings and more can trigger reactions or symptoms in the gut. 

Because of the the gut-brain connection, health experts found that poor digestive health influences several neurological disorders. Parkinson’s disease, multiple sclerosis, migraines, and epilepsy have gastrointestinal manifestations, some of which include constipation, diarrhea, and indigestion. According to research studies, there is a deeper connection and communication between the brain and gut. The communication pathway is the vagus nerve. 

What Is The Vagus Nerve?

The vagus nerve is the primary component of the parasympathetic nervous system. This system supervises bodily functions including immune response, digestion, heart rate, and mood. The parasympathetic nervous system is the “rest and digest” system, opposing the sympathetic nervous system, which activates the “fight or flight” response. 

Think of the vagus nerve as a communication highway that carries information that influences the brain and internal organs. Despite the fact that people refer to the vagus nerve as singular, it is a pair of nerves. They emerge from the medulla oblongata area of the brain stem and signals constantly travel from the brain to the gut and back via the vagus nerve. 

How To Stimulate The Vagus Nerve

There is some evidence that points to the fact that vagus nerve stimulation may treat or balance several psychiatric and digestive disorders. Some of these disorders include inflammatory bowel disease, depression, post-traumatic stress disorder, and more. Stimulating the vagus nerve may inhibit cytokine production while increasing vagal tone. Both of these mechanisms maintain resiliency in the body. Additionally, stimulating vagal afferent fibers in the gut can influence monoaminergic brain systems. Those systems play large roles in numerous mood and anxiety disorders. The thought is that a person can influence vagal tone via breathing techniques, yoga, and meditation. Continue reading to learn more about vagal nerve stimulation.

Take A Cold Shower

Wim Hof, a.k.a. “The Iceman,” may be the largest promoter of ice baths and cold showers. Cold water therapy helps to activate the vagus nerve, in addition to other neurons that travel on the vagus nerve highway. In doing so, this activation kickstarts the parasympathetic nervous system. All you have to do is remain in cold water for one minute. The final minute of your hot shower can be cold. Don’t be afraid of the chill!

Gargle

You don’t have to gargle with salt water like you do when you want to combat a sore throat. Use filtered water and gargle like you mean it. There’s no elegant way to gargle, so gargle with purpose, even if it makes you sound like a monster. When your eyes start to water, you’ll know that you’ve gargled hard enough. The ensuing laughter will also stimulate the vagus nerve. Additionally, laughter increases the production of beta-endorphins and nitric oxide, which benefit the vascular system. 

Consume Probiotics

The gut microbiome can influence immune system and nervous system function. Improving the overall function of these systems may lead to improvement of conditions like depression and anxiety. There is growing research on the fact that increasing probiotic intake may positively impact vagus nerve activity. By interacting with gut microbiota, probiotics work to mediate the effects that drugs, gluten, and antibiotics can have on the brain. Probiotics may also increase GABA production, which promotes healthier sleep. Lastly, probiotics may help reduce stress and anxiety. 

Scale Back On Animal Protein Consumption

Several dietary studies found that people who consume a lot of animal protein have a higher risk of inflammation and cardiovascular diseases. Eggs and red meat, for example, contain choline, which can be harmful when consumed in excess. Too much choline gets converted to trimethlyamine N-oxide (TMAO), which increases inflammatory markers. By reducing animal protein consumption, you can decrease inflammation and activate better vagal nerve function. This allows the parasympathetic and sympathetic nervous systems to better regulate bodily vitals. 

Try Deep Breathing Or Meditation

It seems that deep breathing, especially diaphragmatic breathing, is the most efficient and simplest way to stimulate the vagus nerve. Breathe from the diaphragm, as opposed to breathing shallowly from the lungs. Ideally, these deep breaths stimulate and tone the vagus nerve. This activates the parasympathetic nervous system, creating a calmer feeling. You can accompany deep breathing exercises with meditation, which may help to improve sleep, reduce pain, and decrease anxiety levels. Practice for 5-10 minutes a day and make sure you take big belly breaths.

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Immersing the entire body in a large tub of near-freezing water is not everyone’s go-to favorite thing to do. Nonetheless, ice bath therapy has received a lot of attention from celebrities, athletes, trainers, and health influencers for its reported benefits. What are the secrets and benefits of this frigid therapy? Our content writer, Vinnie, will tell you all about them by recapping his latest fire & ice therapy session.

What Is Ice Bath Therapy?

If you’re familiar with Wim Hof, a.k.a. The Ice Man, the philosophy of soaking in cold water is to put the body into a fight or flight state. With the rush of endorphins and adrenaline, the natural instinct is to stress and jump out of the water. Remaining in the ice bath not only helps the body adapt to stress, but it also works to improve circulation, enhance immune function, and reduce inflammation. 

On my most recent adventure, I went to Remedy Place in West Hollywood, California. The entire facility is one of the most tranquil places I’ve ever been to, especially on The Adventures of V-Man. The entire facility houses various healing modalities. From hyperbaric oxygen therapy pods and infrared saunas to massages and ice baths, Remedy Place has it all. I opted to experience the one-two punch combo therapy that is fire and ice. This combo immerses the body in ice cold water for three to six minutes, followed by a 45-minute infrared sauna session. 

Arriving At Remedy Place

Am I allowed to say that everyone in this facility was beautiful? Entering this building was like wandering into a place where beautiful people congregate. Sorry, but I’m allowed to admire, right? Anyways, that says nothing about the facility. Remedy Place is chic, modern, dimly lit and intended for healing the body. The knowledgeable and friendly staff member, James, gave me a tour of the facility before showing me to the ice bath station. 

Typically, for the fire and ice therapy combo, a person starts with the ice bath therapy and then transitions to the infrared sauna. It’s possible to reverse the order, but James did not recommend that for my first go around. One doesn’t just change and enter the ice bath, though. The mind is not ready for that shock. For this reason, the person engaging in the therapy goes through an 11-minute breath work session. 

The Ice Bath Therapy

I mentioned Wim Hof earlier in the article. The breath work is similar to that of Wim Hof’s teachings, in that the goal is to oxygenate and alkalize the body. During this breathing, which essentially a form of guided meditation, you essentially prepare the body for the cold. The idea behind it is so that the mind can take over and make it so the body can handle the cold. I sat near the ice bath and practiced the breathing exercise. 

Before I knew it, it was time to submerge in the ice water. In the video, the water doesn’t look cold, but the tub of water remains at a cool 39º F by an electric cooling system. There is no ice in the water, but trust me when I tell you that it’s brisk. James, my ice bath coach, queued up a song that I wanted to listen to for motivation. And then I plunged in, leaving all but my head submerged in the water. My first instinct was to get out immediately because it was freezing. James encouraged me to recall that breathing to help calm my mind and just sit still in water. 

At one point, my forearms started to cramp a little, so I lifted them out of the water. James noticed that I started shaking after a while, so he suggested that I exit the water. I made it five and half minutes out of the maximum six-minute time limit. No big deal. I felt like I was ready to run through a wall after emerging from the cold. I was energized, hyped, and felt rejuvenated. 

Infrared Sauna Therapy

It was a very interesting transition to transfer from such an electrifying state to an immediate state of relaxation. The intense cold was lively and exhilarating and the sauna brought me down several levels. It was the fanciest sauna that I ever sat in. There was bluetooth capability! So I started up a podcast and relaxed in the space. 

One of the greatest things about the infrared sauna is that you can stay in there for a while without experiencing any feelings of discomfort. I didn’t feel like my breathing suffered from the heat or anything like that. The infrared sauna uses infrared light to heat the space, and this light can benefit the cells in the body more easily than a traditional sauna. Infrared saunas use infrared light to optimize the body’s ability to relax and promote detoxification. It’s not oppressive or uncomfortable; rather, the infrared sauna experience is restorative, especially after an ice bath session. I could have gone to sleep in there. That’s how relaxing I felt during that therapy. 

I felt like a new man after leaving Remedy Place and encourage people to check out the facility if they live in Los Angeles, CA. They have memberships, but all of the therapies are available for individual purchase. Please check them out and see how the other healing modalities can assist you in achieving the healthiest body possible. We are only on this planet for a limited time, so treat the body well and help it recover whenever possible. 

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While Dherbs is an all-natural herbal supplement company, it also aims to inform the public about alternative therapies that contribute to a healthier body. From floatation therapy to stretch therapy and acupuncture to sonic bathing, many practices can improve your physical and mental health.

Our latest adventure happened when we got the chance to visit LA Cryo in Pasadena, California. Cryotherapy has increased in popularity within the past couple years, especially for athletes. The therapy involves standing in extremely cold temperatures in a cryo tank for three minutes, but localized treatments are also available for those who cannot do whole-body cryotherapy. The benefits of cryotherapy include:

• Improved circulation (from the release of norepinephrine)
• Higher endorphin production
• Decreased inflammation (and improved range of motion)
• Anxiety and depression relief
• Improved immune function

We sent our content writer, Vinnie, and our media team to cover the cryotherapy experience. Here’s what Vinnie had to say about it.

Upon arriving at LA Cryo, Ruth, one of the owners, greeted us and provided a tour of her quaint facility. A private room near the front is dedicated for localized treatments and the back area is where the big cryotherapy tank is. I can’t lie to you, folks…I was terrified when I saw that tank. It isn’t ominous or anything like that, but I started freezing when she explained the different temperatures that people experience in the tank.

The Three Levels Of LA Cryo

For first timers, such as myself, level one is the starting point. This is no walk in the park, considering it goes down to -135 degrees Fahrenheit. Once you get familiar with the process and enjoy the subzero temperatures of the cryotherapy tank, you can hit level two, which is -160 degrees Fahrenheit. Finally, the third and final level, “the boss stage” if you will, is a cool -185 degrees Fahrenheit.

First off, I love being the guinea pig for Dherbs. It is nerve-wracking at times, but I get to try new alternative therapies that contribute to a healthier body. I do it for you, ladies and gentlemen, to expose you to different treatments and therapies that can make you as healthy as possible.

Now, subzero temperatures and I are not exactly the best of friends, so you can understand my hesitation to lunge into the tank. At the same time, my left shoulder had been in pain for several days, and one of the primary benefits of cryotherapy is that it helps improve joint mobility and aids muscle recovery.

Entering The Tank

Before entering the tank, you have to put on the socks, gloves, and shoes that LA Cryo provides. Your head and neck stay above the cold, so you don’t need to don a beanie or ski mask. Failing to protect your extremities can result in possible frostbite. In addition to the gloves, socks, and shoes, you only wear shorts, underwear, or sports bra and shorts inside the tank.

Ruth prepped the tank for my entry and when she opened it, nitrogen vapors flooded the room. It looked like a fog machine flooded the stage at a 1980s rock show. I darted into the tank, Ruth closed the door, and she turned it on, releasing the nitrogen vapors to bring the temperature down to -135 degrees Fahrenheit.

Since it was hot outside that day, the first 30 seconds inside the cryo tank felt lovely and refreshing, cooling me off instantaneously. After the initial excitement wore off, it got chilly very quickly. I could feel my muscles tensing up and I started to shiver every now and again. I’m sure this doesn’t happen to everyone, especially if you continue to go back for more sessions. Ruth explained that I should move around a bit to generate some body heat. That suggestion definitely helped, but I ultimately had to go into the depths of myself, control my breathing, and accept the cold for the remainder of the session.

The key is to relax in the tank. You can meditate for those three minutes and focus on your breath to remain in control. Also, don’t touch the insides of the tank. I made that mistake and it was extremely cold.

Post Cryo Feelings

Within the first 10 minutes of exiting the tank, I felt an intense warmth in my muscles. Ruth explained that this feeling is attributed to the expansion of the body’s mitochondria, and this process helps to accelerate recovery, especially if you experience muscle soreness. My sore left shoulder felt looser, and my range of motion improved. I felt energized, like I was ready to tackle the remainder of the day. I was ready for whatever! Maybe that was the endorphin rush, which is one of the primary benefits of cryotherapy.

The feeling, both during and after the cryotherapy session, was unlike anything I had ever experienced. I felt limber, as though I had been zapped with the power of youth. I hope to return for regular sessions to keep my joints and muscles in tiptop shape.

Should You Try It?

If you can handle the cold, you should absolutely try cryotherapy. The benefits are too amazing to ignore and it truly works. It’s not the same as sitting in an ice bath; rather, it is an accelerated version of it without the cold wetness that you experience. If you want to reduce inflammation, improve range of motion, boost endorphin production, or improve circulation, you need to try cryotherapy.

People Who Should Not Do Cryotherapy

Unfortunately, not everyone can try cryotherapy. Anyone with a heart condition or unmanaged high blood pressure should not do whole body cryotherapy. Being in the tank raises blood pressure, so keep that in mind. Whole body cryotherapy may also be too intense for seniors or people with arthritis. Luckily, people with heart problems, arthritis, or seniors can benefit from localized cryotherapy treatment. There is a machine with a vacuum-like hose that blows -40 degree Fahrenheit air on the area being treated. Many people with joint pain or arthritis benefit from this treatment, and the temperature is completely safe for them.

If you’re in the Greater Los Angeles Area, make your way over to LA Cryo, located in Pasadena, CA. It’s an affordable treatment and Ruth is incredibly knowledgeable and helpful. She definitely calmed my nerves before the session.

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We encounter different scenarios every single day, and each change can cause emotional stress. As many of you know, stress is an all too familiar feeling that most people file under the “I’ll deal with it later” section in their brain. When too much stress builds up in the body, however, it can take an extreme toll on your mental and physical health. This can lead to increased anxiety, feelings of depression, weight gain, or other chronic illnesses. 

What Is Stress?

Stress is the body’s response to some sort of change that demands a reaction. This can be a fight or flight response, which can help you tackle challenges appropriately. Once the change is dealt with, however, stress should fade away so that the body can return to a normal state. Constant stress occurs when the body cannot distinguish between serious threats and everyday challenges. For example, a traffic jam or waiting in line should not spin you out of control. This can cause unnecessary stress signals throughout the body, leading to potential hormonal imbalance, impaired immune function, anxiety, depression, lack of sleep, and an unhealthy diet. Other common symptoms that stem from constant stress can include:

• Autoimmune disorders
• Arthritic symptoms
• High blood pressure
• Obesity
• Chronic fatigue
• Skin conditions (like psoriasis)
• Asthma

How Do You Manage Stress?

Sometimes, therapy doesn’t cut it and other measures need to be taken to reduce anxiety and stress. In order to reduce stress, though, you must first identify the stressors in your life. Once you identify these stressors, you can use different strategies to return your body to a relaxed state. One effective way to manage stress is through a combination of breathing techniques and immersion into cold water.

Introducing The Body To Cold Water

According to many scientific studies and anecdotal research, cold water therapy can help the body become more resistant to stress. In fact, exposing the body to cold water that is below 70 degrees Fahrenheit can help the body adapt to harsher conditions. Dr. Rhonda Patrick, founder of Found My Fitness, wrote a report on the how shocking the body in cold water immersion (an ice bath) can positively affect the brain. The cold water helps to increase the release of norepinephrine, a hormone that calms you down, into the bloodstream. Increasing the amount of this hormone in the blood has been associated with improved focus, mood, immunity, and reduced inflammation, anxiety, and stress.

Cold Showers For Depression

It is very common for people with chronic stress to experience depression. In fact, 10% of American adults have depression and many use medications to treat symptoms. According to the National Institute of Health (NIH), exposure to cold helps to activate the sympathetic nervous system and increase the blood level of noradrenaline and beta-endorphin, in addition to increasing the synaptic release of noradrenaline in the brain. The skin contains a high concentration of cold receptors, so immersing the body in cold water sends mild electrical impulses to the brain, which can induce anti-depressive effects.

Introducing…The Iceman

In the ever-expanding world of alternative wellness and prevention methods, one of the most popular techniques for getting rid of anxiety or stress is the Wim Hof Method. Known as The Iceman, Hof has exposed his body to extreme cold in just shorts. He has jogged a half marathon above the Arctic Circle, barefoot and in shorts. He hiked Mt. Everest in shorts, swam 66 meters beneath the ice, and experienced no symptoms after being injected with E. coli bacterium. All this was made possible because of he trained his mind to overcome physical responses.

The Wim Hof method comprises three basic principles: exposure to cold, breathing technique, and commitment. Cold showers are considered physical stressors, and routinely exposing the body to them helps to reset the stress response. This can help you feel less overwhelmed and create awareness that allows you to switch off your stress response to prevent chronic stress. Finally, these cold showers, work to exercise the nervous system, endocrine system, cardiovascular system, and respiratory system, benefitting the entire body.

There’s no denying that you will feel cold when you get in the cold shower. The idea is to start in warm water and finish the last 30 seconds in cold. You can extend the amount of time that you are in the cold water as you practice more. You should breathe deeply the entire time to help yourself remain in control. You are in control of your mind, body, and your stress! You can do this!

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A common misconception regarding fitness is that the more frequently you train the better the results. It sounds logical enough, however, it’s been proven that the actual workout process is not where your body is forced to take shape or tone. That can only happen during the recovery process.

The Importance Of Rest And Recovery 

Your rest and recovery routine is a vital component of your overall fitness goals, and if you want the best results possible you’re going to need a foolproof post-workout plan that will quickly boost your performance and maximize your gains. Getting plenty of rest allows the body to recover from tissue damage and replenish energy. The more intense the exercise the more critical it is that your body repairs itself. This is the time when the muscle tissue is forced to rebuild and become stronger than it was before. Taking the right approach to this process may accelerate the recovery phase and be more effective in the long run.

Tips For Faster & More Effective Recovery

Drink Lots of Water

Your body expels massive amounts of fluid during a workout in order to naturally cool itself. It’s important to the recovery process that you rehydrate the body after intense physical activity. This will help you avoid muscle fatigue and soreness by nourishing the tissue with oxygen. Water is always the preferred liquid to hydrate the body, but there are other beverages that can improve recovery specifically designed for recovery, including post workout smoothies or homemade juices. If you are going to use packaged powders or supplements for recovery, make sure that you opt for varieties that are plant-based and free of added sugars and flavors.

Get At Least 8 Hours of Sleep

Not only is it important to get a good night’s sleep in general, but sleep is especially important after you’ve put the body through extreme physical activity. It’s also natural to feel tired or sleepy after a workout. Don’t fight your body’s urge to rest because your body is signaling you that it needs to recharge. Getting a sufficient amount of rest (between 7-8 hours is the ideal time you should sleep for every night) is the best way to speed up the recovery process. When you sleep your body works to repair damaged cells and tissues, making it so they can withstand future resistance during exercise. This is how you’re able to gain muscle and strength as you proceed in your exercise regimen.

Stretch

Stretching is not only good before you engage in exercise, but it’s also very effective post workout. It’s a quick and simple way to release tension from the muscles in order to avoid cramping and future injuries. After working on a particular muscle group, take time to perform a full stretch routine to help relax the muscles and accelerate the recovery process. Nothing’s worse than experiencing muscle spasms or cramps that are so painful that they awaken you from deep sleep. Be sure to stretch before and after every exercise session.

Eat A Healthy High-Protein Meal

A nutritious post workout meal will leave you feeling fueled and energized, putting your body on the fast track to recovery. Eat a healthy balanced meal right after your workout and the following meal for the best results. It’s highly recommended that you omit dairy, fried foods, and processed foods from your post workout meals. Unhealthy foods that are packed with preservatives and saturated fats will not only hinder you recovery and add more toxins and mucus to your body. This will minimize your gains and prolong the amount of time your body needs to recover since your cells are being deprived of healthy enzymes.

Take An Ice Bath

A staple with many of today’s top athletes and fitness gurus, ice baths are used to reduce muscle soreness and prevent tears and injuries. If a full bath of ice is too much cold to handle, use an icepack on the sore areas for approximately 20 minutes to help with your recovery time. The ice decreases inflammation in the sore area and acts like a mild anesthetic by numbing the muscle tissue to relieve any aches or pain that comes with having sore muscles.

Do Not Over-Train

This goes without saying, but overtraining undermines the recovery process and can prolong muscle fatigue. The lack of rest will diminish muscle gains, since your cell tissues are not given ample time to rebuild. Try taking at least two days off that specific muscle group to give it time to recover.

Get A Massage

Nothing feels better on sore muscles than a good massage that relaxes muscle fibers and breaks down fascia for release. Massaging the tissue after an intense workout will improve blood circulation and relieve tension. It also helps heal scar tissue and provides relief to muscle aches and cramps.

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