Get those heat-shock and cold-shock proteins firing with the new tech version of the traditional Nordic fire and ice cycle.
Visit Temple of Recovery at 97/2 The Crescent, Kingsgrove, NSW, 2208 for a 45-minute session with private use of the latest Nu-a Full-Spectrum Infrared Sauna and Yirri Cold Plunge Bath .
The sauna has a maximum temperature of 70C; however, we recommend setting your sauna between 50-58 C. The cold plunge will be set at 7C.Â
Follow a recommended hot-cold protocol, or create your own. The Temple of Recovery team will be on call to help you get the most out of your session.
A 45-minute infrared sauna and cold plunge session at our Kingsgrove studio. The Nu-a is fitted with the latest light colour therapy and a Bluetooth audio system for streaming your favourite music or podcast. The private space has shower facilities available.Â
Deliberate, controlled heat and cold exposure is ideal for aiding recovery from exercise, relieving stress and anxiety, increasing blood circulation and metabolic rate, stimulating the immune system, and improving sleep.Â
Using infrared sauna and cold plunge sessions is one of the most convenient and effective ways to get the benefits of hormesis or hormetic adaptation. That’s the biological process whereby your body adapts to small amounts of stress to make you more resilient, stronger and healthier.
Towel, Swimwear, activewear, or whatever you’re comfortable wearing in the sauna and ice bath. Hydration is key when using the sauna. Please bring water and ensure you stay hydrated before, during, and after your session.
– 10 Session Pack – $349.00
– Foundation memberships available
You can book your next session or purchase a multi-session pass here.
Location: Temple of Recovery studio, 97/2 The Crescent, Kingsgrove, NSW, 2208
Using controlled heat exposure with regular infrared sauna sessions has many proven benefits for the body and mind, mostly due to the phenomena of hormesis or hormetic stress adaptation.
The Yirri Cold Plunge Tub is an effective piece of hormetic tech. Deliberate exposure to cold water is a practical way to get the body, brain and mind benefits of hormesis.
The latest in infrared sauna and cold plunge technology for enhanced recovery, stress relief, immunity boost, and overall well-being.
Don’t miss out – secure your session today!
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Using exposure to heat and cold to improve health is nothing new. Almost all civilizations have incorporated some form of it over the centuries. What is new, is our understanding of how and why it is so beneficial — the phenomena of hormesis or hormetic stress.
Hormesis is the biological process that describes the way our bodies adapt to certain types of stress. This adaptive response triggers biochemical pathways to repair, rebuild and re-set. It leads to improvements in resilience, immunity and general physical and mental wellbeing. Hormetic adaptation is central to the benefits of intensive exercise, fasting and certain nutrients.
Exposure to controlled levels of heat or cold is one of the most effective ways to harness the power of hormesis. And with purpose-made hormetic technology like Found—Space infrared saunas and ice baths it has never been easier incorporate these therapies into your lifestyle.
Deliberate heat expose with Infrared sauna activates expression of Heat Shock Proteins (HSP), also called stress proteins. They act like a cellular SAS force, coordinating, reorganising and stabilising cells. They can also stop viruses from reproducing and regulate inflammation. Regular sauna use has also been show to increases white blood cell, lymphocyte, neutrophil, and basophil counts.
One of the ways our immune system kills off pathogens is to raise our body temperature with a fever. Infrared sauna also raises core temperature mimicking the natural healing response. One study by the British Medical Association found that people who take regular saunas reduce their incidence of colds and influenza by 65%. Another six-month study found that people who engaged in regular sauna baths had significantly fewer colds than the control group over the same time period.
Regular sauna may reduce the risk of age-related decline in immune function. It does this by inducing a protective response that helps to maintain healthy communication between cells and tissues, reducing the chances of infection or other age-related illnesses.
The Kuopio Ischemic Heart Disease (KIHD) Study, which has been following 2,315 middle-aged Finnish men for more than 20 years, found that those men who frequented saunas the most (four to seven times per week) had a significantly lower risk of sudden cardiac death, fatal coronary heart disease, and fatal cardiovascular disease compared to those who visited saunas less frequently. The study found that increased sauna use was also associated with a 40% reduction in all-cause mortality.
Infrared sauna can benefit cardiovascular health in a similar way to exercise. Our heart rate has been shown to increase up to 100 beats per minute during a moderate-temperature sauna sessions and up to 150 beats per minute during hotter sessions. This is similar to the increases observed during moderate and intensive physical exercise.
A study in 1628 men and women followed for 15 years, found that having regular sauna (4-7 sessions/wk) compared with 1 sauna session/wk was associated with an approximately 62% reduced risk of incident stroke.
One of the most common questions we get asked is, why do I feel so good after sauna?
Both clinical and anecdotal evidence shows that sauna helps us to relax, lifts our mood and our sense of well-being. Our bodies respond to the penetrative heat of infrared sauna by increasing production of several hormones and neurotransmitters that are responsible for the pleasurable and soothing effects of a sauna, and improving mood, focus and attention. Plus, regular sauna can help regulate the stress hormone cortisol.
Sauna bathing is associated with reduced risk of developing age-related neurodegenerative diseases such as dementia and Alzheimer’s disease. In the Kuopio Ischemic Heart Disease (KIHD) Risk Factor Study, which has been following 2,315 middle-aged Finnish men for more than 20 years, those who used the sauna 4–7 times per week had a 66% lower risk of developing dementia and a 65% lower risk of developing Alzheimer’s disease, compared to men who reported using the sauna only once weekly.
In a randomised controlled trial of depressed individuals, those who received 4 weeks of sauna sessions experienced reduced symptoms of depression and participants in another randomised controlled trial who received a single session of heat therapy experienced an acute antidepressant effect that was apparent within 1 week of treatment and persisted for 6 weeks after treatment.
Deliberate heat exposure with regular sauna sessions can increase metabolism. This is the rate at which our bodies burns stored energy to keep us alive and allow us to move and function. One Finish study showed the metabolic rate increasing 25-33% during the sauna session and remaining elevated for several hours afterwards.
Ending each exercise session with a sauna will not only increase total calories spent, but helps our bodies to recover and repair. Infrared sauna can moderate the inflammation and pain associated with delayed on-set muscle soreness (DOMS). And then there's the well-documented evidence for sauna improving our quality of sleep, a vital component in healthy weight management.
Our skin is the body's largest organ, accounting for about 16% of our overall body mass. Skin protects us from infection, pollutants and UV rays, allows us to feel pain and pleasure and helps regulate our temperature.
Our skin also has an important role in eliminating harmful metabolites from our bodies. When we perspire, sweat glands help to expel metabolic waste such as urea and ammonia and stops these compounds from building up to harmful levels in our bodies.
The sauna industry loves the word detox. Some companies claim their saunas can eliminate toxins and heavy metals through the skin. Science generally disagrees. Although some studies have found occurrences of arsenic, cadmium, lead, and mercury in sweat, we think most detox claims are a bit of an overreach.
Our bodies are actually very efficient at detoxification via the kidneys, liver and immune system. What we can be confident about is that regular use of sauna increases blood circulation and vasodilation which helps these vital organs and systems do their job.
When you immerse your body in cold water, your blood vessels constrict reducing blood flow to the areas of muscle tissue trauma. This can reduce swelling and inflammation and hence the feelings of pain and discomfort. And some studies suggests that ice baths lower post-exercise inflammation better than other methods like compression socks. That's why you'll find ice baths in sports training facilities, gymnasiums and recovery centres.
The muscle constriction triggered by the icy water can also boost circulation of the lymphatic system.
Delayed-onset muscle soreness (DOMS) describes the pain that occurs in swollen muscles after intense training or exercise. If you've experienced DOMS, you'll know that aside from being painful, it can restrict movement and hinder your training program.
Cold water immersion therapy can reduce the symptoms of DOMS especially after endurance and cardio training, help speed recovery and get you moving and training again.
The benefits of cold exposure don't stop when you get out. As you emerge from the ice bath, blood vessels dilate, increasing the flow of blood to muscles and through the body. Circulation plays a vital role in removing the lactic acid and metabolic waste that builds up in muscle and connective tissue during exercise.
According to researcher Dr. Rhonda Patrick, deliberate cold exposure may boost certain immune cells. She quotes one study where young men exposed to cold multiple times over a period of six weeks showed an increase in CD25 lymphocytes after three weeks and CD14 monocytes after six weeks.
Other studies have shown that cold exposure increased numbers of white blood cells, including cancer-killing T lymphocytes for up to two hours after the cold exposure.
Regular winter swimmers often claim they suffer fewer colds and flus. A study suggests they right, with 40% fewer respiratory tract infections compared to the general population.
Deliberate exposure to cold increases the release of key neurotransmitters and hormones that regulate vigilance, focus, attention, and mood. Low levels of these neurotransmitters are associated with depression, low cognitive ability, ADHD, and feeling flat.
In one study, adults diagnosed with depression undertook ten cryotherapy sessions. It resulted in marked reductions in their depressive symptoms and improved quality of life and general mood.
Researchers are investigating the potential of cold therapies to slow down or even reverse brain aging. The healthy function of nerve synapses is vital for neuronal communication and memory formation. Synapses diminish naturally as we age, and if there are neurodegenerative diseases such as Alzheimer's, Parkinson's or traumatic brain injury, this loss can accelerate. Studies of hibernating animals have observed synaptic regeneration can occur with the stimulation of cold shock proteins. Synaptic regeneration after cold exposure has also been observed in mice.
A cold plunge can flick the switch on our nervous system from the sympathetic, fight or flight, to a parasympathetic relaxed and recovery state. Those who have trouble falling or staying asleep because of racing thoughts, may find cold emersion especially effective at clearing their mind before bed.
A cold plunge late in the day can drop the body's core temperature which can also aide relaxation and sleep.